10
&
February 2016 | Read this issue and more at www.healthandwellnessmagazine.net |
15 Superfoods for
Your Heart
Make good choices to live a
healthy life
By Harleena Singh, Staff Writer
Heart disease is still the
No. 1 killer of
Americans, even though deaths rates
due to this disease have dropped in
recent years. Many foods can help
you keep your heart healthy. While
some keep your cholesterol in line,
others help lower your blood pressure. Here are 15 superfoods recommended for your heart:
1. Salmon. According to the
American Heart Association, you
should eat fatty fish such as mackerel and sardines at least twice a
week. Salmon is the foremost choice
because it is rich in omega-3 fatty
acids, which help reduce your triglycerides. Salmon also has an anti-clotting effect that keeps blood flowing.
2. Legumes. Lentils, beans and
chickpeas are excellent sources of
protein and a great source of soluble
fiber that reduces your bad LDL
cholesterol. If you buy canned beans,
rinse them before eating to wash off
any added salt, as sodium can raise
your blood pressure.
3. Nuts. Walnuts, almonds, pistachios and peanuts contain good fiber
for your heart. They also contain vitamin E, which lowers bad cholesterol.
Walnuts are high in omega-3 fatty
acids. Consuming five ounces of nuts
each week may reduce your risk of
heart disease by half.
4. Soy. Products made from soy,
such as soy milk and tofu, are good
sources of protein. They contain high
levels of fiber, vitamins, minerals and
polyunsaturated fats. Soy may lower
blood pressure in people who eat a
diet high in refined carbohydrates.
5. Citrus Fruits. Fruits such as
grapefruit and oranges contain high
amounts of flavonoids that help lower
the risk of ischemic stroke. They are
also high in vitamin C, which helps
lower the risk of heart disease.
6. Dark Chocolate. Cacao, the plant
from which chocolate is made, is rich
in flavanols, which can prevent blood
clots and inflammation and lower
your blood pressure. They also act
as antioxidants and prevent bad cholesterol from sticking to your artery
walls. However, most candy bars and
milk chocolate don’t make the grade
when it comes to protecting your
heart.
7. Oatmeal. It’s high in soluble
fiber called beta-glucan, which
reduces cholesterol. Avoid instant
oatmeal, which often contains sugar,
and instead choose quick-cooking
oats. One and a half cups of cooked
oatmeal gives you the daily requirement of beta-glucan to lower your
cholesterol.
8. Raspberries. These, along with
blueberries and other such berries,
are loaded with antioxidants that mop
up damage called polyphenols that
cause free radicals in the body. They
also deliver fiber and vitamin C that
reduce the risk of stroke.
9. Olive Oil. It’s a great choice
when you need to restrict saturated
the fats found in butter, whole milk
and meat. Other healthy options
include canola oil and safflower oil.
10. Red Grapes. Red grapes and
red wine contain resveratrol, which
helps keep blood platelets from
sticking together. Small amounts of
any other alcohol also reduce heart
disease risk. However, one glass of
Like us
@healthykentucky
red wine a day for women and two
for men may have some heart-healthy
advantages over other kinds of alcohol.
11. Avocados. These soft, tasty
fruits have an anti-inflammatory
effect, which prevents hardening
of the artery walls. Avocados get
their creamy texture from monounsaturated fats, which help reduce bad
cholesterol. They can be eaten as is or
blended into guacamole.
12. Fat-Free Milk or Yogurt. Most
dairy products, fruits and vegetables
are high in potassium, which helps
reduce blood pressure. Choosing lowfat dairy products helps you avoid
saturated fat, which can raise your
cholesterol.
13. Green Tea. It contains the
antioxidants known as catechins.
In a recent study, it was found that
those who drank four or more cups
of green tea daily reduced their risk of
cardiovascular disease and stroke by
20 percent, compared to those who
seldom drank it.
14. Flax seeds. Flax seeds and chia
seeds are high in omega-3 fatty acids.
They have a high fiber content, and
there are various ways to enjoy them.
You can grind them up and use them
with other heart-healthy foods, such
as oatmeal or berries, or blend them
with milk or soy milk to create a
smoothie.
15. Pomegranates. They contain
numerous antioxidants, including
anthocyanins and polyphenols that
prevent hardening of the arteries.
One study found a daily dose of
pomegranate juice showed improvements in blood flow to the heart.
Apples are another good option; they
also contain many health-promoting
compounds.
Heart disease affects more than
one in every three adults in the
United States. But making good
food choices can help you achieve a
healthy lifestyle.
About the Author
Harleena Singh is a professional freelance writer and blogger who has a keen
interest in health and wellness. She can
be approached through her blog and
Web site, http://www.harleenasingh.
com. Connect with her on Twitter,
Facebook and Google+.
Making good food choices can help
you achieve a healthy lifestyle.