foods for the heart

The heart is the key organ in the circulatory system. Its main function is to propel blood throughout the body. So, maintaining a healthy heart is very important. There are many factors affecting heart health, one of which is the food you eat. Here 5 best foods for the heart:


foods for the heart

Salmon is considered among the foods which are good for the heart. Studies show that eating at least two servings of Salmon a week reduces the risk of heart disease, particularly sudden cardiac death.Salmon contains unsaturated fats called omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes.Omega-3 fatty acids may also decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats. Aside from Salmon, other fatty fish such as tuna, sardines, lake trout, mackerel, and herring contain the most omega-3 fatty acids.

Dark Chocolate


Several studies have now shown that dark chocolate may benefit your heart. It has been found that eating dark chocolate helps to lower your blood pressure naturally.In addition, people who eat more dark chocolate have lower rates of heart attacks, heart failure, and even death from heart disease.This is because dark chocolate is made from cocoa bean which is rich in a class of plant nutrients called flavonoids. Flavonoids help protect plants from environmental toxins and help repair the damage. When you eat foods rich in flavonoids, such as dark chocolate, you also benefit from its antioxidant power.Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Just be sure that your chocolate contains at least 70 percent cocoa.


le nuts

Nuts contain unsaturated fatty acids and other nutrients which are found to be good for your heart. Bad cholesterol plays a major role in the development of plaque that builds up in the blood vessels. Nuts like almonds, walnuts, pistachios, peanuts and macadamia nuts contain vitamin E, which helps lower bad cholesterol. Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. They also help lower levels of inflammation linked to heart disease. The best approach to eating nuts should be in moderation. Since they are very good sources of energy, eating too much can make you gain weight and offset the heart benefits.



Potatoes contain high levels of vitamins, minerals, and other nutrients that can strengthen and protect your heart. High blood pressure can increase the risk of congestive heart failure and stroke. A study suggests that a couple of servings of potatoes per day can lower blood pressure as much as oatmeal without causing weight gain. This is because potatoes are high in potassium and low in sodium. As long as they are not deep-fried, potatoes can be good for your heart. Including potatoes in your diet will significantly reduce the risk of heart-related illnesses.



Legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. Eating legumes as part of a heart-healthy diet and lifestyle may help lower bad cholesterol which is the leading cause of heart diseases. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who consumed them less than once a week. Legumes are also full of fiber and have a low glycaemic index (GI) which means they can help you feel full for longer. They can also be a useful source of iron, and zinc.

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A healthy snack can offer a number of health benefits. Snacking is an effective way to fit extra nutrients into your diet and keeps you from getting hungry in between meals which could result in overeating at your next meal. A healthy snack keeps hunger at bay and allows you to stick to a moderate amount of food when you do eat your next meal. Healthy snacks are ideally around 100 calories and a mix of carbohydrates, protein, and healthy fat. Eating a healthful snack between meals prevents the body from switching into starvation mode. It means that the rate at which you burn calories slows down and anything more than the normal amount of calories you eat gets stored as fat. Here are the top 5 healthy snacks for a healthy diet:



Oats are among the healthiest grains on earth. Oats are gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Oatmeal’s most enduring claim to fame is its proven ability help lose weight, lower blood sugar levels and reduce the risk of heart disease. Studies also show that eating oats is linked to an average 7% drop in LDL cholesterol. The fiber in oatmeal also eases constipation and helps you feel full and eat less later on during the day.



Yogurt is a very healthy snack, and eating it regularly may boost several aspects of your health. It is a popular dairy product that’s made by the bacterial fermentation of milk. It is often associated with probiotics having positive effects on immune, cardiovascular or metabolic  Probiotics are “friendly bacteria” that are naturally present in the digestive system. There is some evidence which shows that some strains of probiotics can help boost the immune system and promote a healthy digestive tract. Yogurt also contains some key nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and, sometimes, vitamin D.

Dried Fruit

Dried Fruit

Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. It retains most of the nutritional value of fresh fruits and are perfect for snacks. A quarter-cup of dried fruit, such as apricots, a handful of almonds and a few whole-wheat crackers can be a healthier alternative to the salty snacks served in-flight. Dried fruit can be preserved for much longer than fresh fruit and can be a handy snack, particularly on long trips where refrigeration is not available.

