While deaths from heart disease have declined in recent years, it remains the leading cause of death of Americans. However, the good news is that there is a considerable amount of research studies showing ways to prevent heart disease. Eating clean and exercising regularly are the best ways to keep your heart healthy.
Read below to find out the Top 10 heart healthy foods you should eat:
Salmon along with other fatty fish are good for the heart, due to its content of omega-3. The omega-3 fatty acids help reduce the risk of arteriosclerosis, arterial plaque buildup and arrhythmia, irregular heartbeat is. The American Heart Association insists on eating fish at least twice a week.
Research studies have shown yogurt can provide protection against gum disease. If left unchecked, the gum disease increases the chances of heart disease.
Oats contain high amounts of soluble fiber, which can help lower cholesterol levels. It serves as a sponge in the digestive tract and absorbs cholesterol, and to eliminate and prevent it from being absorbed by the body. Avoid instant oatmeal, as often comprises sugar. Stick with the old-fashioned oats or quick cooking.
Regular consumption of beans also helps keep the heart healthy. According to a research study printed in the Journal of Nutrition, eating half a cup of cooked pinto beans on a daily basis can help lower cholesterol levels. Beans contain soluble fiber, which binds to cholesterol and removes it from the body. Beans also contain flavonoids, which are present in chocolate, wine and berries, which offers protective heart benefits.
blueberries, along with other berries, help improve heart health. According to a study on women in the age range between 25 and 42 years, those who ate more than 3 servings of strawberries and blueberries on a weekly basis were 32 percent lower risk of a heart attack which They consumed fewer servings.
nuts are full of minerals, vitamins and heart-healthy fats. Research studies show that people who eat nuts such as almonds, walnuts, pecans, hazelnuts and pine nuts, two or four days a week experienced a lower incidence of heart disease who eat less often.
Several research studies have shown that black chocolate keeps your heart healthy. According to a research study conducted in 2012, the daily consumption of black chocolate can reduce the risk of strokes and heart attacks. The black chocolate comprises flavonoids, known as polyphenols, which can help in clotting, inflammation, and blood pressure.
Tomatoes are full of fiber, potassium and vitamins A and C. Tomatoes they are also a good source of lycopene, which works together with other minerals and vitamins to aid in disease prevention. Research studies suggest that the combination of nutrients in tomatoes can help in preventing cardiovascular disease.
According to a study by the Women’s Health Iowa, apples are associated with a lower risk of death from cardiovascular disease and coronary heart disease. Researchers say the antioxidant flavonoids in apples play an important role in preventing the oxidation of bad cholesterol, which eventually builds up inside the arteries. The flavonoids present in apples include quercetin, kaempferol, epigallocatechin, epicatechin.
Recent studies have shown that women who consume large amounts of flavonoids in oranges are 19 percent lower risk of ischemic stroke than women who do not get enough of these chemicals. Citrus fruits are also loaded with vitamin C, which has been associated with a lower risk of heart disease.