Here is an article that has healthy food advise for you ;-]

teasdino

I know that I have seen queries about what to eat. I am signed up to receive an email from Everyday Health. This should help some of you. I am posting the link so you can see it at the site as well as sign up for their email if you wish. No..I am not friends or have any affiliation with them. They just pump out some good advise, so I thought I would share. If you want me to post more of their advise just respond on here and I will. Hope this helps ;-]
jac


http://www.everydayhealth.com/health-report/heart-healthy-living/stock-kitchen.aspx?xid=nl_EverydayHealthHealthyLiving_20110211

Different foods boost your health in different ways. By eating a variety of heart-smart foods, you’ll help lower your risk of heart disease and heart attack, and enjoy better overall health.


Not only do heart-healthy foods ensure you get the nutrients that your body needs to stay healthy, but they also help target major risk factors for cardiovascular disease. In particular, a healthy diet that's low in saturated fat, trans fat, and cholesterol can help lower unhealthy LDL cholesterol.


Consuming plenty of fruits and vegetables along with low-fat dairy can also help to manage your blood pressure, another cardiovascular disease risk factor. In addition, fatty fish, such as salmon, are an excellent source of omega-3 fatty acids, which help to keep the heart beating normally, prevent blood clots, and lower blood fats.


Regroup Your Grub


You can keep your heart-healthy food list simple by breaking down foods into different groups. Basic food categories for a heart-healthy diet include:

Fruits and vegetables. Choose a wide variety of different types and colors; opt for bananas and sweet potatoes in particular, which are high in potassium and great for the heart.Whole grains. These include whole-wheat breads and pastas, brown rice, whole-grain cereal, and oatmeal.Healthy fats. Add in salmon and other fatty fish for omega-3 fatty acids.Walnuts, flaxseed, and soybean oils. These additional sources of omega-3 fatty acids are particularly good choices for vegetarians.Lean proteins. Include skinless poultry, lean cuts of beef, beans, and legumes.Low-fat dairy. Include skim milk and low-fat cheese.


Reduce Salt and Fat


Cutting down on salt and saturated and trans fats is essential for a heart-healthy diet.


Avoid sprinkling extra salt on your meals, as it increases blood pressure, a major risk factor for cardiovascular disease. Also steer clear of high-sodium sauces, soups, and packaged and prepared foods. Opt for baked or grilled meals instead of fried foods to cut down on fat. And sorry, but high-fat treats like cookies and donuts don’t belong in your grocery cart at all.


Simple Sample Menus


Need a few ideas to help you get started with your heart-healthy diet plan? Here are some sample menus for breakfast, lunch, dinner, and snacks:

Breakfast. Fruit and fiber-rich whole grains make a heart-healthy morning meal. If you have cereal, have it with skim milk. Or have a piece of whole-wheat toast with liquid vegetable oil margarine or a light spreading of peanut butter — any of these choices also make a great snack.Lunch. Try a healthy sandwich on whole-wheat bread with lots of vegetables. Or choose a soup that's full of vegetables and lean protein, such as a chicken, turkey, or bean chili, or a soup made with peas, beans, or lentils. Another option is a large salad sprinkled with nuts. For a little something sweet, have a piece of fruit for dessert.Dinner. For a heart-healthy dinner, try salmon with whole grain rice and vegetables. You can alternate between commonly found vegetables, such as carrots or broccoli, or more exotic options, such as jicama. Also, get adventurous with grains: try bulgur, barley, or quinoa. Finish up with a big fruit salad for dessert.Snacks. Besides fruit, other choices are a few whole-grain crackers with a bit of healthy nut butter, low-fat yogurt, cottage cheese, or cut vegetables and hummus — all heart-healthy foods that are also satisfying.


Now you have all the puzzle pieces needed to create a heart-healthy diet. Rearrange them each day and choose new varieties from each category to keep tantalizing your taste buds even as you protect your heart.