Keep Your Heart Healthy With These 10 Foods.

If you want to keep your heart healthy then your diet should include fruits and vegetables along with fiber and fish at least once a week. You should avoid foods with saturated and trans fat as well salt.

 The number of deaths due to heart disease has fallen, though it is still a big threat to us all. We know a lot about cardiovascular disease. Although there is no panacea, there are some foods which are demonstrably good for the heart.

Changing one’s diet to save one’s heart is a tough decision to make. It is very difficult for some to change a diet which is decades old. However one can gradually add healthy foods to the diet in order to help the heart function better.  

1. Research shows that yogurt is highly beneficial to the heart. Researchers in Japan analyzed the diet

of 1000 individuals and found that people who took yogurt regularly had healthier hearts than those who did not.

2. Raisins contain antioxidants which slow down inflammation. Inflammation is bad for the gums as well as the heart. Raisins are thus good for your heart as well as gums.

3. People who eat plenty of whole grains tend to

be leaner. They also have lower risk of heart disease compared to people who don’t eat whole grains regularly. Whole grains are rich in antioxidants, phytoestrogens and phytosterols. These together help to fight against coronary disease. The high fiber content lowers the risk of heart disease. Soluble fiber slows down the absorption of bad cholesterol LDL in the body. It helps to convert cholesterol into bile acids which lowers the amount of cholesterol in the body.

4. Eating beans regularly helps the heart. Cooked beans lower the cholesterol. Beans also diminish the concentration of cholesterol in the blood. Beans are rich in flavonoid, a compound also found in wine and berries. Flavonoids slow down the adhesion of platelets in the blood. This lowers the risk of a heart attack and stroke.

5. Consuming salmon twice a week helps to reduce the risk of developing coronary heart disease in

the long term. Oily fish like salmon and tuna are rich in omega-3 fats. These fats lower the concentration of triglycerides in the blood. Omega-3 fats lower blood pressure and prevent irregular rhythms of the heart. Along with salmon, flaxseed oil and canola oil are rich in omega-3.

6. Essential vitamins, minerals and monounsaturated fats are found in nuts. People who eat nuts like walnuts, almonds and hazelnuts for two days every week have a lower risk of heart disease than people who do not eat nuts.

7. Dark chocolate is rich in flavanol. Researchers believe that eating dark chocolate has a thinning

effect on blood. This helps in maintaining cardiovascular health and improves the immune system by reducing the risk of inflammation. Dark chocolate helps to maintain youthful blood vessels. Cocoa reduces the blood pressure. A compound in cocoa called epicatechin boosts the production of nitric oxide, a substance known to keep blood pressure from rising. Chocolates with at least 70% cocoa are highly beneficial for your health.

8. Tomatoes are a good source of vitamin C, vitamin A, potassium and fiber. Tomatoes are also high in lycopene, which is essential in preventing disease. Although cooked tomatoes are low in vitamin C, the lycopene is present in an active state.

9. Apples are known to lower the risk of coronary heart disease and cardiovascular disease. People

who eat apples regularly have a lower chance of suffering a stroke. Apples are rich in pectin, a kind of fiber known to lower cholesterol.

10. In many studies it has been shown that pomegranates reduce the building up of plaque in the arteries, which in turn helps to reduce blood pressure. Pomegranates are rich in polyphenols, anthocyanins and tannins. Pomegranates are healthier than other antioxidant-rich beverages like blueberry juice, cranberry juice and red wine.

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