Super Foods : Get pumped up about Heart Health

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A healthy heart can bring good things to your life, but now a days heart diseases has risen to an alarming level.Heart related mortality have increased. Heart problem are the leading cause of deaths around the world. Choosing heart-healthy foods is the only options to prevent these serious diseases. Certain key foods can dramatically reduce your heart disease risk. for example including an apple in lunch instead of french fries can go a long way in terms of heart health.
Add these super-foods today for a healthier heart.

Sardines Fish

Fresh_Sardines

Fatty fish is rich in heart-healthy omega-3 fatty acids. While salmon, tuna, and trout are all good sources of omega-3 fatty acids, sardines may trump their fishy counterparts. Sardines are not only high in omega-3 fatty acids, due to their small size they are extremely low in contaminants such as mercury. Sardines also provide other important nutrients.

 

 Avocado

avocado

These healthy fats can reduce the level of bad LDL cholesterol. The potassium-rich avocados can effectively lower the blood pressure. Avocados also contain healthy omega-3 fatty acids that can reduce the risk of several heart diseases. Avocados are a great source of carotenoids, a plant-based pigment. It helps to improve cardiovascular health.

 

 

 

Beans

Beans soup salad

Beans are an excellent source of plant-based protein, as well as other heart-healthy components – including soluble fiber, minerals and antioxidants. And you don’t need to eat a lot of beans to benefit. Research shows just a ½ cup of beans daily might lower cholesterol. One reason for this is that the soluble fiber in beans helps bind cholesterol and stop it from being absorbed in the gut.

 

Blueberry

blueberry

 

Eating blueberries will lower the level of bad cholesterol called LDL cholesterol in your body. The high level of LDL cholesterol is one of the main element that linked to cardiovascular diseases. The daily consumption of blueberries could lower the blood pressure and keep artery walls strong.

 

 

Dark Chocolate

dark-chocolate

 

The dark chocolate contain one among important flavonoids called flavanols. They have powerful anti-oxidant properties which help to fight against the cell damage and to lower the blood pressure.The moderate consumption of dark chocolates could decrease the level of LDL cholesterol and increase the rate of  HDL cholesterol ( a good cholesterol). In that way, dark chocolates will help you to avoid the risk of several heart diseases.Dark chocolate contains a bioactive plant compound called polyphenols.

 

 

Nuts

assortment of tasty nuts, close up

Nuts are packed with vitamins, minerals, fiber, and heart-healthy fats. Research suggests that people who eat nuts – walnuts, almonds, pistachios, cashews — two to four times a week have a lower risk of heart disease compared to people who eat them less often. Nuts have been shown to help lower bad (LDL) cholesterol and may help improve the health of the lining of your arteries. Nuts are also inexpensive, easy to store, and work great as a healthy on-the-go option. Since they are relatively high in calories, aim to keep a serving size to one ounce .

 

Healthy Oils

oils

Including small amounts of healthy oils in your diet are important for your heart and your enjoyment of food. According to the American Heart Association, better-for-you oils include canola oil, olive oil, peanut oil, sesame oil and vegetable oil. These oils are high in unsaturated fats, which can improve your blood cholesterol levels. While all of these oils work well on the stove, grill, or in dressings – adding their own unique flavors, canola oil is best for baking because it has a neutral flavor and creates the perfect texture for baked goods.

 

 Tomato

tomatoes

 

Lycopene is a phytochemical that gives bright-red color to tomatoes. It is very abundant in tomatoes. Many medical studies have found that lycopene can benefit heart health. A well-balanced consumption of lycopene-rich tomatoes can reduce the level of DNA damage in blood cells. Lycopene is also low in calories. Hence, the addition of tomatoes to your daily diet could reduce the risk of heart diseases.

 

 

 Walnut

walnuts

 

You could decrease the level of cholesterol by consuming a well-balanced amount of walnuts daily. It mainly decreases the level of bad LDL cholesterol. The unwanted platelet cells activation could lead to excessive clotting. But you can reduce the level of such a risk by adding walnuts to your daily diet. Walnuts are rich in potassium, magnesium and calcium. These elements will help to reduce the blood pressure.

 

 

Whole Grains

Whole grains, oats, flax, poppy, wheatgerm, granola, sunflower seeds.

People who eat whole grains tend to have a lower risk of heart disease than those who don’t. Whole grains like oatmeal, brown rice, quinoa, and whole-wheat pasta and bread all provide fiber. They contain antioxidants and phytosterols that have been shown to protect against heart disease. The American Heart Association says that both the insoluble fiber (found in wheat and rye) and soluble fiber (found in oats) in whole grains are associated with an increased diet quality and lower risk of heart disease. The general recommendation is to make half of your grains whole grains.

 

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