Eating dried fruit has been linked to an increased intake of nutrients and a reduced risk of obesity. Several studies have shown that people who eat dried fruit tend to weigh less and ingest more nutrients, compared to individuals not eating dried fruit. Dried fruit is also a good source of many plant compounds, including powerful antioxidants.

Mixed Nuts

Mixed Nuts

Nuts are a great food to snack on and can easily be included in a variety of diets.  Rather than having a bag of chips, have a handful of mixed nuts instead.  You will feel more full and the health benefits are better than processed snacks. Eating nuts like peanuts, cashews, and almonds for snacks make for a crunchy way to add more protein and healthy unsaturated fats to your diet.  Nuts contain high levels of unsaturated fat.  It helps lower the bad cholesterol and helps maintain good cholesterol. Nuts also contain other nutrients pack in nuts, including high levels of protein, Vitamin E, zinc, Calcium, and Magnesium.



Banana is a naturally prepackaged goodness you can take anywhere, with the added benefit of cramp-preventing potassium. It is one fruit that is commonly available across the globe. Banana is loaded with fiber. Increasing consumption of fiber-rich foods such as bananas can lower risk of both cardiovascular disease and coronary heart disease. Banana is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.

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Are you doing anything to give back to the community that you live in? Many people are so busy that they don’t have time to think about the people that are suffering around them.

It is likely that there are people in your city that can’t afford to eat properly. You should take steps to make sure that it is easier for the people in your area to get the food that you need.

When A Community Is Thriving, Everyone Benefits

If you take steps to help the people in your community that are struggling, the entire community will benefit. After all, a city is going to be judged by its poorest people.


If you help people to get access to meals, it will be easier for them to focus on doing other things that will improve their life. If someone doesn’t have to worry about where their next meal is coming from, they could start looking for a better job or a new place to live.

There Are Many Ways To Donate Food

Donating food is very easy. It is likely that there are food banks and other organizations in your area that are accepting donations.


There are all kinds of ways that you can donate food if you want to. Look at the places that are taking food collections in your community.

Donating won’t take a lot of time or effort on your part. You can make donating a part of your regular schedule.

You Probably Have Plenty Of Food You Can Donate

Most of the time, places that are taking food donations aren’t looking for perishable goods. Instead, they are looking for foods that will keep for an indefinite period of time. It is likely that you already have food like that in your home.


If you go through your cupboards, you will probably find canned soups or boxed pastas that are taking up space. You can clear out your pantries and help someone else eat a filling meal. Go through your food and see what you can donate.

You Never Know When You Will Need Help From Someone Else

Are you familiar with the concept of “paying it forward?” It’s a concept that requires you to do something for another person without expecting anyone else in return. If more people do good deeds, then more people will be able to get help when they need it.

You never know when your fortunes might turn turn. If you were in a bad position, you would want to know that you can count on other people for help. If you give back to the under privileged, you are ensuring that more people in your community will be in a position to give back to others in the future.

Anyone Can Give Food

Not everyone can give time, and not everyone can afford to give a lot of money. Food is one of the few things that absolutely anyone can give.

111123-N-HW977-185 NORCO, Calif. (Nov. 23, 2011) Amanda Stewart, left, Chris Harris and Will Perdue help Lt. William Schindele, the Fleet Liaison Officer at Naval Surface Warfare Center (NSWC), Corona Division, weigh Thanksgiving food drive donations before delivery to the Corona-Norco Settlement House. NSWC Corona workforce collected 500 pounds of Thanksgiving food items for the local charity. (U.S. Navy photo by Greg Vojtko/Released)

It is likely that you already have some food that you can donate. If you do one charitable thing this year, you should give food to the under privileged. Just think of the people that will be able to eat because of you.

Do you know where your next meal is coming from? Unfortunately, there are some people out there that don’t have the kind of security in their lives. Do what you can to ensure that the people in your community are able to get food if they need it. No one should have to struggle to get a meal.

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When foods are processed and/or refined, a lot of their nutrient values are lost and redistributed. This is typically called ‘enriched.’ With that being said, fortified foods have vitamins and other kinds of nutrients put into them that they never actually contained in the first place. This is also commonly done to foods that contain a low amount of a certain nutrient and manufacturers try to increase the value of it by effectively putting more into it. These kinds of foods come in a variety of foods. In this article, we will be going over some of the best and most common fortified foods available in the marketplace.

