With the studies of many nutrition experts, I will give all people the special list of the best heart healthy foods.
The list of heart healthy foods here are top-performers in preventing and protecting the blood vessels and heart. Here are full menu ideas, so people will be able to bring easily heart healthy foods into their breakfast, lunch, or dinner.
1. Heart Healthy Foods –Yogurt
A study showed that yogurt can protect against all gum diseases. Without checking, gum disease can increase the higher risk of heart disease.
Many studies from some analyzed dietary intakes of about 1,000 people and show that people who took the higher levels of dairy products, especially yogurt and some drinks with yogurt-type can have the healthier gums. Their special study, in Journal of Periodontology, shows that good bacteria can be one champion for the gum health. Some experts think that these good bacteria can support people to counter the development of all unfriendly bacteria in people’s mouth. Studies recommended that dairy products can increase digestion and improve immune system.
2. Heart Healthy Foods – Turmeric
The natural spice turmeric will be a powerful food for anti-inflammatory. It provides curcumin which will reduce inflammation, and lower the high risk of arteriosclerosis. A study showed that curcumin will support people in reducing the fatty deposits in people’s arteries by 26%.
3. Heart Healthy Foods – Orange Juice
A study showed that drinking 2 cups of 100% orange juice every day will help lower diastolic blood pressure. Orange juice can contain an antioxidant which can improve the function of blood vessel.
4. Heart Healthy Foods – Raisins
The antioxidants in healthy raisins can fight the development of bacteria which can cause gum disease and inflammation. People with bad gum disease can suffer heart diseases. A big heart journal and a big periodontal newspaper simultaneously showed a consensus paper showing the relationship between the gum disease and inflammation. And they showed that eating healthy foods, like raisins, will help people protect both gum and heart.
5. Heart Healthy Foods – Foods Fortified By Plant Sterols
Sterols can support people to lower LDL cholesterol and can be contained in certain fortified orange juice, milk and margarine spreads.
6. Heart Healthy Foods – Asparagus
Asparagus can be listed on the healthiest and natural food menu that can help people clean the artery. Asparagus can work in the 100,000 miles of arteries and blood veins to reduce pressure. It can help ward off death of clots.
7. Heart Healthy Foods – Cinnamon
Cinnamon contains a high level of antioxidant that can help lower fats in people’s bloodstream, prevent plaque development in all arteries and reduce a bad level of cholesterol by 26 percent. People can sprinkle a bit of cinnamon on their morning coffee or on some tasty crepes.
8. Heart Healthy Foods – Whole Grains
Whole grains, such as brown rice, oatmeal binds, and whole-wheat bread contain a lot of soluble fiber, which can drag a high level of cholesterol out of the body. When the body needs to use cholesterol, they can draw on the blood cholesterol source and effectively reduce the blood cholesterol level and risk of heart diseases. People can enjoy oatmeal for all meals in the day with many easy and healthy recipes.
9. Heart Healthy Foods – Beans
Eating beans daily is very good for the health of heart, and people do not need to take a lot of bean to get all benefits. A study shows that eating cooked beans daily will reduce the high level of cholesterol. Like all other foods that have a high level of soluble fiber, beans can bind cholesterol in order to keep cholesterol from being absorbed in human’s gut. And, like other fiber was fermented, beans can produce many changes in fatty acids that reduce cholesterol formation. Other supplements in beans can be responsible for lowering all bad effects of cholesterol. Beans contain a various protective chemicals for the heart, such as flavonoids, compounds which can reduce adhesion of all platelets in blood, and reduce risk of strokes and heart attack.
10. Heart Healthy Foods – Salmon/Fish
Eating about two servings of salmon or other fish a week can reduce 30% development of coronary or other kind of heart diseases. Kinds of oily fishes, such as tuna or salmon contain omega- 6 and omega-3 fatty acids, which can reduce levels of bad triglycerides, and lower the process of blood clotting. The special omega-3s help reduce blood pressure, and protect heart rhythms. Salmon can deliver a lot of the omega-3 more than salmon. Flaxseed oil, walnuts, and canola oil also have omega-3 fats.
11. Heart Healthy Foods – Nuts
Nuts are full of minerals, vitamins, and monounsaturated fats along with saturated fats. A study shows that all people who can eat some kinds of pecans, walnuts, almonds, pistachios, hazelnuts, peanuts, and pine nuts in 2 to 4 days can have a lower level of heart disease than all other people who do not.
