Heart disease is the leading cause of death in the world, but it doesn’t have to be. Our diet directly impacts heart health, which means that making a few changes to what you eat can save your life. If you want to stabilize your cholesterol, lower blood sugar, or help clear your arteries, you’ll want to pick up these heart-healthy foods that are often overlooked.
Learn which common foods can help unclog
your arteries and keep your heart healthy.
Chia Seeds Provide More Heart Health Than Fiber
Chia seeds have made their way into plenty of diet
fads for their high fiber. However, chia seeds also offer unsaturated fatty
acids, which the American Heart Association recommends to prevent
cardiovascular diseases. Chia seeds have more calcium and magnesium than milk,
which lowers blood sugar and blood pressure.
The Journal of Food Science and Technology reports
that the alpha-linolenic acid in chia seeds blocks out sodium and calcium
dysfunctions which cause hypertension. This acid, along with the seeds’ high
omega-3’s, regulates heart rate. The review concludes that alpha-linolenic
lowers a person’s risk of heart failure.
There’s good news for people with a
sweet tooth.
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Don’t Feel Guilty– Have A Heart-Healthy Dessert!
Although chocolate has a bad reputation, research
supports that dark chocolate and raw cocoa powder have several health benefits.
A meta-analysis in the 2018 issue of Nutrients noted that seven different
studies have reported that people who eat dark chocolate have a reduced risk of
stroke.
Research has examined 14 cohort studies and 508,705
participants, and they all conclude that higher chocolate consumption results
in reduced risk of diabetes, stroke, and cardiometabolic diseases. For the best
effect, buy dark chocolate with over 70% cocoa, or purchase the raw cocoa
powder to add to smoothies, oatmeal, and yogurt.
Are you a fan of Mediterranean food?
Well, you may want to eat more of it…
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Drop the Ranch, Break Out The Hummus
Chickpeas are a versatile legume that’s used in
hummus. Both chickpeas and hummus were reviewed in 2016 Nutrients because of
their high-density nutrients. Traditional hummus slows down carbohydrate
absorption, which regulates blood sugar. In one study, those who ate chickpeas
had 4x less glucose than people who ate white bread.
Research from 2006 indicates that those who consume
chickpeas over 20 weeks experience significantly diminishes LDL cholesterol and
total cholesterol. This process equalizes blood pressure, which reduces the
risk of cardiovascular diseases.
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It Might Be Trendy, But Avocado Toast Is Good For The Heart
Now, you have more reasons to keep up your avocado
obsession. 2018 research in the American Journal of Clinical Nutrition analyzed
how nutrients in the fruit (yes, it’s a fruit) aid the heart. People who eat
avocado receive more HDL cholesterol, which hinders cardiovascular disease.
See also: 3 Best Short-Term Health Insurance Companies
Unlike other foods on this list, avocado does not
affect LDL cholesterol or triglycerides, unhealthy compounds that can damage
the heart. But it does supply the heart with powerful antioxidants,
anti-inflammatory phytosterols, and monounsaturated fats, or “healthy fats.”
All these provide for a healthy heart, according to the Heart Foundation.
Coming up, find out which wine is the
best for heart health
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Go Ahead; Have Your Morning Cup Of Coffee
Because high caffeine intake can stimulate stress and
anxiety, many people assume that coffee harms the heart. But current research
demonstrates the opposite. A 2014 systematic review of cohort studies concluded
that moderate coffee consumption (3-5 cups a day) results in a significantly
lower risk of cardiovascular diseases.
Recently, the British Heart Foundation analyzed over
8,000 participants and proposed that even 25 cups of coffee a day won’t stiffen
arteries, as previously presumed. Coffee shrinks inflammation and stabilizes
insulin production, which can decrease the likelihood of diabetes. These
benefits can even lengthen life, according to researchers at the University of
Southampton in 2018.
This next food is a great on-the-go
snack.
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Need A Snack? Pack Some Almonds
While all nuts can promote heart health, almonds have
received particular attention in a 2018 Nutrients review. Through 18 controlled
trials, researchers have demonstrated that eating almonds erases much of our
LDL cholesterol, a well-known risk factor of heart disease.
The Indian Heart Association observes that almonds
increase HDL cholesterol, which actually works against cardiovascular disease.
One study found that people who have coronary artery disease benefited from
higher HDL-C and lower LDL-C, and almonds support both.
There’s good news coming up for people
who have a sweet tooth.
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An Apple A Day… Do I Even Need To Say It?
