Many foods promote strong heart health. Some foods help the body fight the development of cholesterol buildup in the arteries. Gradually reducing red meat consumption and substituting heart healthy foods will help improve overall health and lower cholesterol levels. Heart disease is the leading cause of death for men and women in America.Thus, it is crucial to make heart health a priority in life.
Nuts
Walnuts, almonds, hazelnuts, macadamia nuts and pecans have nutrients that promote good heart health and they also have omega-3 fatty acids that help the heart maintain a normal rhythm to prevent heart attacks. Eating nuts also lowers low-density lipoprotein cholesterol levels because they are rich in fiber. The L-arginine found in nuts also keeps artery walls flexible and prevents clot buildup. A small serving of nuts is a healthy snack or it can replace red meat in a meal.
Fruits & Vegetables
Oranges, orange juice, grapefruit juice, red and green peppers, kiwi, broccoli, cantaloupe, strawberries, potatoes and tomatoes contain strong levels of vitamin C. Vitamin C impedes the development of clots in arteries and veins. It also fights the development of high cholesterol or a heart attack. Eating raw fruits and vegetables helps the body absorb the most vitamin C.
Olive Oil
Olive oil is a healthy oil that lowers low-density lipoprotein levels. This works to help keep artery walls clear of cholesterol buildup that impedes blood flow to the heart. Extra virgin olive oil is the healthiest choice of oil to use in cooking or in salads.
Oatmeal
Oatmeal is a heart healthy food. It contains soluble fiber, which lowers the level of low-density lipoprotein. Other foods with strong levels of soluble fiber include prunes, apples, barley, kidney beans and pears.
Pomegranate
The juice of the pomegranate fruit is used to strengthen the health of the blood vessels and to treat heart disease, including heart attack, atherosclerosis, congestive heart failure and levels of cholesterol that are not healthy. Regular intake of pomegranate juice maintains blood flow and impedes cholesterol buildup in the carotid arteries in the neck. Research is still ongoing to test the effectiveness of pomegranate juice for keeping arteries clear and improving overall heart health.
Fish
Fish that contain omega-3 oil are beneficial to heart health and help keep arteries open. Bake fish rather than frying it for a healthier cooking method. Fish with high levels of omega-3 fatty acids include salmon, mackerel, herring, fresh water trout, albacore tuna, sardines and halibut.
References
- U.S. National Library of Medicine: Health Benefits of Pomegranate Juice
- MayoClinic.com: Benefits of Eating Nuts for Heart Health
- U.S. National Library of Medicine: Vitamin C Intake & the Heart
- National Institutes of Health, Office of Dietary Supplements: Vitamin-C Rich Foods
- MayoClinic.com: Top 5 Foods to Lower Cholesterol
- Cardiovascular Disease Foundation: Heart Disease Leading Cause of Death
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