Salmon and other fat fish such as mackerel and sardines are superstars
heart-healthy foods. This is because they reduce large amounts of
omega-3, shown in studies, to reduce the risk of arrhythmia (irregular
heartbeat) and atherosclerosis (plaque deposits in the arteries) and
triglycerides. The American Heart Association recommends eating fish,
preferably fat fish at least twice a week. The omega-3 fatty acids are
also available as a dietary supplement.
Oats
Oats are rich in soluble fiber that can reduce cholesterol. "It acts like a sponge in the digestive tract and absorbs cholesterol so it is eliminated from the body and is not absorbed into the bloodstream," says Lauren Graf, a registered nutritionist and co-director of the program for heart health at Montefiore Medical Center New York. Graf recommends avoiding instant oatmeal, which often contains sugar and head both past or even faster oats. Other whole grain products such as bread, noodles, and grits are also good for the heart because they still contain the whole grain.
Blueberries
Not just blueberries, but strawberries and other berries as well. A study in 2013 women aged 25 to 42 who ate more than three servings of blueberries and strawberries in a week had a risk of a heart attack by 32% less than those who ate less. The authors of the study provide the benefit for the compounds known as anthocyanins, flavonoids (antioxidants) that lower blood pressure and dilate the blood vessels. Anthocyanins give plants their red and blue colors.
Black chocolate
Several studies have shown that black chocolate can benefit your heart, including one in 2012 that can reduce the daily intake of chocolate found in people at high risk of these problems to reduce non-fatal heart attack and stroke. The results are only black chocolate, chocolate compound, which means at least 60-70% cocoa. The black chocolate contains flavonoids called polyphenols, which can help the blood pressure, blood clotting and inflammation. Unfortunately, milk chocolate and most chocolate bars are not the class when it comes to protecting your heart.
Soybean
Soy products, including tofu and soy milk, are a great way to add protein to your diet without adding unhealthy fats and cholesterol. Soy products contain large amounts of polyunsaturated fatty acids (good for health), fiber, vitamins and minerals. In addition, soy can reduce blood pressure in people who consume a diet with high refined carbohydrates. And compared to other milk proteins, soy protein can effectively lower LDL or "bad" cholesterol.
Tomatoes
Tomato consumption in the US It has increased, and that is a good thing. Like potatoes, tomatoes are rich in potassium in the heart. They are also a good source of antioxidants lycopene. Lycopene is a carotenoid, which can help get rid of "bad" cholesterol, keep blood vessels open and reduce the risk of heart attack. And because they are low in calories and a little sugar that does not damage an already healthy diet. "They are excellent for the body in a number of ways," says Graf.
Hazelnuts
These include almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain the right to the heart of their fiber. They also contain vitamin E, which helps reduce bad cholesterol. And some, like nuts, are rich in omega-3 fatty acids. "Some people in the past nuts have avoided it because they are high in fat, but most studies show that people who eat nuts are thinner every day than those who do not," says Graf. And people have the slimmest have a lower risk of heart problems. Search varieties that have added a large amount of salt.
Red wine
Red wine, or small amounts of any alcohol, is believed to reduce the risk of heart disease. While some say a polyphenol in red wine, resveratrol gives the drink an additional advantage, research suggests that every alcohol is working in moderation. (Always one glass or two per day can increase the risk.) As with coffee, but none of these characteristics are a reason to start drinking
Oats
Oats are rich in soluble fiber that can reduce cholesterol. "It acts like a sponge in the digestive tract and absorbs cholesterol so it is eliminated from the body and is not absorbed into the bloodstream," says Lauren Graf, a registered nutritionist and co-director of the program for heart health at Montefiore Medical Center New York. Graf recommends avoiding instant oatmeal, which often contains sugar and head both past or even faster oats. Other whole grain products such as bread, noodles, and grits are also good for the heart because they still contain the whole grain.
Blueberries
Not just blueberries, but strawberries and other berries as well. A study in 2013 women aged 25 to 42 who ate more than three servings of blueberries and strawberries in a week had a risk of a heart attack by 32% less than those who ate less. The authors of the study provide the benefit for the compounds known as anthocyanins, flavonoids (antioxidants) that lower blood pressure and dilate the blood vessels. Anthocyanins give plants their red and blue colors.
Black chocolate
Several studies have shown that black chocolate can benefit your heart, including one in 2012 that can reduce the daily intake of chocolate found in people at high risk of these problems to reduce non-fatal heart attack and stroke. The results are only black chocolate, chocolate compound, which means at least 60-70% cocoa. The black chocolate contains flavonoids called polyphenols, which can help the blood pressure, blood clotting and inflammation. Unfortunately, milk chocolate and most chocolate bars are not the class when it comes to protecting your heart.
Soybean
Soy products, including tofu and soy milk, are a great way to add protein to your diet without adding unhealthy fats and cholesterol. Soy products contain large amounts of polyunsaturated fatty acids (good for health), fiber, vitamins and minerals. In addition, soy can reduce blood pressure in people who consume a diet with high refined carbohydrates. And compared to other milk proteins, soy protein can effectively lower LDL or "bad" cholesterol.
Tomatoes
Tomato consumption in the US It has increased, and that is a good thing. Like potatoes, tomatoes are rich in potassium in the heart. They are also a good source of antioxidants lycopene. Lycopene is a carotenoid, which can help get rid of "bad" cholesterol, keep blood vessels open and reduce the risk of heart attack. And because they are low in calories and a little sugar that does not damage an already healthy diet. "They are excellent for the body in a number of ways," says Graf.
Hazelnuts
These include almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain the right to the heart of their fiber. They also contain vitamin E, which helps reduce bad cholesterol. And some, like nuts, are rich in omega-3 fatty acids. "Some people in the past nuts have avoided it because they are high in fat, but most studies show that people who eat nuts are thinner every day than those who do not," says Graf. And people have the slimmest have a lower risk of heart problems. Search varieties that have added a large amount of salt.
Red wine
Red wine, or small amounts of any alcohol, is believed to reduce the risk of heart disease. While some say a polyphenol in red wine, resveratrol gives the drink an additional advantage, research suggests that every alcohol is working in moderation. (Always one glass or two per day can increase the risk.) As with coffee, but none of these characteristics are a reason to start drinking
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