Although plenty of people discuss the benefits of
apples, few understand how they impact the heart. Authors in 2015 Nutrients
explain that apple’s components, including healthy polyphenols, skip through
the small intestine and enter the large intestine relatively intact. The large
intestine breaks down these compounds into microbial’s that assist heart
health.
Not only does this process contribute more fiber, but
it also cleans out the gut and harmful bacteria, which can develop into
diabetes and heart disease. Similar to red wine and cocoa, apples clear out
perilous LDL cholesterol.
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Grab Your Glass! Red Wine Is Healthy (In Moderation)
In 2006, researchers from the Experimental & Clinical
Cardiology journal studied the effects of wine and resveratrol on heart
disease. Wine drinkers have higher lipoprotein (HDL) levels, which protect the
heart and arteries.
Red wine also increases NO production. NO, or
endothelial nitric oxide synthase, dwindles during the early stages of
diabetes, hypertension, and heart failure. The polyphenols in red wine tell the
body to produce more NO, which not only guards the heart but also increases
oxygen production and metabolism.
Read on to find out the specific fish
that doctors recommend for a healthy heart.
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Garlic Repels More Than Just Vampires
You’ve probably seen garlic mentioned in several other
health articles. In 2014, researchers from the Avicenna Journal of
Phytomedicine reviewed all studies on garlic health benefits. They concluded
that eating garlic consistently lowers blood glucose level, which keeps the
heart healthy.
According to several studies in the ’80s and ’90s,
garlic also fights off bacteria and viruses, such as Salmonella, E. coli, and
influenza A and B. Its ability to clear out toxicity even cleans out the liver
(1993 study) and enhances antioxidant production (2012 study). Not that you
needed an excuse to add more garlic to a meal.
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Enjoy Cranberries Even When It’s Not Thanksgiving
This Thanksgiving favorite can be enjoyed all year
round for improved heart health. In 2011, scientists from the Boston and Tufts
Universities reported that drinking cranberry juice relieves arterial
stiffness, specifically around the aorta, the body’s largest artery.
Cranberries enhance blood lipids, curtail LDL
cholesterol, and increase helpful HDL cholesterol. One study in 2000 noted that
this fruit shrinks blood pressure to the point of relieving hypertension. It
also calms inflammation and oxidative stress. Researchers do not recommend
using a powder, as the fruit loses 30-40% of nutrients that way, but do
advocate for cranberry juice.
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Dates Aren’t Just For Digestion
Dates are best known for improving the digestive
system, but they can also protect your heart. In 2009, Israeli researchers
discovered that eating dates removes fat without influencing blood glucose
levels. Unlike other dried fruits, you won’t get a blood sugar spike from
eating dates daily.
A more recent study concluded that dates have special
antioxidants which improve heart health. In the journal Food & Function,
researchers explained that dates can reduce cholesterol buildup by 28%. They
also lower oxidative stress by 33%. If you eat a few dates, you’ll nourish your
gut and guard your heart.
What’s the deal with kale in new diet
fads? Well… a lot, evidently.
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Kale Helps Both Heart And Mind
Kale has spiked in popularity for being a high-fiber
hearty member of the cabbage family. A 2018 study in the journal Nutrients
found that consuming 5-6 of leafy green vegetables such as kale abated the risk
of cardiovascular disease.
That same year, another study in Neurology supports
that kale intake prevents cognitive decline, especially in seniors. Even eating
as little as 1.3 servings per day will keep your mind and memory sharp for five
years, according to the study. One serving of kale is only one cup, but it can
make a big difference.
This next one is a great source of
antioxidants.
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Combine Peanut Butter With Other Foods For Variety
Indulge in some peanut butter while protecting your
heart? That sounds like a win-win. Although peanut butter might sound like a
food that would be off the list, it’s different than some other high-fat foods
that can lead to high cholesterol.
Peanut butter is high in protein, omega-3 fats, fiber,
antioxidants, vitamins and minerals, according to the American Heart
Association. It can also be used in a variety of snacks, so mix it up with
other heart-healthy foods as you please.
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Prep Some Lentils, Lose Weight, And Help Your Heart
In 2017, the International Journal of Molecular
Sciences published a study examining lentils’ effect on health. Of all legumes,
lentils have the highest level of polyphenols, which are compounds that guard
against harmful bacteria, fungi, inflammation, and viruses.
Because of their high protein, fiber, and flavonoid
count, lentils make you feel fuller for longer. When you feel fuller, you eat
less, which combats obesity. The polyphenols also stabilize blood pressure,
which can avert hypertension and coronary artery diseases.
