Best foods for heart health

Best foods for heart health

  • Heart disease remains at the top of the list of America’s most serious health problems. It is the leading cause of death in the United States. According to Johns Hopkins School of Medicine, “Approximately 82 million people in this country suffer from some form of cardiovascular disease, causing about 2,200 deaths a day, averaging one death every 39 seconds.” We must to do our part in preventing this deadly disease.
  • With this in mind, here are ten foods that can help keep you just do that.
  • 1. Organic spinach:
  •  Spinach in the ultimate super food, and is widely recognized as one of the most nutritious foods in the world. It is good for your heart. Spinach is packed with vitamin C and beta-carotene, which both help lower LDL cholesterol (the bad kind). Rich in folate, spinach also helps break down harmful substances like homocysteine that contribute to heart disease.
  • 2. Wild Alaskan salmon:
  •  Mackerel, sardines, tuna, and trout are all great fish for the heart, but a favorite is wild Alaskan salmon. Salmon remains one of the best sources of omega-3 fatty acids. Omega-3s have antioxidant effects and help reduce the risk of heart disease. Omega-3s also help lower blood pressure.
  • 3. Healthy oils:
  • Oils as we know should be used in moderation, but there are certain oils that actually can help prevent heart disease. Using unsaturated oils when cooking can help reduce high fat levels in your blood that contribute to heart disease. Olive oilcoconut oil and flaxseed oil are all high in omega-3s which help reduce the risk of heart disease.
  • 4. Organic berries:
  •  What are your favorite berries? Blueberries, cranberries, strawberries? They are good for your heart. Berries contain antioxidants called anthocyanins, which are the compounds that give berries their red, blue, or purple colors. These anthocyanins help regulate the antioxidant and anti-inflammatory systems in our bodies.
  • 5. Cayenne Pepper:
  • Cayenne pepper is a hot chili pepper used to flavour dishes. It contains an active ingredient called capsaicin, which gives it its health effects. According to certain studies Capsaicin can lower high blood pressure and bad cholesterol.
    6. Garlic:
  • Garlic has been shown in some studies to lower blood pressure, which is another risk factor for cardiovascular disease. Garlic has also been shown to decrease LDL (bad) cholesterol. It may slow down atherosclerosis (hardening of the arteries) and lower blood pressure slightly, between 7% and 8%. Garlic also seems to be an anticoagulant, meaning it acts as a blood-thinner, which may help prevent heart attacks and strokes.
  • 7. Turmeric:
  • Turmeric gets its bright yellow pigment from an ingredient called curcumin, which is the essential part that gives turmeric its healing properties.
  • It protects the cardiovascular system by lowering triglyceride and cholesterol levels, reversing cell-membrane damage, and inhibiting inflammation and platelet aggregation.
  • 8. Organic dark chocolate:
  • Dark chocolate is fast becoming a superfood.
  •  According to a study done at University of Cambridge, “people who reported eating the most chocolate were 37 percent less likely to develop cardiovascular disease and 29 percent less likely to suffer a stroke.” Thought leaders suchas  Dr. William Sears recommend 3 squares of organic dark chocolate a day.
  • 9. Fresh organic fruits:
  •  Fresh colorful fruits are vital for heart health. Fruits like apples, bananas, cantaloupe, kiwis, peaches, pears and many more are packed with fiber, vitamins, and antioxidants that help reduce the risk of heart disease.
  • 10. Legumes:
  •  Pinto beans, black beans, kidney beans, chickpeas, and lentils are great foods for the heart. They are rich in vitamins and minerals. Eating legumes may lower cholesterol, which in turn reduces heart attack risk.
  • 11. Almonds:
  •  Almonds are excellent heart foods. Almonds are rich in vitamin E, which helps prevent LDL cholesterol from forming plaque on artery walls. Almonds are also rich in healthy fats and calcium, which are heart healthy.
  • 1. Wolf, Wildwater. “Top 10 Healthy Foods for Preventing Heart Disease.” LIVESTRONG.COM. Livestrong, 30 Apr. 2011. Web. 23 Feb. 2013.
  • 2. “Cardiovascular Disease Statistics.” Johns Hopkins Medicine, Based in Baltimore, Maryland. N.p., n.d. Web. 23 Feb. 2013.
  • 3. “Chocolate’s Heart Benefits Affirmed.” Vital Choice – Wild Seafood & Organics. Vital Choice, 06 Sept. 2011. Web. 23 Feb. 2013.




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  1. Any tips to keep your heart healthy is always welcome

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