Heart disease in the leading cause of death among adults. More than 2200 deaths a day are attributed to heart disease. A condition, that is mostly preventable and even reversible. By watching your weight and cholesterol levels, maintaining stress at manageable levels, quitting smoking, and incorporating some exercise into your routine you are making big steps towards preventing heart disease. Everyday food choices are another excellent way to promote heart health. These 7 foods will help you eat your way to a healthier heart.
7 Foods For A Healthy Heart:
Berries. Blueberries, strawberries, raspberries, etc. are rich in polyphenols, an antioxidant, which has been shown to lower blood pressure and elevate HDL “good” cholesterol.
Salmon. High in omega-3 fatty acids, fish such as salmon, have been shown to lower LDL “bad” cholesterol by 20 percent if eaten twice weekly. Try to choose wild salmon over farm-raised fish for lower levels of pesticide heavy metals. Other oily fish such as mackerel, tuna, and sardines are also good choices.
Nuts. Almonds, walnuts, pistachios, and other nuts are high in monounsaturated “good” fats. These “good” fats help lower cholesterol in the bloodstream. They are also an excellent protein choice instead of red meat.
Dark chocolate. High in flavonoids which help to lower blood pressure and lower blood cholesterol. Choose dark chocolate with a high cocoa content and only a piece or two a day is required.
Spinach. One of the most nutrient-dense vegetables in the world, spinach is full of vitamins, phytochemicals, and many minerals that help protect your heart and overall health.
Oatmeal. High in soluble fiber oatmeal helps reduce LDL “bad” cholesterol in the bloodstream, keeping arteries clear and preventing potentially lethal blockages.
Beans and Lentils. Full of fiber, omega-3 fatty acids, and soluble fiber, legumes of all kinds will keep your heart healthy, you regular, and your waistline trimmer, especially when substituted for fattier meats.
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