Chances are that someone you know has been a victim of heart disease or blood pressure, and the frightening part is that it is one of the top 3 causes of death in the country. In fact, my father died due to a sudden, massive heart attack. Diet plays a major role in the development (and treatment) of heart problems. There are several things we can do to improve heart health.

For example, did you know that eating more garlic (in raw or cooked forms) is associated with a lower incidence of heart disease, owing to its anti-oxidant properties? Onions also have a similar effect. Munching on small amounts ( 1 2 oz. ) of nuts such as peanuts, almonds, and walnuts is extremely beneficial for the heart. These are rich in fiber and mono-unsaturated fats (the good type).

The health of your heart is a gift thats yours for the taking. Its time for a change of heart. Let's take a look at the dos and donts for a healthy heart.

A DIET THAT IS BAD FOR YOUR HEART

A high sugar, low fiber diet. (pizzas, breads, rice, pasta)
A high sodium to potassium ratio. (salted foods, low intake of fresh fruits and vegetables)
A diet low in calcium and magnesium. (low intake of dairy products)
A diet high in saturated fats and low in essential fats. (high intake of fast foods and red meats, low intake of fish and nuts)

Each of these can be corrected in part, by a simple nutrition plan, which is outlined below.

CHOOSE THE RIGHT TYPE OF CARBOHYDRATES

Ask yourself if you find it difficult to get by without the following foods - Cakes, candies, chocolates, cookies, etc.

If you do, then it is time to cut down slowly.

Eat more whole-wheat cereals, bran, oats, oranges, tomatoes, sprouts, mushrooms, cabbage, cauliflower, and lettuce. Make a fresh bowl of soup each day with these vegetables. Eat lean meats, chicken and fish regularly.

Soda is a big culprit in obesity and heart disease. Just try and substitute it with plain old water!

MINERAL MANIA

A lack of calcium, magnesium, and potassium can increase blood pressure. Decrease the intake of sodium, and substitute regular salt with sea salt, which contains an abundance of minerals. Magnesium is strongly correlated with heart health.

Non-fat milk, fish and yogurt are great ways to get extra calcium, without the saturated fat. If you take calcium supplements, ask your doctor if you can take a magnesium supplement as well.

THE FAT OF THE MATTER

While we all know the long-term benefits of low fat eating, few realize the immediate repercussions of high fat foods. For example, eating a single high fat meal on Sunday night can increase your risk of having a heart attack on Monday morning!!

Essential fatty acids in fish are the fats that heal.

IN A NUTSHELL

The following foods / factors can prevent heart disease

Seafood (omega 3;s) and olive oil.

Nuts like walnuts, almonds (omega 3s and magnesium).

Fruits, vegetables. (Anti-oxidants).

Grains, legumes.

Garlic and onions.

Avoid stress and smoking.

Check your blood pressure and cholesterol levels regularly.