By Nicola Cucuiet and Sylvia Klinger
Statistics have shows that 600,000 people die of heart disease in the United States every year, that’s 1 in every 4 deaths. According to the American Heart Association, heart disease is the nation’s single leading cause of death for both men and women.
The good news is that measures can be taken to prevent heart disease by eating a healthy diet, working out, quitting smoking and managing a healthy body weight.
So here are 10 foods that must be included in a heart healthy:
Fatty fish
Fatty fish like salmon is rich in essential amino acids omega 3 that have been shown to lower triglycerides, slow down the growth of plaques in the arteries, lower inflammatory processes and LDL cholesterol.
Sources: salmon, tuna, trout, herring, sardines, mackerel
Soy foods
Soy foods are a source of high quality protein , low in saturated fat and cholesterol free. Soy contains soluble fiber and phytonutrients that have a anticoagulant effect. Soy also contains fatty acids and a number of important nutrients like iron, magnesium, phosphorus and potassium.
Broccoli
Broccoli’s key nutrients include selenium and sulforaphane that boosts the body’s defense system to keeps arteries unclogged. Broccoli also contains folic acid, fiber and vitamin C that has antioxidant effects helping the body fight free radicals.
Beetroot
Beetroot contains folic acid that is known to reduce homocysteine levels in the blood stream. A high level of homocysteine in the blood has been linked to cardiovascular disease. Too much of it, is related to a higher coronary heart disease, stroke and peripheral vascular disease (fatty deposits in peripheral arteries).
Oatmeal
Oatmeal is rich in soluble fiber, folic acid and vitamin E and is known to lower LDL cholesterol levels, stabilizes blood sugars and help keep arteries clean. Also, may aid in keeping you satisfied for a longer period of time.
Apples
Apples are rich in pectin, which are soluble fibers which, has been demonstrated to be effective in lowering cholesterol levels and two other markers associated with plaques and inflammation in artery walls.
Olive oil
Olive oil lowers the levels of total blood cholesterol, LDL-cholesterol and triglycerides. At the same time it does not alter the levels of HDL-cholesterol (and may even raise them), which plays a protective role and prevents the formation of plaque, thus reducing the risk of arteriosclerosis.
Nuts
Nuts, contain unsaturated fatty acids, fiber, vitamin E, plant sterols, L- arginine and other nutrients. Eating nuts reduces your risk of developing blood clots that can cause a fatal heart attack. Nuts also improve the health of the lining of your arteries.
Sun flower seeds
Sunflower seeds are a rich supply of linoleic acid, an essential fatty acid. Sunflower seeds are also an excellent source of dietary fiber, certain amino acids, vitamin E, B vitamins (particularly vitamin B1, B5, and folate), and such minerals as magnesium, copper, manganese, potassium, iron, selenium, phosphorus, calcium, and zinc. The healthy fats in sun flower seeds help lower the risk of heart disease by reducing cholesterol levels in your blood
Garlic
Garlic contains antioxidants that fight against free radicals. Researches have isolated a garlic compound named ajoene that has anti-thrombotic activity, equal to or exceeding that of aspirin, a well recognised blood clot inhibitor, but without its side-effects.
Live life and love it. Eat well
