10 Foods for a Healthy Heart

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healthy heartThe heart is a vital organ. For that reason, an effort is necessary to keep it healthy and able to function properly. Well, here are 10 foods that can make your heart stay healthy, according to the Huffingtonpost.

1. Oatmeal
Start your day with a bowl of this warm cereal grain that is rich in omega 3, fatty acids, folate, and potassium. This food is super rich in fiber can reduce levels of LDL (bad) cholesterol and help keep arteries clean and healthy.

2. Salmon
Rich in omega-3 fatty acids, salmon is effective for reducing blood pressure and keep clotting at bay. Two servings of salmon per week can reduce the risk of death from heart attack to a third.

“Salmon contains carotenoid astaxanthin, which is a powerful antioxidant,” says cardiologist Stephen T. Sinatra, MD. For you are not a fan of salmons, there are alternatives. Other fish oils such as mackerel, tuna, herring, and sardines can provide the same stimulus to the heart.

3. Avocado
Add a little avocado to a sandwich or spinach salad to increase the number of heart-healthy fats in your diet. Packed with monounsaturated fats, avocados can help lower LDL levels while increasing the amount of HDL cholesterol in your body. “Avocado is amazing,” said dr. Sinatra. “They allow the absorption of other carotenoids – particularly beta-carotene and lycopene -. important for heart health”

4. Olive oil
Full of monounsaturated fat, olive oil lowers bad LDL cholesterol and reduce the risk of heart disease. Results from studies in seven countries, showed that while men in Crete has a tendency to have high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in oil olive. Use olive oil instead of butter.

5. Nuts
Walnuts are full of omega-3 fatty acids and, together with almonds and macadamia nuts, are full of unsaturated fat. “Nuts also increase the fiber in the diet, and like olive oil, they are a source of healthy fat,” said dr. Sinatra.

6. Berries
Blueberries, raspberries, strawberries – whatever berries you like – are full of anti-inflammatory substances that will reduce the risk of heart disease and cancer. “Blackberry and blueberry are very good for the health of blood vessels,” said dr. Sinatra.

7. Peas
Contained in the fiber in beans, chickpeas, and black beans. They’re packed with omega-3 fatty acids, calcium, and soluble fiber.

8. Spinach
Spinach can help keep your heart in top shape, especially in lutein, folate, potassium, and fiber storage. But excessive portion of each vegetables will certainly put pressure on your heart. A study examining the physical health of more than 15,000 men without heart disease for a period of 12 years, shows that those who at least have two and a half servings of vegetables every day reduces risk of heart disease by 25 percent, compared with people who do not eat vegetables.

9. Linseed
Full of fiber, omega 3, omega 6, and fatty acids. A little sprinkling of linseed can be healthy for your heart. A bowl of oatmeal or whole-grain cereal with a little linseed is a heart-healthy breakfast.

10. Soybean

Soy can lower cholesterol and low in saturated fat, which is still a great source of soy protein for heart healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. Soy milk is also a great addition to a bowl of oatmeal or wheat cereal. But also be aware of salt levels in your soy: some processed varieties like soy dogs contain added sodium, which can increase blood pressure.

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