25 kinds of health foods useful for heart health fight heart disease

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Heart disease is one of the leading causes of death in the United States. Coronary heart disease is the most common type of heart disease, with approximately 380,000 deaths each year.

In the United States, a heart attack occurs every 34 seconds. Every 60 seconds, someone will die of a heart disease related event. Heart disease kills one of three women and merges breast cancer and all types of cancer.

71 million American adults, 33.5% of the population have high cholesterol. It is a major contributing risk factor for heart disease, only one out of three adults is under control.

The role of diet in heart disease

Meals and exercise are the main ways to prevent heart disease, ensure long-term health, and prevent chronic diseases. Heart health food delivers power packed vegetable nutrients that help prevent and repair cell damage, precious macro and micronutrients, and keep optimal heart health.

Many foods also help prevent high cholesterol and cardiac artery clogging, which can lead to the necessity of early death by bypass surgery or heart attack.

Olive oil has been shown to alleviate heart disease, and recent studies have shown that the major factors of the Mediterranean diet that have been shown to reduce heart disease by 30% in high-risk patients and by 9% in healthy people It is one.

In addition, there are 25 foods filled with healthful nutrients for the heart that are helpful in protecting the cardiovascular system.

1. Salmon

According to the American Heart Association, omega-3 fatty acids are heart healthy fats that fall into the category of polyunsaturated fats. Regular ingestion of these healthy fats helps to reduce the risk of cardiac arrhythmias which often result in sudden death, accumulation of slow plaque in the heart and a reduction in triglyceride levels.

2. Flaxseed

flaxseed provides omega-3 fatty acids and fibers and phytoestrogens, lowering bad LDL cholesterol and increasing good HDL cholesterol.

You can add ground flax seeds to cereals, yogurt, homemade muffins, steamed vegetables.

3. Oatmeal

Many studies have confirmed that the ingestion of soluble dietary fiber greatly reduces the risk of developing heart disease. A cup of steel-cut oats provides 15% of the USDA's daily allowance of fiber. Hot oatmeal and fresh fruit are treatments for you and your heart.

4. Beans

Beans serve to control cholesterol Highly soluble and insoluble fibers are very high, possibly clogging the cardiac arteries In contrast to much higher animal proteins with much higher saturated fats It is a big source of lean protein.

Beans also provides:

magnesium

B-complex vitamin

niacin

folate

omega-3 fatty acid

calcium [19659002] 5. Blueberries

Blueberries offer a lot of fiber and less sugar, providing essential carotenoids, flavonoids, anthocyanins, ellagic acid, vitamin C, calcium and potassium.

6. Tofu

Tofu is a wonderful substitute for animal proteins that are saturated with a lot of fat and provide niacin, folate, calcium, magnesium, and potassium.

7. Red wine and grapes

Red wine catechin and resveratrol flavonoids are thought to reduce the risk of heart disease. Since red grapes are rich in flavonoids, there is no need to drink just by heart health. Raw fresh garlic and garlic supplements are also a wonderful source of catechin.

8. Tuna

Tuna is a fat fish rich in healthy omega-3 fatty acids. It also provides folic acid and niacin.

9. Walnut

Like almonds, walnuts provide essential nutrients for the health of the heart, including the monosaccharides and polyunsaturated fats the heart prefers, magnesium, folic acid, fiber and vitamin E.

10. Brown rice

Brown rice is a much better healthy whole grain powder for the health of the heart than white processed rice. It gives you B complex vitamins, niacin, magnesium, and fiber.

11. Soy milk

soy milk is enhanced with cardiac health nutrients including isoflavones, niacin, folic acid, calcium, magnesium, and phytoestrogens, potassium and B complex vitamins

Almond

Vitamin E

Phytosterol

Please choose raw nuts without adding salty or sweet things. Cacao dust almond is the best choice for further increasing antioxidants from chocolate. Pure almond butter is a super food that provides healthy fat and makes great snacks as a dip for fruits to fill sweet teeth or whole cereal toast for breakfast.

13. Carrot

Carrots provide beta carotene and fiber. They are also beneficial to the health of vision. They make nice snacks.

14. Spinach, B-Complex Vitamin, Magnesium, Potassium Calcium, Vitamin B 12, Vitamin B 12, Vitamin B 12, Vitamin B 12, Fiber

Choice spinach instead of lettuce to supplement supplements and sandwiches.

15. Tomato

Tomato is delicious and sweet. We often call them vegetables, but in reality it is fruit.

For the health of the heart, tomatoes offer lycopene, beta and alpha-carotene, lutein, vitamin C, folic acid, fiber and potassium.

In a salad, with snacks and smoothies, sprinkle with Parmesan cheese and eat with a whole grain flour pasta with a healthy sauce.

16. Sweet potatoes

Sweet potatoes are far superior to white blood cells. Beta Carotene

Vitamin A, C and E

Fiber

17, because it has a higher effect of glycemic control and provides these nutrients for the health of the heart. Whole Grain Cereals

Whole grain helps lower cholesterol, like whole wheat or oat bran.

18. Broccoli

Broccoli, like all green vegetables, has low calories and can richly enrich rich nutrients. Broccoli gives a lot of nutrition to the health of the heart, such as beta carotene, vitamin C, E, A, B-6, fiber.

Steam it as side dish, or cut fresh broccoli into soup. Also, immersing in nutritious hummus makes it a wonderful snack.

19. Orange

Orange is a fiber-rich and provides essential antioxidants to protect against free radicals. They also provide plenty of beta cryptoxanthin, lutein, flavonoids, and vitamin C, folic acid, fiber, and potassium. When juice removes the pulp and removes the fiber, it eats the whole fruit.

20. Asparagus

Another wonderful green vegetable with low calories and heart health that provides essential nutrients such as beta carotene and lutein, B complex vitamins, fibers, folic acid.

21. Acorn Squash

Acorn Squash is a plant rich in antioxidants such as β-carotene, lutein, B-complex, vitamin C. This flavored plant also provides folic acid, calcium, magnesium, potassium, fiber.

22. Canter rope

This juicy sweet fruit is good for the health of the heart because of its rich antioxidant including alpha and beta carotene, lutein, B complex vitamins and vitamin C. Fiberaceous fruits that help to prevent high cholesterol.

23. Papaya

Papaya is a sweet and delicious fruit that helps lower the risk of heart disease by providing beta carotene, beta cryptoxanthin, vitamin E and C, lutein calcium, magnesium and potassium.

24. Dark chocolate

At least 60% of dark chocolate in cacao contains resveratrol and cocoa phenolic flavonoids and is an effective antioxidant for the prevention of heart disease.

25. Green tea

Green tea has many health benefits, some of which are rooted in catechin and flavanol content to help reduce the risk of heart disease. It helps weight loss, naturally improves health and greatly reduces the risk of heart disease.

Bottom Line

By incorporating these 25 kinds of cardiac health food into daily diet, it helps to reduce the risk of heart disease such as heart disease, heart attack, stroke I will.


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