Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use:

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Eat plenty of fish
Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

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Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

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Monounsaturated fats
Olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.

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Plenty of fiber
Fiber can help you control your cholesterol. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.

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Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.

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Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.

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Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.

Chickpea, Onion and Red Pepper Salad

Ingredients:

1 1/2 cups canned chickpeas, drained and rinsed
1 tablespoon Dijon mustard
3 tablespoons lemon juice
3 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
2 cloves garlic, minced
1/2 cup fresh parsley, chopped
1 cup red onion, thin sliced
1 red bell pepper, diced
1/2 teaspoon salt
1/2 teaspoon pepper

Instructions:

Place the chickpeas in a large serving bowl. In a different bowl place the mustard. Pour in the lemon juice, olive oil and vinegar. Add the garlic and parsley. Whisk to incorporate the flavors. Place the onion and bell pepper into the bowl with chickpeas. Pour the dressing over the top and toss to coat well. Sprinkle in the salt and pepper. Toss again to mix the seasoning into the salad. Place the salad in the refrigerator for at least 30 minutes. Serve chilled and stir before serving.

Easy Fresh Roasted Turkey

Ingredients:

1 whole fresh turkey, 10 to 14 pounds
1 teaspoon salt
1 teaspoon pepper
2 medium onions, roughly chopped
3 carrots, roughly chopped
3 stalks celery, roughly
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
2 bay leaves, crushed

Instructions:

Rinse the turkey with cold water and pat dry with a paper towel. Sprinkle the salt and pepper all over the turkey. In a mixing bowl toss together the onions, carrots, celery, rosemary, thyme and bay leaves. Stuff this mixture inside the turkey. Bring the oven temperature to 325 degrees. Rub the turkey with olive oil under the skin. Tie back the wings. Place the turkey in a large roasting pan. Roast 3 1/2 hours being sure to baste the turkey with the juices during the roasting time. The turkey should read 170 degrees on a meat thermometer when done and the juices should run clear when pricked with a fork. Remove the turkey from the oven and allow it to stand 30 minutes to finish cooking. Temperature should reach 180 degrees. Remove the stuffing from the bird and discard before carving.