Top 15 Foods to help with heart desease

Top 15 Foods to help with heart desease

Top 15 foods to help with heart disease
1. Yoghurt

Research shows yoghurt may protect against gum disease. Left unchecked, gum disease may elevate a person’s risk for heart disease.
2. Raisins
Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease.
3. Whole Grains
People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.
The fibre in whole grains also has its benefits: various studies link a high-fibre diet with a lower risk of heart disease. In a Harvard study of female health professionals, people who ate a high-fibre diet had a 40 percent lower risk of heart disease than those who ate a low-fibre diet.
4. Beans
Eating beans regularly is good for your heart, and you don’t need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just half cup of cooked Kidney beans daily might lower cholesterol. Soluble fibre is a key reason why.
5. Salmon/Fish
Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish-especially “oily” kinds, such as salmon and tuna-contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting.
6. Nuts
Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats.
7. Chocolate
Researchers have discovered that eating a ‘small’ amount of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. – look for pure cacao or over 80%.
8. Tomatoes

An excellent source of vitamin C, plus vitamin A, potassium and fibre, tomatoes are high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease. Cooking may actually increase the health benefits of this lush fruit because although cooked tomatoes have less vitamin C, their lycopene is more available and antioxidant activity is undiminished by cooking.

9. Apples
Apples are associated with a lower risk of death from both coronary heart disease and cardiovascular disease.
10. Berries
Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health, according to a recent study.
11. Pomegranates
Studies have shown that the fruit may help to reduce the build-up of plaque in arteries and lower blood pressure. Experts believe that pomegranate’s benefits come from its powerful punch of polyphenols.
12. Bananas
One banana has 422 mg-about 12 percent of your recommended daily dose-of potassium. The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body.
13. Popcorn
Popcorn delivers polyphenols-antioxidants linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source) not sweet or salted of course.
14. Green Tea
Some of the strongest evidence of tea’s health benefits comes from studies of heart disease. Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as non-tea drinkers.
15. Oats
Oats have a type of fibre (called beta-glucan) that lowers your LDL cholesterol. One and a half cups of cooked oatmeal or a little over a cup of cooked barley gives you the amount of beta-glucan you need daily to help lower your cholesterol.

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