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Turmeric’s Unique Compounds Prevent Heart Disease
Turmeric is the bright yellow spice in curry powders.
Its color comes from the polyphenol curcumin, and researchers have proposed
that this compound inhibits heart disease. As an antioxidant, curcumin guards
the heart against toxicities such as LDL cholesterol.
The National Center for Complementary and Integrative
Health conducted a study that observed patients of bypass surgery having fewer
heart attacks after consuming turmeric. Although high doses can give people an
upset stomach, this spice generally counters nausea and blocks potential heart
complications.
If you can bring yourself to eat this
next food, your heart could benefit from it!
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Asparagus Is Tasty And Healthy
Asparagus is packed full of folate, which helps to
prevent the build-up of the amino acid homocysteine from building up in the
body. High levels of homocysteine have been linked to an increase in
potentially fatal heart conditions including coronary artery disease and
stroke.
Luckily, asparagus works in just about any dish, as it
can be eaten alone as a side if need be. Also, if you don’t like the taste,
there are plenty of recipes that can make asparagus taste delicious.
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Cook More Fish, Especially Sardines
Even for fish lovers, sardines are an acquired taste.
Although a 2013 review proclaims that any fish will lower the risk of
cardiovascular disease due to their omega-3’s, sardines have received special
attention. Research in 2016 informed that patients with type 2 diabetes who
regularly ate sardines experienced more balanced blood sugar levels.
Sardines have one of the highest omega-3 counts of any
fish, which assuages inflammation and wards off harmful triglycerides.
Scientists believe that these factors can halt the risk of heart failure over
time.
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Spinach Keeps Your Heart In Rhythm
In order to have a strong and healthily rhythmic
heart, one of the most important things to consume is magnesium. Considering
all of the other health benefits that spinach has, it’s no surprise that the
leafy green is one of the best sources of dietary magnesium.
This keeps the heart healthy and regulated, so Popeye
definitely got something right! You can also add spinach into almost every meal
and even mask the taste of it if you really don’t like it. It’s an incredible
vegetable.
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Beets Will Help You Exercise Healthier
In 2016, a study JACC: Heart Failure examined patients
of heart failure and their reaction to beets. When your heart weakens, it can’t
pump enough blood throughout the body, which makes it harder to exercise.
Fortunately, beets are rich in nitrates, which improve blood flow.
After just one week of eating beetroots, the
participants’ exercise endurance raised by 20%. Not only can beets improve
blood flow to nourish the heart, but they can also assist in workouts, making
your diet much more effective.
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Oranges Provide Potassium That You Might Not Be Getting Otherwise
Oranges not only add a tasty addition to any lunch,
but research supports their positive effects on the heart. The American Heart
Association proposes that citrus fruits like oranges lower the risk of ischemic
stroke by 19%.
Dr. Mark Houston, clinical professor at Vanderbilt
Medical School, asserts that higher potassium intake diminishes the risk of heart
disease by 49%. Unfortunately, fewer than 2% of Americans meet their daily
potassium content. Oranges provide plenty of potassium, and 130% of your daily
vitamin C needs– these nutrients lower blood pressure and combat skin damage
such as wrinkles.
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Walnuts Can Be Very Beneficial
Different kinds of nuts have different health
properties, however, walnuts are great for your heart. Just eating a handful a
day can help to protect against the inflammation of your hearts arteries and
can even lower your cholesterol.
On top of that, walnuts also contain omega-3s,
monounsaturated fats, plant sterols, and fiber. Walnuts can also be used to
replace unhealthy fats such as those found in a lot of junk food. Keep in mind
there are more ways to eat walnuts than just in their original form! Walnut
Turkish Delights are a delicious way to work walnuts into your diet.
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The More Carrots You Chomp, The Better Your Heart
These fun orange snack foods can protect the
cardiovascular system if you don’t dip them in too much ranch. A 2011 study in
Nutrients emphasized that drinking carrot juice optimizies the body’s
antioxidant levels and decreases lipid peroxidation, a process that harms
cells.
Earlier research from 2008 suggests that the more
carrots you eat, the less likely you’ll encounter a heart attack. If you don’t
want carrots everyday, you can substitute carrots with other yellow-orange
foods such as pumpkins and sweet potatoes, which also support the heart.
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Pick Off Some Pomegranates
Pomegranate seeds contain a significant source of
antioxidants, which the 2013 Rambam Maimonides Medical Journal reinforces as a
promoter of heart health. Antioxidants restrict oxidative stress, which over
time can result in cardiovascular disease and diabetes. Pomegranate’s
antioxidants also break down harmful cholesterol.
