Whether you are in your 30s or in your 60s, your heart is what keeps you going. That is why you must keep taking care of it always. Numerous people all around the world die as a result of a heart attack or a stroke. That’s why you need to pay more attention to your cardiovascular health more than you are giving it now.
The good news is that in about 80 percent of the cases, heart attacks and strokes can be prevented by following a healthy diet and making the right choice of lifestyle factors. Medical experts and nutritionists recommend eating specific types of food that can take care of the heart and reduce the risk of heart attacks and strokes.
1. Kale
Kale helps with cholesterol because it is rich in lutein and also provides a good amount of fiber. Researchers suggest that just one 100-grams serving of kale will provide you with over 18,000 micrograms of lutein. According to studies, lutein has been shown to help reduce levels of LDL (bad) cholesterol and prevents cholesterol from building up in the body. Therefore, this is one more reason to start getting more kale into your system.
2. Oatmeal
Oatmeal is recognized by the American Heart Association for its cholesterol-reducing properties. Oatmeal contains fiber, which has been described as acting like a sponge, helping to soak up excess cholesterol and carry it out of the system before it can be absorbed into the bloodstream and do damage to arteries. You should opt for organic oats, which will help you lower the amount of chemicals and GMOs you are ingesting when you eat your oatmeal. Also, opt for plaint instead of flavored oatmeal, to make sure you are getting just the oats and no added sugars of artificial colors and flavors.
3. Apples
Apples are extremely healthy fruits that you should eat each day. Apples are filled with polyphenols, fiber, vitamins, and minerals that support the body in a number of ways. Polyphenols are powerful antioxidants and the special fiber (pectin) apples contain help to clear out cholesterol from the body. If you are planning to increase your apple intake, choose organic apples. Conventionally grown apples contain polyphenols and fiber, but they are also overshadowed by a large number of pesticides and herbicides during the growing season.
4. Garlic
Garlic is probably one of the best cholesterol-lowering foods. What does the trick is a compound called allicin, which is believed to have a multitude of therapeutic effects. In recent years, research confirmed its powerful medicinal properties and discovered that garlic can even help improve cardiovascular health. In one study, taking garlic extract in doses of 600 to 1,500 milligrams daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure. Make sure to eat garlic raw, or crush it and let it sit for a few minutes before eating. This will allow the formation of allicin, maximizing its potential health benefits.
5. Dark chocolate
If you’re a fan of dark chocolate, then this is really good news for you. Eating a couple of pieces a day can reduce the risk of heart attack and stroke. Also, it prevents blood platelets from sticking to the walls of blood vessels. Dark chocolate contains procyanidins, which have been shown to help decrease cholesterol levels. However, make sure to purchase the purest dark chocolate you can find. The higher the percentage, the more actual chocolate it will contain, and the more procyanidins you will get. Also, avoid milk chocolate as it doesn’t contain the antioxidants found in dark chocolate, and has added milk and sugar.
6. Spinach
Like kale, spinach contains lutein, which gives it its cholesterol-reducing effect. This leafy green is also known for its high vitamin and mineral content, making it a great choice for a healthy diet and to aid in weight loss if necessary. If you are worried about your cholesterol, it is important to keep fit and lose extra weight to decrease the chance of a heart attack and other diseases linked to being overweight. Just 100 grams of spinach provides you with over 11,000 milligrams of lutein, 558 milligrams of potassium, as well as magnesium, iron, vitamin A, and vitamin C.
7. Avocados
Avocados are loaded with healthy fats that unclog arteries naturally. Most of the healthy fats in avocados are made up of oleic acid, which has a direct effect on cholesterol levels. This is what helps increase HDL (good) cholesterol while lowering total cholesterol numbers. Avocados also contain potassium, which is known to reduce blood pressure, as well as vitamin E, which may prevent cholesterol oxidation. Experts recommend replacing creams, butter, mayonnaise, and salad dressing in your food with just one food – the avocado. According to one study published in the U.S. National Institutes of Health, daily consumption of avocado can reduce bad cholesterol by 11 to 22 percent. Avocado also contains lots of protein, fiber, and vitamins that benefit the heart.
8. Green tea
Today, green tea is consistently praised for its antioxidant content and anti-cancer benefits. But, green tea is also good for your cholesterol levels. It is the flavonoids in green tea that are responsible for most of the benefits it displays, and a specific flavonoid known as catechins is what helps with cholesterol. One of the most popular catechin is epigallocatechin gallate (EGCG), which prevents the absorption of cholesterol during digestion. To improve your blood lipid levels and help decrease arterial blockage, enjoy a cup or two of green tea every day, Green tea also stimulates the work of your metabolism, which can help you lose weight, further supporting your cardiovascular health.
9. Blueberries
Blueberries are loaded with antioxidants, fiber, and contain a special compound called pterostilbene which has been shown to help the body metabolize cholesterol, reducing LDL (bad) cholesterol as well as triglycerides. They also contain antioxidants such as anthocyanins, which protect against the oxidative stress and inflammation that lead to the development of cardiovascular diseases. However, make sure to purchase organic blueberries to make sure you’re getting the benefits of all of their antioxidants without ingesting herbicides and pesticides.
10. Tomatoes
According to studies, consuming tomatoes regularly will help you reduce your risk of clogged arteries by half. This is because tomatoes are loaded with plant-based carotenoids, and most notably lycopene; which decreases the amount of cholesterol in the blood and prevents the oxidation of LDL cholesterol. Just 100 grams of tomatoes contain about 3,000 micrograms of lycopene. Cooking your tomatoes helps to unlock even more lycopene, but that should not stop you from consuming fresh tomatoes as well. Also, purchasing organically grown tomatoes is highly recommended.
11. Flax seeds
Flax seeds are a great addition to your diet since they will help you get more fiber as well as omega 3 fatty acids, which will help you bring down your cholesterol levels. Flaxseeds will help you feel fuller during and after your meal, and they provide additional benefits in the form of stress reduction, a healthier liver, and much more. Moreover, flax seeds may help keep blood pressure and cholesterol levels under control. According to one study performed on people with high blood pressure, consuming 30 grams of flax seeds every day for half a year reduced systolic blood pressure by an average of 10 mmHg and reduced diastolic blood pressure by 7 mmHg.
12. Beans
Beans are one of the best cholesterol-reducing foods, thanks to their fiber content. They are beneficial for diabetic patients because they help keep blood sugar levels stable, but they can also be used by those looking to reduce their cholesterol in an attempt to prevent a heart attack or stroke. They also help to reduce blood pressure. Because of the combination of protein and fiber, beans will also help you feel full long after your meal. Just 100 grams of black beans contain 16 grams of fiber, which is about 64 percent of your daily needs. It also contains 42 percent of your magnesium and 27 percent of the iron you need each day.
13. Salmon
Salmon is loaded with protein, omega 3 fatty acids, and healthy fats, which help your body in a number of ways. Many medical experts and nutritionists recommend consuming salmon at least two times per week or daily supplementation with fish oil to get omega 3 levels up. Besides helping to reduce cholesterol, omega 3 fatty acids are also helpful for proper brain function and have been associated with providing plenty of healthy heart benefits. Make sure to chose wild-caught salmon over farm raised. You will receive the same amount of omega 3 fatty acids per serving, but you will be avoiding the toxic chemicals put into farmed fish food pellets. Just 100 grams of salmon contains about 2,6 grams of omega 3 fatty acids, which provides enough omega 3s for the day.
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