Nowadays, heart diseases have become so frequent and unfortunately fatal as they are the leading cause of death all around the world. One of the main reasons for their occurrence is clogged arteries which restrict the blood flow throughout the body thus causing heart attacks and stroke. Physical inactivity, stress and unhealthy diet also very much contribute to these conditions.
However, you can prevent their occurrence by consuming heart-healthy foods thereby lowering the risk of heart-related diseases and maintaining your arteries clean.
18 foods that will take care your heart:
Avocado offers many health benefits due to its robust nutritional profile. The beneficial fats in avocados regulate the levels of good and bad cholesterol, maintain the arteries clean. This healthy food can be included to juices and salads, or just spread it on bread.
This vegetable has great ability in the fight against high cholesterol levels. Thanks to the contained compounds it can lower inflammation, and act as prevention against blocked veins. It can be used as a main and side dish, whatever way you choose; it will offer you amazing health benefits.
Even though this vegetable is not favourite to many people, it provides great amounts of vitamin K, and it has the ability to protect from calcium accumulation in arteries. It regulates cholesterol and blood pressure levels. Broccoli will offer you a nutrient boost to any dish, or just consume it as a snack.
Two to four cups of coffee a day will lower the risk of heart attack by 20%, according to many studies. However, if you overdo with caffeine consumption, then it will do more harm than good, like causing stomach pains.
Moderate consumption of cheese can lower cholesterol and blood pressure levels. Yet, if the cheese intake is excess then it can do more damage than help.
These are beneficial fruits packed with potassium which increase the good cholesterol levels, and decrease the bad, LDL cholesterol. Drink 2 glasses of cranberry juice a day, and lower the risk of heart attack by 40 percent.
- Green Tea
Green tea is consisted of catechins which offer calming and energizing effects. They are powerful antioxidants that boost metabolism and reduce cholesterol levels. For optimal effects, consume 2 cups of green tea a day.
Nuts are loaded with unsaturated and omega-3 fats which are beneficial for the cholesterol, memory, and joints. Walnuts and almonds are an incredible source of healthy fats; therefore eat a handful of these on daily basis.
- Olive Oil
Olive oil specifically cold-pressed contains large amount of healthy fats thanks to which the cholesterol levels are reduced. Namely, Greeks and Italians traditionally have used olive oil for centuries, and it is their secret ingredient to optimal health. This oil can lower the risk of heart attack by 41 percent.
- Orange Juice
Thanks to the contained antioxidants the high blood pressure will be reduced and healthy blood vessels maintained as well. Therefore, drink 2 glasses of fresh orange juice a day and you will obtain the recommended daily amount of vitamin C, and provide your body with the remaining vitamins and minerals.
This fruit is consisted of phytochemicals which promote nitric oxide production beneficial for blood circulation. You can combine this fruit in various salads or simply drink it as juice.
- Persimmon Fruit
It is rich in healthy sterols and fiber, which aid in lowering bad, LDL cholesterol levels. This fruit can be used in salads or with cereals.
Salmon is packed with healthy fatty acids which aid in the prevention and reduction of inflammation, and triglyceride and cholesterol levels. There are also other fish which contain healthy ingredients like herring, tuna, and mackerel.
Consuming spinach will help you in cleansing of the arteries and in lowering blood pressure. Likewise, it is great for building muscles. Although it is believed that it loses most of its nutrients when cooked, spinach still contains substantially high amounts of potassium and folic acid, both of which support healthy muscle tissues and reduce the risk of heart attack.
Seaweed is highly beneficial food as it contains mineral, vitamins, antioxidants, proteins, carotenoids, and so on. Regularly consume seaweed, and it will widen your blood vessels, stimulate circulation and control blood pressure levels. Take in seaweed daily and lower cholesterol by 15 percent.
Turmeric contains a potent ingredient known as curcumin which is accountable for most of its healing properties and health benefits. For instance, it assists in preventing overactive fat storage, and it also lowers inflammation. It can be included to different dishes, or it can be simply taken as tea.
- Whole Grain
Whole grain flour contains plenty of fiber which can prevent high cholesterol levels, since it has the ability to bind with cholesterol preventing it from accumulating in arteries. Also foods high in whole grain can easily break down the cholesterol.
Watermelon stimulates the production of nitric oxide and helps in widening the blood vessels. This fruit offers various health advantages aside the fact that it is an ideal snack during hot, summer days.
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