Foods That Help Your Heart Health

Since 1918, cardiovascular disease has been the leading cause of death in the United States. However, exercise, healthy eating, and stress management can help you reduce the chance of developing cardiovascular disease. There are foods that can help your heart health. When eaten regularly as part of a balanced diet, these foods have beneficial effects to heart health. These foods include psyllium, oats, flaxseed, and soy.

Psyllium husk is a soluble fiber that has shown to be effective in lowering blood cholesterol levels. Psyllium husk can be bought at natural food stores in bulk quantities and then added in powder form to juices, cooked cereals, or smoothies.
Another soluble fiber that has proven effects that lowering blood cholesterol levels is oats. Over the past 30 years, more than 40 human studies have been conducted and have showed that by eating oats you can lower your cholesterol. Good sources of oats include rolled oats, whole oats flour, instant oatmeal, and oat bran.

Traditionally, research conducted on flaxseed focused primarily on its use in cancer prevention however researchers are now looking at how it protects people from developing cardiovascular disease. Fibers found in flaxseed can combine with central fatty acids and together they promote a healthy heart.

Flaxseed should be added to your diet gradually because it is high in fiber and will react much like a laxative. Researchers suggest using 1 to 2 teaspoons of ground flax meal each day gradually building up to 2 tablespoons per day. The recommended effective daily and such of flaxseed is equal to 15 and 50 grams per day.

For maximum potency and to enhance freshness it is suggested that you buy whole flaxseed and then grind them yourself in a coffee grinder designated specifically for your flaxseed. If you do not have a coffee grinder, you can buy preground flax seeds however, you will need to refrigerate them in a sealed container to maximize freshness.

The US food and drug administration reviewed 43 soy studies in all and drew the conclusion that by consuming 17 to 31 grams of soy protein every day you could lower your total cholesterol levels as well as your LDL-cholesterol. These studies prompted the US food and drug administration to conclude that an effective level of soy proteins on a daily basis is 25 grams.

It is best to add soy slowly to your diet or else you may have problems with indigestion, bloating, flatulence. It is recommended that you start with one soy protein servings per day and increase gradually to 2 to 3 servings per day until you reach the recommended daily allowance of 25 grams.

Soy proteins can be found naturally in a number of foods such as tofu, soymilk, miso, tempeh, and roasted soy nuts. Soy proteins are also in many energy bars, drink, and fortified and processed foods.