Heart-related diseases are one of the leading causes of death worldwide. Clogged arteries, which restrict the blood flow throughout the body, are the major risk factor for stroke and heart attack. Unhealthy diet, physical inactivity, and stress are some of the key culprits for the increased prevalence of heart attack. To keep your arteries clean and lower your risk of heart-related problems, consume more heart-healthy foods. Among them are:
Salmon is extremely good for the heart as it is packed with healthy fatty acids. They help lower and prevent both high cholesterol and triglyceride levels as well as inflammation. Besides salmon, mackerel, herring, and tuna are other healthy fish options.
Although cheese doesn’t seem to have the best reputation when it comes to cholesterol, eating it in moderate amounts helps lower both cholesterol and blood pressure levels.
Olive oil has been long used by Italians and Greeks as the secret ingredient to good health. Cold-pressed olive oil is high in healthy fats, which in turn helps lower cholesterol levels. Consequently, olive oil can lower the risk of heart attack by 41 percent.
Green tea provides energizing and calming effects due to its catechin content, which is mostly concentrated in the leaves. Catechin is an antioxidant which boosts metabolism and lower cholesterol levels. For optimal results, drink 1-2 cups of green tea daily.
Asparagus can be one of your best allies when it comes to fighting high cholesterol. It contains compounds which lower inflammation, while preventing clogging of the veins. This veggie is highly versatile and it can be used as main dish or a side dish to potatoes or noodles.
Broccoli is an amazing source of vitamin K and is known for its ability to prevent calcium build-up in the arteries. It is useful when it comes to lowering and maintaining healthy blood pressure and cholesterol levels. Broccoli is a nutrient-dense addition to any diet, whether taken as a snack or as part of the main dish.
Apart from being beneficial for building muscles, spinach also helps cleanse arteries and lower blood pressure. Although it is believed that it loses most of its nutrients when cooked, it is still abundant in folic acid and potassium, both of which reduce the risk of heart attack and promote healthy muscle tissues.
The active ingredient in turmeric called curcumin is the one responsible for most of its health benefits and healing properties. For instance, it lowers inflammation and helps prevent overactive fat storage. Turmeric can be taken as tea or added to many different dishes.
Seaweed has a robust nutritional profile, from minerals and vitamins to proteins, antioxidants, and carotenoids. Regular consumption of seaweed regulates blood pressure and helps widen the vessels, which in turn promotes healthy circulation. People who eat seaweed on a regular basis can lower their cholesterol levels by 15 percent.
Whole flour grain is extremely effective in preventing high cholesterol due to its fiber content which binds to cholesterol, preventing it from accumulating in the arteries. Besides preventing cholesterol from building up, foods high in whole grain helps break it down, too.
Avocados are already well-known for their robust nutritional profile and their wide plethora of health benefits. They contain fats which keep arteries healthy by balancing good and bad cholesterol. This fruit is quite versatile and it can be used on its own, on bread, or in a salad.
The phytochemicals in pomegranates promote nitric oxide production, which is beneficial for healthy circulation. You can add pomegranate in salads or simply enjoy a glass of pomegranate juice.
Being high in potassium, cranberries lower bad cholesterol and increase good cholesterol levels. Drinking two glasses of cranberry juice daily has been shown to lower the risk of heart attack by 40 percent.
Orange juice is packed with antioxidants which promote healthy blood vessels and lower high blood pressure. Only two glasses of fresh juice a day are enough to get the RDA of vitamin C and supply the body with the needed vitamins and minerals for the day.
Persimmons are high in fiber and healthy sterols, which help lower bad cholesterol levels. Persimmon fruit has sweet taste and it goes well with salad or cereals.
Watermelon widens the blood vessels and stimulates the production of nitric oxide. Not only it helps you get through the hot, summer day easier, a piece of watermelon can work wonders for your health, too.
Nuts are rich in omega-3 fats and unsaturated fats, both of which are good for cholesterol, the joints, and the memory. Walnuts and almonds are one of the best sources of healthy fats. Only a handful of these a day can make a huge difference.
It has been scientifically shown that drinking 2-4 cups of coffee daily helps lower the risk of heart attack by 20 percent. However, note that coffee negatively affects the stomach and excess caffeine does more harm than good.