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Healthy heart foods
Healthy heart foods

10 Healthy heart foods prevent heart diseases

Healthy heart foods: Foods give us nutrient to sustain life and growth. Heart diseases are the number one killer of Americans. Although you may know that eating certain foods increases your risk of heart disease. But there are some foods that can decrease certain heart diseases, changing your diet is often difficult, for good health you might. For those who are resistant to change, the idea of changing their eating habits is a necessary condition to prevent the development of cardiovascular diseases. You just need to adjust your diet with Healthy heart foods.

Healthy heart diet is good for your heart and waist, whether you have years of the unhealthy diet or you just want to adjust your diet. Once you know which foods you can eat more and which foods are limited, you will move toward a heart-healthy diet. A healthy diet and exercising can make a huge difference.

Ms. Zumpano said, of course, that healthy diet includes Healthy heart foods such as fish, whole grains, vegetables and fruits, and dark chocolate. She recommends using this list as a guide to create meals and snacks with a focus on health. Just a few simple swaps can bring great changes to your cardiovascular health. Here are the 10 Healthy heart foods prevent heart diseases.


Salmon fish:

Eating salmon often has many benefits, including improving heart health. Salmon fish is a rich source of protein and vitamins like vitamin D and omega-3 fatty acids. According to the U.S. Department of Agriculture’s Nutrition Database, 3 ounces of salmon cooked on dry heat contain about 22 grams of protein, 7 grams of fat, and 0 grams of carbohydrate, and about 5 grams of heart-healthy, unsaturated fatty acids. Not just Salmon other fatty fishes such as sardines and trout are also best in heart-healthy foods. This is because they contain large amounts of omega-3 fatty acids and have been shown in studies to reduce arrhythmias (irregular heartbeats) and atherosclerosis (plaque accumulation in arteries) and reduce the risk of triglycerides. The American Heart Association recommends eating fish at least twice a week, preferably fatty fish. Omega-3 fatty acids can also be used as dietary supplements.

Healthy benefits of Fish

Dark chocolate:

There are several studies that show that dark chocolate may be good for your heart. Eating dark chocolate helps reduce blood pressure naturally because dark chocolate consists of 65% to 70% cocoa. A study at Houston’s Women’s University found that regardless of age or family history of hypertension, taking the highest amount of dark chocolate may significantly lower blood pressure levels. Another surprise was that they reported that chocolate consumption did not increase heart rate.

Another study from British Medical Journal found that higher intake of (polyphenols) dark chocolate was associated with a lower risk of heart metabolic disease, which is a combination of risk factors for heart disease and diabetes. This means eating dark chocolate daily can reduce non-lethal heart disease and strokes.  Dark chocolate contains cocoa flavonoids called polyphenols that may contribute to blood pressure, blood clotting, and inflammation. Unfortunately, milk chocolate and most candy bars are not successful in protecting your heart.



Many studies have tested the effect of tomato consumption on heart health and heart disease risk factors. Tomatoes are a very nutritious food source rich in antioxidants, vitamins A and C, folic acid and beta-carotene. They are also rich in lycopene, which is a bright red carotene that imparts colour to tomatoes. Lycopene is a carotenoid that helps get rid of “bad” cholesterol, keeps blood vessels open and reduces the risk of heart attack. Lycopene can also be found in other fruits and vegetables, such as watermelon and red carrots.

Tomatoes are rich in potassium which is good for the heart health. In addition, they are low in calories and low in sugar, they will not detract from already healthy diets. Tomatoes are very good for the body in many ways, as the saying “A Tomato a Day Keeps the Heart Doctor Away.”



A bowl of oatmeal in breakfast daily can save billions of dollars in medical expenses. Oatmeal contains soluble fibre that lowers cholesterol. According to the National Health Nutrition survey, the consumption of oatmeal accounts for about 20% of the total grain consumed by American adults! This percentage is almost the same as the percentage of whole grains added to all cold cereal grains.

Oats and oatmeal can provide special digestive functions, in part because they increase the viscosity of the digestive tract contents. Oatmeals in the digestive tract, absorbs cholesterol, eliminating it from the body and not being absorbed into the bloodstream, Lauren Graf said, he is a dietitian in Montefiore Medical Center’s Heart Health Program.  Also said avoiding the use of ready-to-eat oatmeal, which usually contains sugar, instead of vintage oatmeal or even instant oatmeals. Other whole grains such as bread, pasta are good for the heart as long as they still contain whole grains.