Eating this fruit frequently can attenuate heart
diseases. In one study, pomegranate juice alleviated arterial stiffness in
patients with high cardiovascular risk. Another study observed that
pomegranates decreased pressure in the arteries, even after eating a high-fat
meal.
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Black Beans Are Great For Controlling Blood Pressure
Black beans are great for your heart because they are
packed with beneficial nutrients. Some of them, including folate, antioxidants,
and magnesium are especially beneficial because they can help to lower blood
pressure, which is key when it comes to heart health.
Furthermore, the fiber that they contain helps to keep
cholesterol and blood sugar levels regulated. The other great thing about this
type of bean is that they’re tasty and are a key ingredient in plenty of
dishes.
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Salmon Is A Super Food
Many foods that are great for heart health commonly
contain omega-3s. Although Omega-3s are fats, they are the healthy kind that
help to prevent any heart rhythm disorders and can aid in combating low blood
pressure. On top of that, they also have the ability to lower triglycerides and
decrease inflammation.
According to the American Heart Association, two
servings of salmon a week is the recommended amount for an individual. Another
benefit is that salmon is an easy fish to cook. You can bake it on foil in the
oven along with any other veggies needed for the meal.
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A Blueberry A Day Keeps Heart Disease Away
While blueberries don’t impact insulin or blood
pressure, they do provide the “good” type of cholesterol, HDL. A six-month-long
study published in the American Journal of Clinical Nutrition concluded that diets
higher in blueberries relax muscle cells and improves blood flow.
The authors propose that eating one cup of blueberries
a day can lessen the risk of heart disease by 13%. Just three cups a week can
make a difference in your blood health, arterial stiffness, and risk for type 2
diabetes.
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Don’t Forget About Tuna!
Much like salmon, tuna is another fish that has no
shortage of omega-3s, specifically Albacore or white tuna, which has more than
other varieties of the fish. One great and easy recipe is to grill a steak of
tuna with some lemon and dill — you will not be disappointed.
However, if you are going to buy canned tuna (there’s
nothing wrong with that) just make sure that the tuna is packed in water and
not oil. Too much oil is never good for your heart.
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Olive Oil Can Be Beneficial
Although oil isn’t always the best for your heart,
olive oil in moderation has some noticeable benefits. It’s a healthy kind of
fat made by mashing olives and has very important antioxidants. They can help
protect your blood vessels, and substituting it for other saturated fats, like
butter, can help lower cholesterol levels.
Olive oil is also extremely versatile and can be used
to cook with, as a salad dressing, on vegetables… just about anything. For
increased flavor, it’s best to purchase olive oil cold-pressed and use it
within six months.
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Edamame Is Small But Mighty
While many people might eat these for a light
appetizer before a meal at an Asian restaurant, edamame actually has loads of
health benefits. They’re soybeans, and soy protein has the ability to lower
your cholesterol levels.
One cup of these little green beans also packs the
punch of eight grams of heart-healthy fiber. In order to get that amount from
wheat bread you would need to eat around four slices, and that’s pretty
unhealthy at that point!
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Tofu Has The Protein You Need
Another food item that’s packed with soy protein is
tofu. It’s also full of healthy minerals, fibers, and polyunsaturated fats.
This is a go-to for many vegetarians who need protein, but it’s a great option
for anyone! Luckily, there are also countless ways to prepare it, and it
absorbs flavors incredibly well.
Sometimes you can even fool someone to eating tofu
without them knowing. There are a lot of great tofu soup recipes out there,
with one of the most popular being miso soup.
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Swiss Chard Has A Plethora Of Healthy Components
Rich in potassium and magnesium, Swiss chart is easily
recognizable by its sizable dark green leaves and colorful stalk. The minerals
in contains can also help to control blood pressure. It also has lots of
heart-healthy fiber, vitamin A, and lutein and zeaxanthin, which are
antioxidants.
Another cool thing about Swiss chard is that there are
so many different ways to prepare it. Even though it may look like an
intimidating vegetable, it’s not hard to cook and is delicious.
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Barley Can Be A Substitute For Rice
Barley is an excellent substitution for rice. It’s a
whole grain and the fiber inside can lower cholesterol levels, as well as lower
blood sugar levels. The trick with barley is knowing the difference between
hulled or whole grain barley and pearl barley.
Whole grain barley is the healthiest and while pearl
barley isn’t bad for you, most of the heart-healthy fiber has been removed.