Different Fortified Foods:

1. Milk.


Milk is probably the most common fortified food on the market. Milk is naturally high in calcium, fat, protein, and has a moderate amount of carbs. However, it is fortified with vitamin D and vitamin A in order to allow for a more complete nutritional option. Because calcium requires vitamin D in order to effectively absorb, the fortification of milk is actually a very good thing. This is especially true given the fact that a majority of people simply do not get enough vitamin D into their body’s on a consistent basis from exposure to sun. For this reason, a majority of the Earth’s population is actually deficient in this key vitamin. Thereby making it even more important to fortify a food or beverage like Milk that a lot of people drink – especially when young. Milk is one of the best beverages that you can get into your diet for this very reason.

2. Cereals.


Cereals are another common food that is typically fortified with all kinds of different vitamins and nutrients. Cereal is something that tends to be naturally high in carbohydrates. Some cereal is also going to be high in fiber. However, that is where the nutrient value typically ends for this kind of food source. With that being said, these cereals are then commonly fortified with different kinds of vitamins to make them much more healthy including vitamin B and other kinds of vitamins that can help maximize all kinds of bodily processes. Also, given that a majority of people end up eating cereal with another fortified food discussed above, it ends up providing a semi-complete meal for just about anyone that enjoys eating cereal for breakfast. The amount of vitamin B fortification can help to lower your risk of suffering from heart disease and/or a stroke as you age.

3. Salt.


Salt is another common food that is fortified. Because it is commonly used by many to add flavor or bring out the flavor in some foods, it is typically fortified with iodine and it is effectively known as iodized salt. Iodine is a critical nutrient that is used for the regulation of the thyroid. Thus, it is something you want to be sure to get enough of into your diet.

4. Bread.


Bread is another food that is commonly fortified. It is typically naturally composed of either white flour or whole grains. Because bread is another food group that doesn’t really provide the most nutrient value on it’s own and because it is so frequently consumed, it is typically fortified with different kinds of vitamins such as B vitamins and folic acid in particular.

5. Soy Milk.


Soy milk is something that is commonly consumed by those that are looking to take in an alternative to traditional dairy milk. Whether it is due to allergies to dairy milk or simply because you are a vegetarian. Because soy milk is naturally high in protein already, it is traditionally fortified with calcium in order to provide a much better and more complete beverage option for those that do not typically drink milk. Soy milk does not contain calcium so that is why it is added.

As you can see, there are a lot of fortified foods and/or beverages on the market. These foods and/or beverages are typically popular foods and beverages and they are usually fortified because they do not necessarily provide the best nutrient value on their own. Try to get fortified foods into your diet for the best and most complete nutrient profile.

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Breakfast is the most important meal of the day. This is what many nutritionists tell us, hoping we are going to change our habits and start eating a lot in the morning. However, many people go to work on an empty stomach, waiting for the lunch to eat a proper meal. Others prefer to munch on snacks while working, managing to skip all meals until they get back home, in the evening. These people are prone to developing digestive troubles, as the human body needs its regular meals, in order to be able to function properly. If you are one of them, you have to consider the reasons why you don’t want to eat in the morning. Once you understand this, you may want to try one of Maryn’s best breakfast dishes, as they are easy to prepare and a pleasure to eat. You won’t go to work without having breakfast ever again.

leftoverturkeyandsweetpotatofrittata-550x801The first of the Maryn’s breakfast ideas to try is the leftover frittata. All you need are a few eggs and leftovers from yesterday’s dinner. If you have cold turkey, olives, cheese, ham or even roasted vegetables, you’re all set to prepare the best breakfast meal ever. You need to dice all the leftovers, beat two or three eggs on top of them and mix everything very well. Heat a pan with a teaspoon of extra virgin olive oil, put the egg mix in the pan and cook it over very low heat. Cover the pan with a lid. After two minutes, use a spatula and flip the frittata over. Cover again and allow it to cook for one more minute. The whole process is going to take you about five minutes, just as much as you’ll need to eat your breakfast.

bw2a05_pancakes_s4x3-jpg-rend-sniipadlargePancakes are also one of Marty’s best breakfast dishes. The good thing about them is that you can eat them with various toppings, so you don’t risk to get bored by having the same meal every morning. Savory or sweet, almost anything can be a good topping for your pancakes.

melting-grilled-cheese-momsSandwiches with melted Cheddar cheese are perfect if you want a warm and filling breakfast to give you the needed energy to overcome the challenges of the morning. All you need are some slices of bread, a little butter, and cheese. Butter the bread, add a slice of cheese on top, and then microwave it for about 30 seconds. With less than one minute of preparation, you’ll obtain a yummy breakfast.

