8 HEart-Healthy foods
Heart disease is responsible for almost one-third of all deaths in the world. Your diet can play an important role in minimizing the risk of heart disease, among many other things. Here are eight foods that you can add to your arsenal for cardiovascular superiority:
1) Whole grains: whole wheat, brown rice, oats, barley, and quinoa just to name a few. These contain higher amounts of fiber than refined grains, which can reduce bad cholesterol in your body.
2) Berries: Blueberries, strawberries, raspberries, and blackberries are high in antioxidants, which can protect against oxidative stress that may lead to the development of heart disease.
3) Leafy greens: You’ve heard it a million times, but spinach, kale, and collard greens are nutritional powerhouses and even help improve heart health. They’re high in Vitamin K, which protects arteries and promotes proper blood clotting.
4) Fish/Fish Oil: Specifically, fatty fish like salmon, mackerel, sardines, and tuna are loaded with Omega-3s that are great for heart health.
5) Beans: Again with the fiber, but beans are also contain flavonoids that can help reduce your risk for heart attacks.
6) Tomatoes: High in an antioxidant called lycopene, tomatoes can help increase levels of good cholesterol in your blood.
7) Nuts: Almonds, walnuts, pecans, and peanuts (technically a legume) can greatly affect your good/bad cholesterol levels and contain many other minerals that are just good for overall health. Be sure to keep an eye on the salt and calories though, as they’re usually high for nuts.
8) Garlic: Containing a compound called allicin, garlic is capable of inhibiting platelet buildup and reducing the risk of strokes. Supplementing garlic has been used to lower blood pressure as well.
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