Heart healthy Food

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Researcher says 70% of  heart disease cases are
preventable with the right 
food choices, many
foods can help your heart & prevent heart
disease. we are describe some food which are really help for your healthy heart.

1. Fatty Fish

Fatty fish like Salmon, Mackerel, Sardines, Hilsa, etc are the heart healthy food, because they are

full of Omega 3 fatty acid. Consuming two or three days per week, it is reduced 30% lower risk of
developing coronary heart disease over long time.

 2.     Apple

    The benefit of eating apple is that it is rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide the strong antioxidant flavonoid. Quercetin, epicatechin, epiqallocatechin,kaempferol and other polysyllabic wonders play a great role by preventing “bad” LDL cholesterol from Oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. It does also provide vitamin c, another antioxidant.

3. Nuts

Nuts are lots of good fats, when you use this monounsaturated fats in place of saturated fats. You cut your “bad” LDL cholesterol and raise your “good” HDL cholesterol. Nuts are also good source of omega -3 fats.

4.      Avocado

These fruits have a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they're rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They're also high in antioxidants and in potassium, say Graf. They can be eaten on their own or blended into guacamole, perhaps with some heart-promoting tomatoes.

5.      Tomato

Tomatoes are high in heart-healthy potassium. Plus, they're a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk. And because they're low in calories and low in sugar,

      6.      Banana

 Banana is a full source of potassium. The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium helps the kidneys excrete excess sodium, thereby contributing to healthy blood pressure. This mineral is especially important for people taking diuretics for heart disease.

      7.      Pomegranates

   Studies have shown that the pomegranates may help to reduce the buildup of plaque in arteries and lower blood pressure. It’s containing numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. Daily dose of pomegranate juice over three months showed improvements in blood flow to  the heart.

8.      Green Tea

The researchers believe antioxidants called catechins in green tea are the key. Catechins hamper the body’s inflammatory response to the bacteria that cause gum disease. People with gum disease are twice as likely to suffer from heart problems.

9.      Wine

Drinking in moderation may protect the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood” (preventing clots that can cause heart attack and stroke). Moderate drinking also increases estrogen, which protects the heart—a benefit particularly helpful to postmenopausal women whose reduced estrogen levels increase their risk of heart disease. Remember, 1 drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

10.  Raisins

Antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. As a result, choosing certain foods, such as raisins, may help you protect both your gums and your heart.

11.  Whole Grains

Whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease. The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease.

12.  Beans

      Beans contain a variety of heart-protective chemicals, including flavonoids, which inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.

13.  Dark Chocolate

   Chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation.

      

    
14. Berries

Contain of berries known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors. Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health. Black currants, lingonberries and chokeberries. The diverse range of polyphenols—a broad class of health-promoting plant compounds that includes anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits. Polyphenols may increase levels of nitric oxide, a molecule that produces a number of heart-healthy effects. One is helping to relax blood vessels, which subsequently results in lowered blood pressure.

15.  Spinach, Broccoli, and Kale 

When it comes to your health, you really can't go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. "Green vegetables are super health-promoting foods.

Many other foods like Popcorn, Olive oil, Oatmeal, Red Grapes, Chickpeas, Legumes, Potato, Soy, Citrus, Fruits and Oatmeal are also strongly recommended for heart healthy foods.