486_1_1438962870Smoked salmon is another idea that works great for breakfast. Of course, you have to like fish. You can prepare scrambled eggs and fold your smoked salmon into them. Some onion may go very well with it, but you need to be careful, as onions are going to give your breathe an odor that might bother your colleagues. Anyway, you can always prepare this dish for weekend breakfasts, when you don’t have to meet people in the first part of the day.

breakfast1Pastries can also make great breakfasts. According to Maryn, you can use frozen dough. Fill it up with diced mushrooms or with meat leftovers, put it in the oven and bake it for 20 minutes, and you’ll have a tasty and warm breakfast. The good thing about these pastries is that you can take some with you to work, just in case you may need a snack before lunch time.

These are only five of the breakfast dishes you can try, without having to know how to cook. As long as you are committed to switching to a healthier lifestyle, you won’t be bothered by the additional time you’ll require getting ready for work in the morning. Your body is going to be thankful.

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No one is arguing the point that salads can be boring. Mention the word salad the any man and the response is going to be negative. However the truth of the matter is that a good salad can be just as satisfying as a large steak with all the trimmings, it’s just a case of applying your mind to all the delicious ingredients that are out there. This is especially true now that almost anyone can have access to organic produce at your neighborhood grocery store.

So how about these great salad ideas that will have everyone coming back for seconds.

#1 The Barbecue Chicken Salad.


This is an absolute favorite with young and old. And it’s packed full of protein and vegetable goodness.

First make sure that you buy great chicken – breasts are the best. Griddle cook those breasts in olive oil after adding some kosher salt and a generous dash of ground pepper. Now for the best bits. Some lettuce, Romaine is a favorite and add some baby tomato and some canned black beans and corn. Just rip that lettuce up and toss. Add some chopped red onion and garnish with cheese of your choice. This goes great with a Ranch dressing. Nice and simple.

#2 Bacon And Pasta.


Who doesn’t love bacon – and who doesn’t love pasta? This is a great (and filling) summer time treat.

You’ll want to fry up some back bacon and drain it. Get the rest of the salad ready by preparing some pasta – I like elbow pasta, but feel free to improvise. Kosher salt and ground black pepper to taste and add two avocados diced. A handful of fresh thyme makes this really pop. Just tear it up and add. Lemon juice and mayo with an added bit of olive oil as dressing and you’re ready to go.

#3 Classic Greek Salad.


This has been a classic for a long time for a reason – it’s delicious. And its really simple to prepare. First the Greek bit. Take some Kalamata olives – as many as you want and add to that crispy lettuce. Add some great onions – red onions are great. Feta cheese is required, just crumble it in. One hard boiled egg just ripped apart and some lemon zest and you’re ready to go. Some folk love to add Greek yogurt dressing – and we can’t argue with that approach – and if you’re feeling friendly a bit of crushed garlic won’t hurt.

#4 Lime And Shrimp Salad.


There are very few people on the planet (aside from those with shellfish allergies) who are not going to go crazy for this salad. It’s simple and it’s perfect for summer. Just use those easy to prepare jumbo shrimp that you can get in a can – if you’re feeling the summer happy then seer them on a griddle. Then add a bit of lettuce (your choice), some crushed walnuts and off course the avocado. Canned corn can also add some crunch. Dressing should be light – just a sprinkle of lemon and some olive oil will do the trick.

#5 The BLT.


This is possibly the greatest ode to the American dream. It’s got everything that you need for absolute happiness. Bacon, lettuce, Tomato. So simple and yet so delicious. A classic without the bun (or two slices of white bread). Back or shoulder bacon as crispy as possible and your choice of lettuce. Rip that lettuce up into bite size pieces. Cherry tomatoes to taste (the more the better). Goats milk cheese and apple cider vinegar with a dash of olive oil and a pour of lime.

Enjoy these – they’re healthy and a great option for summer fun.

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