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7 Food Choices for a Heart-healthy Diet

To have a healthy body, you must have a well-functioning heart. This is why you must watch out for what you eat.

Exercise & Fitness By Vasudha Bhat / Feb 26, 2015

Make your Heart Smile

What you put into your stomach is much more important than you think. It is for this  simple reason that whatever you eat affects all your body parts in different ways. Heart, which is considered to be the most important organ of the body, has tremendous level of dependency on the kind of diet that you consume. So, it becomes vital for you to swap your unhealthy diet with foods that are healthy for your heart. Here are some changes that you could introduce to your eating habits and which will make your heart smile.

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Bake the Fish

The way you cook your fish has an important role to play when it comes to heart health. Baking or grilling it instead of frying it can reduce the amount of saturated fat and this can block your arteries. You may save up to 70 percent calories if you choose the oven over the frying pan.

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Yogurt, not Mayonnaise

Dieticians recommend replacing the highly fattening mayo with Greek yogurt to garnish your salad or to dress up your sandwich. Not only will you cut down on the calorie consumption but you will also be able to nibble on that extra protein and calcium.

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Flaxseeds, not Eggs

While you whip the delicious batter for muffins, pancakes, cookies or chocolate cake, add flaxseeds to it instead of eggs. Add three tablespoonfuls of ground flaxseeds, 1/8th teaspoonful of baking powder in 3 tablespoonfuls of water to substitute for one large egg. Doing this will add fiber to your delicacy and prevent you from consuming high amount of cholesterol that is found in the yolk of eggs.

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Choose Natural Fruits

Fruits contain lots of fiber and not many calories. They are good for controlling your weight and blood pressure. However, if you choose fruits canned in syrup over natural ones, they would do more harm than good.

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Whipped Cheese is Healthy

If you cannot let go of your craving for cheese, here is some good news for you and for your heart. Pick the whipped type and you will be saving half the calories and saturated fats.

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Eat Orange without Squeezing

Your breakfast may appear incomplete to you without orange juice. But, if you really want all the benefits, have the actual orange. One cup of orange juice means 21 grams of sugar and negligible amount of fiber. On the other hand, one large orange has little less sugar and a lot of fiber making it six times healthier for your heart.

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Keep Oatmeal Simple

Oatmeal is highly beneficial for lowering cholesterol levels. However, a packet of instant raisin and spice oatmeal can be filled with 15 grams of sugar. Keep your oatmeal simple. Sprinkle few raisins and add a pinch of cinnamon for only about 9 grams of sugar.

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