9 Best Foods for Your Heart
Heart diseases are rapidly increasing in today’s generation. While a lot of it can be attributed to lifestyle, stress and lack of exercises, food plays a big role in preventing the disease significantly. Here are some super foods you never knew are great for your ticker.
Abundant in omega-3 fatty acids, salmon has the power to reduce blood pressure and prevent clotting. Including at least two servings of salmon every week can reduce your risk of developing heart diseases by at least one-third. Tuna, mackerel, sardines and herring are other efficient substitutes to salmon.
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Simple and effective are the two synonyms for almonds. Essential fatty acids, vitamin E, fiber, magnesium and heart-favorable poly and mono-unsaturated fats give super powers to almonds. You can toss in a few almonds and berries to your daily cup of plain yogurt or salads to make them even more interesting.
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Avocados are rich in mono-unsaturated fats. They help your body absorb beta-carotene and lycopene, both of which are essential for a healthy heart. Avocados help to reduce LDL levels and increase HDL levels of cholesterol in your body.
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Vitamins C and D and folate are heart healthy nutrients. They have anti-inflammatory properties. Asparagus can be bought during spring and early summer and they are easy to cook. Sauté and toss them along with whole wheat pasta, olive oil, lemon juice and you treat yourself to a very healthy and hearty dish.
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Studies show that regular bean eaters have a 22 percent lesser risk of developing heart diseases. Beans are rich in soluble fiber that brings down cholesterol and blood pressure. Beans are also a natural and healthy substitute for animal protein that is usually filled with saturated fat.
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Cranberries are loaded with polyphenols. These plant compounds are responsible for increasing HDL cholesterol and thereby reduce heart disease risk. However, it is important to check the labels before buying cranberry juice. Make sure the label mentions at least 27 percent juice since cranberry juice often comes diluted.
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The humble oatmeal proves important once again. Oatmeal is a storehouse of all things good for your heart. From omega-3 fatty acids, magnesium, calcium, niacin and potassium to folate and soluble fiber, oatmeal is best for a healthy heart. Top your oatmeal with bananas or berries and make them doubly nutritious.
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8. Dark chocolate
Can it get any better? 75 percent dark cocoa chocolate is a stress buster. It has magical powers to stimulate your brain and also lowers LDL cholesterol. Cocoa comes with antiseptic and anti-inflammatory properties that bring down the risk of heart disease. They prevent fat from clogging your arteries.
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9. Leafy greens
Leafy greens represent every category of healthy foods. They do not just ensure heart health but are also helpful to prevent or treat a number of ailments. Spinach, kale and dandelion come under the category of leafy greens. They have loads of iron and Vitamin C and A and are responsible for healthy and strong teeth and bones. Gently sauté leafy greens with some citrus juice and garlic and puree them with vegetable broth for a nourishing soup for your heart.
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