Some Free and Fast (to read) Heart Protective Tips:
Eat Omega 3 fats – including salmon, trout, walnuts, flaxseed oil.
Use Monounsaturated fats (MUFA) – found in avocado (vs. Sterol containing margarine spreads), virgin olive oils and small doses (around 30-40grams/d) of tree nuts (including walnuts, cashews and almonds).
Restrict Trans Fats (TFA) – look out for the ingredient partially hydrogenated vegetable oil. Unlike MUFAs, these fats have a negative impact on lipid profile.
Include Soy protein eg. Tofu. I am not preaching vegetarian diets to you meat eaters (The Okinawans are not vegetarians, but I believe they eat only about 1oz of meat a day!). Tofu is an easy to prepare and high quality protein alternative to meats.
Include adequate Fibre – soluble and insoluble fibres are found throughout the plan kingdom. A simple focus on more vegetables in the diet will help in boosting the fibre load.
Include Flavonoids – This group of phytonutrient antioxidants has been shown to be a powerful tool against heart disease. Sources include real cocoa powder, soy, onion, broccoli, celery, greens, apples, grapefruit, red wine, grapes, berries and teas. Supplements (eg. pine bark extract) can also be considered.
Potassium found in all fruits and veggies (high amounts in potatoes and tomatoes, among others) assists in reducing blood pressure and stroke risk.
Magnesium is also a protective mineral –found in whole grains (-germ & bran component), green veg, Legumes, and nuts/seeds.