Healthy foods for the heart :

You can reduce the risk of developing coronary disease by eating certain foods . You need foods rich in fiber,  fruit nut , fruit and vegetables , an apple a day , one or two alcoholic drinks , foods fortified with sterols and olive oil .
Step 1 - Eat more fiber - Choose foods rich in fiber , starting with a bowl of breakfast cereals that contain at least three grams of fiber . Every 10 grams of dietary fiber added to your daily diet can reduce the risk of developing heart disease by 27 percent . Tip : Remember these foods : beans , fruits of the mountain , broccoli , cabbage . Even the bread is rich with them , while select it black ( full grain ) .
Step 2 - Choose nuts - Eat a handful of fruit nut without salt to five times a week . Walnuts , almonds , hazelnuts , peanuts , pecans and pistachios are all rich in omega - 3 fatty acids , which increase the level of good cholesterol and lower bad cholesterol levels .
Tip : According to a study , the replacement of a service with a service carbohydrates with nuts can reduce the risk of heart disease by 30 percent . Replacing a service similar to saturated fats , like meat or fat cheese , nuts can help to reduce this risk by 45 percent .
Step 3 - Eat fruits and vegetables - Eat at least six services a day fruit and vegetables . By choosing at least three to more than five services a day you can reduce your risk of heart disease by 17 percent .
Step 4 - Eat apples - Besides being an excellent source of fiber , an apple a day can help prevent heart attacks , thanks to the high level of antioxidants kuercetin . Participants in the study who ate three apples a day for three months had a cholesterol reduction of at least 20 percent .
Step 5 - Drink a glass - Enjoy a glass leading alcoholic beverage a day - two for men . This may reduce the risk of heart disease and lower your chances of having stroke. Just remember to drink carefully . Tip : A hole 350 ml , 120 ml wine , 40 ml brandy 40 centigrade , or 30 ml brandy 50 centigrade .
Step 6 - Choose fortified foods - Eat foods fortified with sterols, plant substances that fight cholesterol . The most common products that contain these are orange juice , yogurt , salad dressing and butter substitutes painting .
Step 7 - Use olive oil - Try to replace butter or margarine with two tablespoons a day of olive oil with less cholesterol . Fact: During a long-term study , optimistic people were 23 percent less likely to die from cardiovascular disease than those pessimists.
French fries , choice of wrong food Perhaps it may be the favorite food for many people , but French fries are not a healthy food without nutritional value . French fries are packed with salt , calories and fat . Here are three reasons why it is best not to choose chips as part of your food .
Rich in trans - fats Self potatoes contain no fat bad , but the latter are created during the roasting process . In fact , although you can prepare them in vegetable oil origin , roasting process transforms healthy fats into trans - fats are dangerous to health .
No nutritional value White potatoes , which are used for redness , contain the least nutritional value of all other types of potatoes . They contain a lot of carbohydrates , which are one of the causes of obesity . You should note that the potato is cooked at high temperature , during which they also lose less nourishing ingredients that .
Insidious poison In general , fried food contains poison known as acrylamide . With this particularly poisonous substances are rich in fried potatoes.