tips and recipes for the heart

Today we are speaking of heart, but not for Valentine's Day. Heart disease is the first most common cause of death, but the right food choices can help prevent them. 

Everyone certainly knows the importance of reducing animal fat and the contribution of calories, and therefore also reduce the consumption of sugar, but now we want to introduce you all the tips 

and other well-known classics to lesser-known nutritional benefit for the health of your heart.

Furthermore, we suggest some tasty recipes for preparing food and qusti to eat in a healthy way without having to think of being on a diet or deprived of good food. 

Here are our tips for a healthy diet for your heart.

Five foods to avoid,

obviously you can not eliminate them completely from our diet but we try to limit as much as possible.

saturated fats (other than those of animal origin such as butter and fatty meat, but are also present in palm oil, cocoa butter and coconut fat, saturated fat careful these plants are found in many packaged products )

trans fat, saturated fat is subjected to chemical changes (they are listed as partially hydrogenated vegetable fat in the ingredient list of packaged foods)

added sugars, controlled the composition of foods, can be found as glucose, sucrose, corn syrup)

Cereals that are not full (you know that there are also brown rice, whole wheat cous cous and polenta full)

Try the rustic maltagliati based on whole-wheat flour.

Eat fish

Many fish are rich in omega-3 fatty acids that help lower bad cholesterol and have many other beneficial effects. Among the richest in omega-3 have the salmon and trout (salmon and white), even the canned salmon to natural right.

Try the salmon with lemon and carpaccio of salmon and fennel.

Eat vegetable fats

The omega-3 can also be found in many vegetable oils such as linseed oil walnut oil. Linseed oil is not as good to use in the kitchen (but you can take a spoonful at a time like good old cod oil, drink it, thinking that it is very good), while the walnut oil has a delicious flavor and lends itself well to be used in salads and to flavor cold.

Try the ricotta and walnut.

Drink a glass of flavonoids

Red wine is rich in flavonoids, antioxidants that help protect the heart, but they are also so many tomatoes, broccoli, chocolate and any other colorful vegetable. For a drink rich in flavonoids tested quite a seasoned tomato juice.

Spices, spices, ...

Many spices have anti-inflammatory properties, such as turmeric, which is the yellow spice that gives curry, the use of spices also helps reduce the amount of salt, and then to have other beneficial effects on blood pressure. We suggest the tuna pate turmeric and red lentil curry.

Look beyond the bad cholesterol

Not enough to control the bad cholesterol, there are many other factors to consider, such as blood pressure, the total amount of food eaten, the calories, smoking, the (lack) of physical activity. So in addition to choosing the right foods, also try to improve the balance between calories consumed and those consumed.

Change your attitude towards food

There is no clear separation between the food good for the palate and good for food, for example, a nice plate of pasta or rice with a vegetable sauce can all be very good, a pizza covered with lots of vegetables and a little cheese is back a good choice on both sides, the fish can be used to superb main course or a new topping for pasta. Try the vegetable sauce and pappardelle pasta with fresh tuna.