Heart healthy diet: What should be on the shopping list? – Naturopathy Naturopathy Specialist Portal

What food should be for the heart in the shopping basket

The diet is an essential factor for the health of your heart. While sugar and saturated fats as unhealthy for the heart apply, to exist is to have a variety of foods, the positive effects on heart health. A nutrition expert tells us what should be in the shopping basket and what not to.

Kathleen Johnson has a Master’s degree in nutritional Sciences and registered diet is the assistant at the prestigious Johns Hopkins University. In a post at the University of the nutrition specialist, explains what you should, when shopping, pay attention to this, if you want to eat heart healthy.

The supermarket is full of unhealthy products

According to Johnson, the key to success lies in Think about whether the food that one buys are really healthy. Fruit, vegetables and fish are the obvious options, but many of the products in the supermarket, there is uncertainty. The expert gives some suggestions that can help to separate the chaff from the grain.

Blood Pressure Lowering Food

“You have probably heard that added salt may be any and all efforts to reduce blood pressure in the way,” says the nutrition expert. In return, however, there are also foods that lower blood pressure naturally. These include foods rich in heart-protective fiber, vitamins and minerals are potassium, Magnesium and calcium, such as, for example, include, for example,

  • Broccoli,
  • Cabbage,
  • white beans,
  • Sweet potatoes,
  • Spinach,
  • Pumpkin seeds,
  • Beet,
  • Edamame (immature Japanese soy beans),
  • Quinoa.

Herbs and spices instead of salt

As tip Johnson with the way that the predominant source of food with spices and herbs to Refine instead of salt. So the food taste is not only more interesting, and salt are poorer – certain herbs and spices also have anti-inflammatory properties (see: spices against inflammation).

On heart-healthy fats eighth

Fat has gotten over the last years a bad reputation, although, according to Johnson, some fats play a crucial role in supporting heart health. Simple and multiple unsaturated fatty acids reduce the amount of bad LDL cholesterol (Low Density Lipoprotein) in the blood, which can help to reduce the risk of heart disease. Therefore, food should be good fats often consumed, such as, for example,

  • Nuts,
  • Seeds,
  • Olive oil (preferably cold pressed, extra virgin olive oil),
  • Avocados,
  • fatty fish such as salmon, trout, herring, mackerel, and Sardine.

Make a list and stick to it

In order to prevent spontaneous impulse purchases Johnson gives the tip to always create a shopping list and stick to it. This reduces to fill in the risk, unintentionally, to the shopping cart with Chips and chocolate.

That’s not rather in the cart

The Johns Hopkins University, there are also tips on what should be in a better land is not (or not so often) in the shopping cart. Saturated fats and TRANS fats should be limited to a Minimum. These fats are often found in highly processed or fried products, red meat or sausage.

Hidden Sugar

Refined sugar should be as little as possible is consumed. Manufacturers disguise the sugar content in foods often through the use of technical terms in the ingredients list. Therefore also be sure of terms such as

  • Sucrose,
  • Dextrose,
  • Raffinose,
  • Glucose,
  • Fructose syrup (also fructose-glucose syrup, glucose syrup, glucose-Fructose syrup),
  • Starch syrup,
  • Caramel syrup,
  • Lactose.

Whole-grain instead of refined white flour

Instead of white flour products, such as toast bread, white bread, Tortilla-to buy Chips, or pizza dough, you should as often as possible this article by means of whole grain products replace. There are pretty much any white flour product, it is a Alternative made of full-grain. (vb)

Also read: The 5 best spices for our health.