by Katarzyna Radzka

Created on: August 02, 2009   Last Updated: August 03, 2009

In a society obsessed with food, diets and nutrition, sometimes it's difficult to tell what is actually good for us and what isn't. With so many things to consider - time, energy, nutrition, work - it's hard to figure out what to eat, let alone prepare it. If you're thinking of your heart, there are certain foods that you should eat the most of which will help your heart stay healthy.

Fruit & Vegetables

Filled with vitamins, minerals and antioxidants, fruit and vegetables are some of the best type of food for your heart. Fill up on dark green leafy vegetables like spinach, and add broccoli to your stir fries. Strawberries, blueberries and apples are also fantastic fruit options to keep your heart healthy. If you want a good heart try to eat at least two servings of fruit and four servings of vegetables everyday. Garlic is another wonder food. Adding it to your meals has added benefits. Garlic has been known to reduce the risk of heart disease and decreasing cholesterol. Tomatoes contain an antioxidant known as lycopene, as well as flavonoids and potassium which are necessary for good heart health. They are fantastic fresh, canned or in a paste. Use them in salads, on pizza, in a sandwich or on their own for a sweet juicy treat packed with vitamins for a good heart.

Green tea

Green tea is rich in antioxidants which are good for your heart. Instead of drinking coffee all day, swap a few of your cups of coffee for green tea. It's much lower in caffeine and so much better for you. You can drink it warm or cold. If you don't like the taste of green tea alone, try add some lemon or mint leaves for variety and a bit of flavour.

Salmon

Eating fish two or three times per week is doing your heart a favour. Salmon contains Omega-3 fatty acids which are vital for a healthy heart. Other fatty fish is good for you also. Try tuna, mackerel, and sardines for variety. Canned fish is also good if you don't have time to cook and want to just add it to a salad, or if you need a health protein fix with your lunch at work. In order for salmon and other types of fish to be healthy, you should grill or steam instead of frying. The saturated oil from frying will have negative effects on your health.

Nuts & seeds

Nuts are a great source of vitamin E and good oils. Try to eat a range of them. Sprinkle sunflower and pumpkin seeds onto your morning cereal, snack on a handful of almonds during the day, and add walnuts to your salads.

Whole grains

Carbohydrates are healthy and your heart needs them. Oats are a fantastic source of carbohydrate that are good for your heart. Oats have been known to reduce cholesterol and your risk of developing heart disease. When choosing whole grains go for buckwheat, brown rice and rolled oats and avoid the white stuff.

Eating a combination of all these foods is an ideal way to keep your heart healthy. Avoid eating deep fried food, too much sugar and salt and your heart will be healthy for a long time. However, diet alone isn't enough, take some time every day to do some exercise. Go for a walk, run or cycle. Swim at weekends. Play with the kids outside. Laugh lots. It's not just what you eat but how much you eat that matters too. Aim for small portion sizes, stop when you're full and enjoy.

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