Diet for healthy heart

 1. Eat 5 servings of fruits or vegetables a day!
Help in the fight against atherosclerosis and act as antioxidants in the body.
 2. Eat fish two times a week.
Fat fish (especially mackerel, sardines, salmon, trout, sardines, tuna) is a good source of omega 3 fatty acids, which in turn protect the heart and provide efficient operation. Forget entirely animal fats and replace them with olive oil or other vegetable oils.

3. Eat whole wheat bread every day!
Diet containing three or more daily servings of whole grain foods such as whole grain breads, cereals and grains (beans, peas), rye crackers, brown rice can reduce the risk of heart disease by 30 percent.
 4. Give up this fat and cholesterol will help!

Reducing total fat (especially saturated fat) will reduce the amount of cholesterol and fat levels in the blood. When replacing saturated with unsaturated fats will increase the level of good cholesterol at the expense of bad cholesterol in the blood.

 5. Maintain a healthy weight!
If you are overweight and able to lose weight, you will help the good work of your heart and you will be able to keep your blood pressure within normal limits.

 6. Limit salt!
Reduce the amount of salt consumed (7 grams per day for men and 5 grams per day for women) will help your blood pressure is not high performance.

 7. Be careful with alcohol!
Alcohol in large quantities destroys the heart muscle, increase blood pressure and is a prerequisite for being overweight. But the consumption of alcohol in moderate amounts (1, 2 units / cups per day) protects the heart, especially for women after the age of 40 and women after menopause.