by Kingseyi Sun May 20, 2018 9:31 amThe good news is that preventing cardiovascular disease is
now easier if you include this in your diet.
It's clear that healthy eating and exercising more can make a
huge difference in your heart.
The good news is that preventing cardiovascular disease, which
includes both strokes and heart attacks, is now easier if you
include this in your diet.
Read on to see what you should be including in your diet to
keep your ticker happy for decades to come.
1. Salmon
Salmon and other fatty fish such as sardines and mackerel are
super heart-healthy foods. That's because they contain copious
amounts of omega-3 fatty acids, shown in studies to lower the
risk of arrhythmia (irregular heartbeat) and atherosclerosis
(plaque build-up in the arteries) and decrease triglycerides.
2. Oatmeal
Oatmeal is high in soluble fibre, which can lower cholesterol. It
acts as a sponge in the digestive tract and soaks up the
cholesterol so it is eliminated from the body and not absorbed
into the bloodstream.
3. Berries
According to a 2013 study women aged 25 through 42 who ate
more than three servings of blueberries and strawberries a week
had a 32% lower risk of heart attack compared with those who
ate less. The authors of the study attributed the benefit to
compounds known as anthocyanins, flavonoids (which are
antioxidants) that may decrease blood pressure and dilate
blood vessels. Anthocyanins give plants their red and blue
colours.
4. Dark chocolate
Several studies have now shown that dark chocolate may
benefit your heart. Dark chocolate contains flavonoids called
polyphenols, which may help blood pressure, clotting, and
inflammation.
5. Soy
Soy products, including tofu and soy milk, are a good way to
add protein to your diet without unhealthy fats and cholesterol.
Soy products contain high levels of polyunsaturated fats, fibre,
vitamins, and minerals. What's more, soy may reduce blood
pressure in people who eat a diet high in refined carbohydrates.
6. Potatoes
As long as they're not deeply fried, potatoes can be good for
your heart. They're rich in potassium, which can help lower
blood pressure. and they're high in fibre, which can lower the
risk for heart disease.
7. Tomatoes
Tomatoes are high in heart-healthy potassium and are a good
source of the antioxidant lycopene. Lycopene is a carotenoid
that may help get rid of "bad" cholesterol, keep blood vessels
open, and lower heart attack risk. And because they're low in
calories and low in sugar, they don't detract from an already-
healthy diet.
8. Nuts
This includes almonds, walnuts, pistachios, peanuts and
macadamia nuts, all of which contain good-for-your-heart fibre.
They also contain vitamin E, which helps lower bad cholesterol.
And some, like walnuts, are high in omega-3 fatty acids.
9. Red wine
Red wine, or small amounts of any type of alcohol, are thought
to lower heart disease risk. While some say a polyphenol found
in red wine, resveratrol, gives that beverage an added benefit,
research suggests that any type of alcohol in moderation
works.
10. Green vegetables
When it comes to your health, you really can't go wrong with
vegetables. But green vegetables may give an extra boost to
your heart. They are high in carotenoids, which act as
antioxidants and free your body of potentially harmful
compounds. They're also high in fibre and contain tons of
vitamins and minerals.
now easier if you include this in your diet.
It's clear that healthy eating and exercising more can make a
huge difference in your heart.
The good news is that preventing cardiovascular disease, which
includes both strokes and heart attacks, is now easier if you
include this in your diet.
Read on to see what you should be including in your diet to
keep your ticker happy for decades to come.
1. Salmon
Salmon and other fatty fish such as sardines and mackerel are
super heart-healthy foods. That's because they contain copious
amounts of omega-3 fatty acids, shown in studies to lower the
risk of arrhythmia (irregular heartbeat) and atherosclerosis
(plaque build-up in the arteries) and decrease triglycerides.
2. Oatmeal
Oatmeal is high in soluble fibre, which can lower cholesterol. It
acts as a sponge in the digestive tract and soaks up the
cholesterol so it is eliminated from the body and not absorbed
into the bloodstream.
3. Berries
According to a 2013 study women aged 25 through 42 who ate
more than three servings of blueberries and strawberries a week
had a 32% lower risk of heart attack compared with those who
ate less. The authors of the study attributed the benefit to
compounds known as anthocyanins, flavonoids (which are
antioxidants) that may decrease blood pressure and dilate
blood vessels. Anthocyanins give plants their red and blue
colours.
4. Dark chocolate
Several studies have now shown that dark chocolate may
benefit your heart. Dark chocolate contains flavonoids called
polyphenols, which may help blood pressure, clotting, and
inflammation.
5. Soy
Soy products, including tofu and soy milk, are a good way to
add protein to your diet without unhealthy fats and cholesterol.
Soy products contain high levels of polyunsaturated fats, fibre,
vitamins, and minerals. What's more, soy may reduce blood
pressure in people who eat a diet high in refined carbohydrates.
6. Potatoes
As long as they're not deeply fried, potatoes can be good for
your heart. They're rich in potassium, which can help lower
blood pressure. and they're high in fibre, which can lower the
risk for heart disease.
7. Tomatoes
Tomatoes are high in heart-healthy potassium and are a good
source of the antioxidant lycopene. Lycopene is a carotenoid
that may help get rid of "bad" cholesterol, keep blood vessels
open, and lower heart attack risk. And because they're low in
calories and low in sugar, they don't detract from an already-
healthy diet.
8. Nuts
This includes almonds, walnuts, pistachios, peanuts and
macadamia nuts, all of which contain good-for-your-heart fibre.
They also contain vitamin E, which helps lower bad cholesterol.
And some, like walnuts, are high in omega-3 fatty acids.
9. Red wine
Red wine, or small amounts of any type of alcohol, are thought
to lower heart disease risk. While some say a polyphenol found
in red wine, resveratrol, gives that beverage an added benefit,
research suggests that any type of alcohol in moderation
works.
10. Green vegetables
When it comes to your health, you really can't go wrong with
vegetables. But green vegetables may give an extra boost to
your heart. They are high in carotenoids, which act as
antioxidants and free your body of potentially harmful
compounds. They're also high in fibre and contain tons of
vitamins and minerals.
