As stated by The National Women's Health Information Center, United States Department of Health and Human Services Office on Women's Health, heart disease is the leading cause of death in men and women in America, with stroke being the third cause. Heart attacks and strokes occur as a result of an accumulation of plaque that restricts blood in the arteries. The good news is you can help prevent this from happening by eating foods that are healthy for your cardiovascular system.
Step 1
Include more foods in your diet that contain soluble fiber. Soluble fiber may lower your blood cholesterol level and may protect you from heart disease. Foods that contain a significant amount of soluble fiber include oat bran, oatmeal, beans and peas, barley and fruits such as oranges, grapefruits, strawberries and apples. Make a fruit salad out of fresh orange slices, grapefruit and strawberries and mix them together to make yourself a healthy treat. Snack on a fresh apple every day.
Step 2
Put more omega-3 fatty acid foods in your diet. According to the Naval Medical Center, San Diego, scientists have discovered that when fish is included in the diet (in moderation) there is a lower risk of developing heart disease and less of a chance of unexpected death. When you eat foods that contain omega-3 fatty acids, you may be able to lower your blood triglyceride level, lessen your chances of developing blood clots, and you may be able to bring your blood pressure level down. Eat salmon, mackerel and/or herring twice a week to obtain the heart healthy benefits of these omega-3 fatty acid foods.
Step 3
Make it a point to add more antioxidant foods to your diet. Antioxidants can help protect artery linings from being damaged by cholesterol, and antioxidants may help prevent atherosclerosis. Eat antioxidant foods like peppers (green and red), collard greens, spinach, carrots, sweet potatoes, tomatoes, nuts, wheat germ, citrus fruits, apricots, and melons such as watermelon and cantaloupe.
Step 4
Use plant oils in your foods instead of solid fats like butter, animal fats and shortening. The majority of solid fats contain large amounts of unhealthy saturated fat and trans fat, and solid fats that are in animal foods have cholesterol. Plant oils contain a lot of heart healthy monounsaturated and polyunsaturated fat and a lower amount of saturated fat. Monounsaturated fat and polyunsaturated fat content is lower in solid fats.