Healthy nuts:

Eating nuts as part of a healthy diet is good for the heart because they contain unsaturated fatty acids and other necessary nutrients. Healthy nuts include almonds, walnuts, pistachios, peanuts and macadamia nuts, all of these contain fibres which are good for health. They contain vitamin E, which helps reduce bad cholesterol and they also contain omega-3 fatty acids. Nuts like walnuts are rich in omega3 fatty acid.

Nuts are a great snack food because of the reliability of storing and easy to carry. Choosing nuts instead of less healthy snacks may help you stick to a heart-healthy diet. Nuts are high in calories so the limiting part is very important.  A study has shown that people who eat nuts every day are slimmer and healthy as compared to those who do not eat nuts.


Green tea:

Green tea is effective for reducing the risk of cardiovascular diseases. Studies show that light aromatic tea may lower LDL cholesterol and triglycerides, which may be associated with reduced risk of heart attack and strokes. In Asia, green tea has gained popularity but in the West, it is already popular for a long time due to significant health benefits. A study found that people who drank more than four cups of green tea per day had a 20% reduction in the risk of cardiovascular disease and strokes as compared with those who didn’t. The results of this study found that Antioxidants in green tea are responsible for lowering the mortality rates, including deaths from heart disease.

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Pomegranates show great promise for avoiding multiple pathological changes associated with cardiovascular diseases. Scientists believe pomegranates fight cardiovascular disease through several mechanisms such as Reduce oxidative stress, Supports nitric oxide synthesis, Inhibits oxidation of potentially harmful low-density lipoproteins (LDLs).

Pomegranate contains many antioxidants, including polyphenols and anthocyanins that promote the heart, and may help prevent arteriosclerosis. A study of patients with heart disease found that taking pomegranate juice daily for three months improves heart blood-flow.



Berries are bright colourful fruits, delicious and sweet having lots of health benefits. Barries are rich in antioxidants and polyphenols which helps to fight chronic heart diseases and cancer. Their health benefits are just getting more and sweeter. A study shows those who take more than three servings of blueberries and strawberries a week, had a 32% lower risk of heart attack as compared to those who ate less. Not just blueberries, but also strawberries and other berries are also beneficial.

A recent study showed that blueberries with yogurt serving in a breakfast may help reduce the risk of heart attack. Barries benefits like anthocyanins (red and blue colours), flavonoids (antioxidants) that may lower blood pressure and dilate blood vessels.


Broccoli and Spinach:

Broccoli, spinach and asparagus all contain potassium, but spinach has the highest in content. The 100 grams portion contains about 560 mg of potassium. Broccoli contains about 315 mg of potassium in 100 grams serving. The recommended potassium intake is 4,700 milligrams per day.  According to the American Heart Association, potassium plays a major role in muscle building and muscle contraction. It helps regulate blood pressure and reduce the effects of sodium in the body, which can control blood pressure levels.

When it comes to your health, you really can’t miss the vegetables. Green vegetables are super healthy foods, a delicious and healthy potassium serving tip is grilled tuna, spinach salad and a baked sweet potato.

The health benefits that spinach brings include many benefits like, improving blood sugar control in diabetics, reducing cancer risk, lowering blood pressure, improving bone health, and many more. Spinach contains high carotenoids and can act as antioxidants and release potentially harmful compounds. They are high in fibre and contain a lot of vitamins and minerals.



According to a study published by Circulation, people who eat fruits, vegetables, and fish can reduce the risk of heart disease or stroke death by 35%. Fruits contain nutrients that can lower the cholesterol and blood pressure, and helps in weight loss. That’s why make full use of every piece of fruit you eat. Another study on women found that those who consumed large amounts of flavonoids (oranges) found in oranges and grapefruits had a 19% lower risk of ischemic strokes as compared to those who didn’t.

Oranges contain vitamin C which can lower the risk of heart diseases. It helps to lower the blood pressure, control cholesterol and heart failure. Fruits like Avocado have a good reputation for providing healthy fats to the body and heart. Like olive oil, they are rich in monounsaturated fatty acids that reduce heart disease factors such as cholesterol. In order to control blood sugar or triglycerides, eat whole fruits instead of drinking fruit juices.

10 Healthy heart foods prevent heart diseases:

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