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Calorie ranges 1300 to 2100
Foods that you choose strongly influence the health of your
heart so better dietary habits can greatly reduce your risk for
heart disease. These menus are for people who want to be health
conscious and heart healthy. These menus follow the guidelines
set by the American Heart Association to help reduce your risk
of heart disease. They are jam-packed with fruits, vegetables, a
variety of whole-grain products, and “good” fats. The menus are
rich in foods that contain soluble fibers as well as omega-3
fatty acids such as fatty fish, nuts and flaxseed, which all
help to lower cholesterol and protect our heart health. This
heart healthy diet is high in B vitamins including B6 and folate,
which may help to lower levels of a substance called
homocysteine in the blood. High levels of homocysteine are a
clear risk factor for heart disease. Other heart healthy
substances included in these menus are phytochemicals such as
isoflavones found in legumes such as soybeans; lycopene found in
produce such as tomatoes; indoles found in cruciferous
vegetables such as broccoli, polyphenols present in green or
black tea; and beta-carotene found in orange and yellow produce.
Drink up your tea with these menus- current research finds that
drinking tea regularly may protect arteries from plaque
build-up. The foods contained in these menus increase your
intake of not only phytochemicals but also antioxidants, which
also can help to protect you from certain health problems such
as heart disease. |