Barley goes great in soups and stews as well!
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Oatmeal Is A Great Way To Start Your Day
Oatmeal has countless health benefits, and it’s also a
great morning meal that will keep you full for hours, spreading out time
between meals and limiting snacking. It also helps maintain blood sugar levels,
making it an extra helpful food for people with diabetes.
Oatmeal is also beneficial for your heart by lowering
bad cholesterol levels. The best kind of oats to use is either steel-cut or
slow-cooked. You can also replace flour with oats in various baked goods if
you’re not into eating oatmeal.
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Flaxseed Can Be Used In A Variety Of Ways
Regarded by some as one of the most powerful plant
foods on the planet, flaxseed has been proven to reduce the risk of heart
disease, cancer, stroke, and even diabetes. It is full of omega-3s, fiber, and
lignans.
Lignans contain both plant estrogen and antioxidants,
with flaxseed having 75 to 800 times more lignans other than other plants. For
the best results, grind flaxseed and add to just about anything. Many people
like to put them in smoothies or baked goods.
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Grilled Or Raw, Eggplants Save Your Blood Flow
Eggplants have long been suggested as a healthy
vegetable, but scientists didn’t observe its impact on the heart until
recently. In 2011, Food & Function published the first study on eggplants
and cardioprotection. The researchers discovered that animals who ate the
vegetables had a better ventricular function or healthy blood pumping.
Eggplants also lessen the chance of issues with
apoptosis, the end-stage of the heart that signals heart failure. According to
the study, both grilled and raw eggplants prevent heart attacks in the same
way.
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All Forms Of Cherries Are Great
Whether they’re sweet cherries, sour cherries, dried
cherries, or even cherry juice, all are good for your health. They are all full
of an antioxidant known as anthocyanins which can help protect blood vessels.
A pro tip is that you don’t like eating cherries raw
and dealing with the pit, you can use dried cherries. Some good ideas for using
dried cherries is baking them into pastries and bread or sprinkling them on
just about anything you want.
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Tomatoes Can Reduce The Risk Of Heart Disease
Common in many dishes, tomatoes are full of lycopene,
a natural plant pigment that has antioxidant properties. These antioxidants can
help prevent heart disease by preventing oxidative damage and inflammation.
In a summary of 25 studies, it was clear that
consistently eating foods that were rich in lycopene was correlated with less
risk of heart disease and stroke. Luckily, tomatoes are cheap, accessible, and
common in plenty of meals. So, they shouldn’t be hard to add to any diet.
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Raspberries Are A Great Snack
Raspberries are full of polyphenols, a type of
antioxidant that helps fix the damage that causes free radicals in your body.
They also contain fiber and vitamin C, two things that have been associated
with lowering the risk of a stroke.
They’re sweet, tasty, and very easy to eat. A lot of
people will realize they ate a whole package of them before it’s too late. All
kinds of berries are good for your heart and are a good source of protein.
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Skip The Red Wine With Some Red Grapes!
Red grapes contain resveratrol, which helps to keep
the platelets in your blood from sticking together. This is the reason why red
wine (in moderation) have some heart-healthy advantages over other alcohols.
However, health experts recommend that you don’t start
drinking wine for this reason, as drinking alcohol has adverse health effects.
One way to avoid drinking wine is to just eat red grapes instead. This way you
can ingest resveratrol straight from the source!
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Green Tea Is A Very Healthy Drink
In a 2011 review, researchers concluded that drinking
green tea helps to reduce cholesterol (high cholesterol has been associated
with heart disease and stroke). However, the review was not specific how much
green tea someone would have to drink to achieve the heart benefits of the
drink.
It was also later discovered that drinking green tea
could help those who are suffering from high blood pressure, another issue that
is harmful to the heart.
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Liver Is The Healthiest Of All Organ Meats
Although it may not sound appealing to everyone, if
prepared properly, liver can taste just as good as many other meat products. If
you still can’t get past the fact you’re eating liver, just think of all the
health benefits!
Of all of the organ meats, it has been scientifically
proven that the liver is the most nutrient-dense. It contains a lot of folic
acid, copper, iron, zinc, and chromium, all which increase the blood’s
hemoglobin levels and therefore promote a healthy heart.
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Broccoli Is Easy To Make And Good For You
Broccoli has tons of B vitamins and folic acid, and B
vitamins are known to help relieve anxiety, depression, and stress. Relieving
stress can in turn help decrease blood pressure which is always good for the
heart.