12. Heart Healthy Foods – Avocado
A study in Mexico showed that all people who eat avocado daily for a week can reduce by 17% of blood cholesterol. Moreover, avocados have low levels of bad LDL cholesterol and the high level of good HDL cholesterol.
13. Heart Healthy Foods – Chocolate
Dark chocolate have high level of flavanol which will benefit cardiovascular health, and boost the immunity by lowering inflammation. Drinking a lot of a beverage made of cocoa can support to preserve the function of healthy blood vessels, and maintain youthful blood vessels in order to reduce high risk of blood pressure.
14. Heart Healthy Foods – Tomatoes
Tomatoes have high level of lycopene, vitamin A and vitamin C, fiber, and potassium, which can work with all other minerals and vitamins to prevent all other disease prevention. A research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease. Cooked tomatoes can increase the benefits for the health.
15. Heart Healthy Foods – Apples
Apples can low the high risk of death from cardiovascular disease and coronary heart disease. A study on the dietary data collection showed that daily apple eaters have the lower risk of strokes than nonapple eaters. All experts recommend that the compound of antioxidant flavonoid in apples, such as quercetin, epigallocatechin, epicatechin, kaempferol and some polysyllabic wonders will play an important role in reducing the bad LDL from triggering and oxidizing that can be caused by the development of plaque in all arteries, and preventing inflammation. Apples have high level of pectin, and soluble fiber which can reduce cholesterol. Apples also provide a high level of vitamin C, and many antioxidants.
16. Heart Healthy Foods – Berries
Eating more berries daily during eight weeks will increase levels of good HDL and reduce the high level of blood pressure in order to increase heart health. Berries including red raspberries, strawberries, and bilberries will provide chokeberries, black currants, and lingo berries. These kinds of fruits can provide health-promoting compounds including ellagic acid, and anthocyanins. Polyphenols can raise level of a molecule, and nitric oxide can produce a lot of healthy effects. These also help to relax all blood vessels and reduce the high level of blood pressure.
17. Heart Healthy Foods – Pomegranates
Studies showed that this fruit can help people reduce the development of plaque in all arteries and reduce the high level of blood pressure. Experts think that the benefits of pomegranate can provide polyphenols, anthocyanins, and tannins. A study showed that this antioxidant-rich pomegranate can provide the higher antioxidant capacity.
18. Heart Healthy Foods – Bananas
Bananas have about 422 mg of potassium. The potassium in healthy bananas can help maintain healthy heart function and balance of water and sodium in the body. Potassium can support the kidneys in excreting excess sodium, and contribute a healthy blood pressure. This vital mineral is essentially important for all people eating diuretics for all heart diseases, which fight against water and sodium retention. They can strip potassium from people’s body. Other great sources include nonfat yogurt, sweet potatoes, and spinach.
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19. Heart Healthy Foods – Popcorn
Popcorn delivers polyphenols—antioxidants linked to improve heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton.
What’s more, popcorn is a whole grain—and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t.
20. Heart Healthy Foods – Green Tea
Some of the evidence of health benefits of tea came from heart disease studies. Experts have showed that people who drunk about 12 cups or more of tea per day can have the lower level of heart attack than non-tea drinkers.
Scientists reported that Japanese people who drank cups of green tea every day lowered significantly the risk level of development of gum disease. The experts believe antioxidants – catechins in healthy green tea can be the key to protect development gum disease. Catechins hamper the inflammatory response of the body to the all bacteria. People who have gum disease can suffer from all of heart problems.
21. Heart Healthy Foods – Wine/Alcohol
Scientific literature shows that people who always drink moderately will be less likely to get heart problem than people who abstain. Drinking in moderation can protect people’s heart by increasing the high level of good HDL, reducing level of inflammation and protecting bad clots, stroke, and heart attack. Moderate drinking can increase the level of estrogen, and protects heart. The red wine particularly benefits for postmenopausal women by reducing levels of estrogen, and lowering the risk of heart problems. People should drink about 5 ounces of wine, 1.5 ounces of liquor, or 12 ounces of beer per day to take all advantages of the wine.
This is a complete list of 21 heart healthy foods that all people should know to get back the healthy heart. If you think this is an useful blog, please share it with other people. Or you can leave comments at the end of this blog to help contribute further to my bog.