Can you eat your way to better heart health? The experts say YES! Add these foods into your diet to help lower your risk of heart disease.
Apples contain pectin, which helps lower cholesterol and slows down the the progression of clogging in the arteries. Studies have also proven that an apple a day can reduce the hardening of arteries by at least 40%.
Studies have proven that eating avocado result in improved blood cholesterol. Also there is a decrease in LDL and triglycerides by at least 22% and 11% increase in HDL, the good cholesterol wchich helps keep your arteries clear of obstruction.
Asparagus is considered to be one of the best vegetables for clearing arteries. This is due to its mineral, fibers and vitamins B1, B2, C, K, and E content. It also help to prevent blood clots and lower blood pressure.
Broccoli contains vitamin K, which is vital for the formation of bones and helps to keep calcium from damaging the arteries. Added to that are its rich fiber content, which help to lower blood pressure and cholesterol levels.
Cinnamon is loaded with antioxidants that help improve cardiovascular health by protecting the blood from damaging oxidation. Just 1 tbsp of ground cinnamon daily, can help reduce cholesterol levels and prevent plaque build-up.
6. Chia Seeds
Chia seeds contain fiber and alpha-linolenic acid, that helps keep arteries clear by regulating blood pressure, lowering triglycerides, reducing LDL cholesterol and increasing HDL cholesterol.
Cranberries are loaded with antioxidants, known to help improve cardiovascular health by lowering LDL and increasing HDL cholesterol levels.
8. Fatty Fish
Fatty fish such as salmon, mackerel, tuna and herring are full of omega-3 fatty acids. Omega-3 can help reduce your risk of developing heart disease by and lowering triglyceride levels and decreasing inflammation.
Flaxseeds is one of the best sources of alpha-linolenic acid or ALA, known to help reduce inflammation and blood pressure.
10. Green Tea
Green tea is loaded in catechins, compounds that have been known to decrease cholesterol absorption in the body.
Eating a handful of nuts is a heart-healthy way for your snack. Walnuts are a good source of omega-3 fatty acid called alpha-linolenic acid, while almonds are rich in ,heart-healthy monounsaturated fats, fibers and vitamin E.
Studies have proven that monounsaturated fats can assist in reducing levels of bad cholesterol in the blood and effectively lower risk of stroke and heart disease.
12. Orange Juice
Studies have shown that drinking at least 2 daily cups of 100% orange juice, can help reduce diastolic or resting blood pressure. It also contains an antioxidant known to help improve blood vessel function.
Persimmons are rich in polyphenols and antioxidants, which helps to decrease LDL and triglycerides in the blood-stream. It is also a good source of fiber for regulating blood pressure, keeping the arteries clear and your heart healthy.
Pomegranate contain antioxidant phytochemicals that helps protect the circulatory system from damaging oxidation, which can cause dangerous blood clots and plaque build-up. It also naturally stimulates production of nitric oxide in the blood, thus helping to open arteries and regulate blood pressure.
Spinach is rich in folate, potassium and fiber, which helps to keep arteries clear and lower blood pressure. Just 1 serving of folate rich foods like spinach can help lower your homocysteine levels, a risk factor for cardiovascular diseases like atherosclerosis.
Spirulina can help normalize blood pressure and relax artery walls. It can also help the liver balance your blood fat levels, by decreasing your LDL cholesterol and raising HDL cholesterol.
Tomatoes contain carotenoid lycopene, an antioxidant responsible for giving tomatoes their rich red color. A diet rich in lycopene can help reduce the oxidation of the bad cholesterol that leads to the hardening of the arteries.
Turmeric is a powerful anti-inflammatory due to its curcumin content, that helps lower inflammation, a major known cause of arteriosclerosis or the hardening of arteries.
Watermelon is a great source of the amino acid L-citrulline, which helps to keep arteries clear by decreasing inflammation and lowering blood pressure.
20. Whole Grains
Whole grains contain soluble fiber which help binds the cholesterol in food and drags it out of the body. If your body needs to utilize cholesterol, it draws on your blood cholesterol supply, which results to low total blood cholesterol level and thus reducing the risk for heart disease.