In addition, some studies suggest that eating steamed
broccoli regularly can help prevent heart disease by lowering cholesterol
levels. Broccoli is also incredibly easy to make and can be steamed in the
microwave in a matter of minutes for a healthy part of a meal.
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Do Yourself A Favor And Crack Open A Pistachio (Or Two)
It might take a little time to get them open, and they
tend to be expensive, but studies indicate that it’s a good idea to snack on
pistachios. For starters, they’re a terrific source of protein, fiber, and
antioxidants.
Additionally, research has shown that these tree nuts
may help to lower blood pressure and bring down levels of “bad” cholesterol in
the blood, lowering cardiovascular risk. When eaten in moderation, pistachios
make a great snack.
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Bananas Have Very Little Fat, Cholesterol, Or Sodium
Bananas are certainly one of the most convenient
health foods out there, and they’re a really good source of vitamins C and B6.
But bananas earned their spot as a powerhouse food because they’re loaded with
potassium – 320-400 mg, or about 10% of your daily potassium needs.
Potassium is important for heart health because it
helps to regulate blood pressure and fluid balance, which can reduce the risk
of cardiac arrest.
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Bell Peppers Add Color And Flavor
Colorful, tasty, and good for your heart, bell peppers
are loaded with helpful antioxidants that help prevent cancer, diabetes,
Alzheimer’s, and can slow the development of cardiovascular diseases. Peppers
also contain potassium, an essential mineral that may improve heart health.
Red bell peppers are full of lycopene, which is not
found in green peppers. Lycopene has been shown to reduce free-radical damage,
lower “bad” LDL cholesterol levels, and increase “good” HDL cholesterol.
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Spice Up Your Meals With A Dash Of Cayenne Pepper
Many people use cayenne pepper as a spice, but you can
also take it in capsule form. Health Care Imaging reports that cayenne pepper
is “used for conditions of the heart and blood vessels — including to improve
poor circulation, reverse excessive blood clotting, lower high cholesterol and
prevent heart disease.”
Capsaicin is the active ingredient in cayenne peppers
that gives them their medicinal properties. It’s been known to have
pain-relieving properties as well. The more capsaicin in a pepper, the hotter
the taste.
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Don’t Overlook Blackberries
Other types of berries might be more popular, but
don’t overlook blackberries! They have some of the highest levels of
antioxidants and fiber of all the berries. They also contain vitamin C, iron,
calcium, and vitamin A.
These tiny, tasty fruits are low in calories, but
their vitamins can help heart health by reducing oxidative stress and lowering
blood pressure and cholesterol. Try sprinkling some on your cereal in the
morning.
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Papaya Is Full Of Antioxidants
Papaya is yet another food that can help protect your
heart. That’s because it’s high in lycopene and Vitamin C, both of which can
help prevent heart disease. Additionally, the antioxidants in papaya can
increase the effects of HDL cholesterol, the “good” type.
And there’s more! According to Healthline, “studies
note that fermented papaya can reduce oxidative stress in older adults and
people with prediabetes, mild hypothyroidism and liver disease.”
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Herring Has More Omega-3 Fatty Acids Than Tuna Or Salmon
According to the Mayo Clinic, eating at least two
servings of fish a week can help lower the risk of heart disease. That’s
because the omega-3 fatty acids and other nutrients found in some types of fish
can lower blood pressure and reduce clotting, thereby decreasing the risk of
strokes and heart failure.
Fatty fish are the best because they contain the most
Omega-3 fatty acids. The American Heart Association reports that herring has
more omega-3 fatty acids than tuna or salmon.
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In Moderation, Eggs Can Be Beneficial To The Heart
Eggs have gone through scrutiny by health experts for
many years. They’re a source of cholesterol, but in moderation can provide some
benefits. According to the American Heart Association, “researchers studied
nearly half a million Chinese adults over nine years and found up to one egg
per day led to a lower risk of heart disease and stroke.”
The key here is that people should know their risk
factors and pay close attention to the amount of cholesterol in their diet.
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Lean Beef Can Help Lower Stress
Although many experts have cautioned against red meat
for years, it turns out that it might not be as unhealthy as though. In fact,
the National Library of Medicine reports that “lean red meat, trimmed of
visible fat, which is consumed in a diet low in saturated fat does not increase
cardiovascular risk factors.”
Red meat is a good source of protein, zinc, iron, and
B vitamins, which have been found in some studies to help lower stress (which
is good for the heart!). Look for cuts marked “loin” or “round” and limit your intake
to 4 to 6 ounces.
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