Oranges and pomegranate
The No. 1 killer in the United States is heart disease which accounts for one in four deaths, according to the Centers for Disease Control and Prevention (CDC).
The progressive buildup of plaque in the arteries which narrows the inner walls, restricting and ultimately blocking the flow of blood is what makes heart disease so deadly.
Arteries are the blood vessels that deliver oxygen-rich blood from the heart to different tissues in the body. When plaque builds up and blood flow becomes inhibited, these clogged or blocked arteries can lead to more serious problems such as heart attack, stroke and other cardiovascular diseases.
What you eat can have a direct impact on your heart health, as well as your arteries. Make sure you are eating the right foods and taking the necessary precautions. Studies have shown that a heart-healthy diet can not only prevent future heart disease but can reverse it as well over time.
Listed below are some heart-healthy foods that can assist with improving your health and lowering your risk for heart disease in the future:
Apples are filled with nutritious antioxidants, vitamins, and minerals that can assist with lowering blood pressure and preventing heart disease.
Oranges high levels of pectin, soluble fiber, work like a sponge to suck up cholesterol in foods and block its absorption. The potassium in oranges also help counterbalance sodium intake and assist with keeping your blood pressure in check. Recently, new studies have found that oranges have the ability to neutralize proteins that lead to heart scar tissue and eventually congestive heart failure.
Kale is one of the perfect foods to prevent heart disease and keep your cardiovascular system healthy. Thanks to a heaping amount of heart-boosting antioxidants, fiber, and omega-3 fatty acids.
Garlic is an excellent food to help reduce plaque in your arteries and help reduce your blood pressure. According to research, garlic helps reduce an enzyme known as angiotensin, which constricts blood vessels.
Red Wine helps boost your HDL levels, which is your good cholesterol. It reduces clotting by keeping your blood vessels flexible.
Dark Chocolate has rich compounds known as flavanols can help increase blood vessel flexibility, lower blood pressure, and prevent heart disease.
Sardines’ omega-3 fatty acids can help lower triglyceride levels in the body, raise good cholesterol, and reduce inflammation in the body. The American Journal of Clinical Nutrition found a reduction in heart disease among women who consumed cold-water fish.
Lentils help with reducing high blood pressure which is one of the early warning signs of heart disease. Lentils are also high in protein, magnesium, and potassium, which can help reduce the risk for plaque in the blood vessels.
Almonds reduce your bad cholesterol levels and prevent absorption of LDL thanks to a high amount of plant sterols. According to studies at the University of Toronto, people who eat a diet that consists of almonds can lower their risk for heart disease by up to 28%.
Pomegranates have a unique blend of antioxidants that help prevent the oxidation of plaque in the walls of the arteries. In fact, a study showed that atherosclerosis patients were actually able to reduce the plaque that had begun to accumulate within their arterial walls by drinking 8 oz. of pomegranate juice daily.
Blueberries help fight aging with a rich dose of antioxidants but they can also reduce the buildup of cholesterol within the walls of your arteries. Blueberries have also been found to eliminate free radicals that can cause cancer, as well as heart disease.
Beets are an excellent source of folate and betaine which are known to reduce the risk of heart disease and help lower levels of homocysteine in the body. Homocysteine is known to increase the risk of heart disease by causing inflammation that can damage the heart muscle.
Wild Salmon is an oily fish rich in omega-3 fatty acids and can help reduce the risk of cardiovascular disease by lowering the levels of triglycerides in the body. Wild salmon has also been found to prevent blood clots and expand constricted blood vessels.
Turmeric has an active compound known as curcumin in high levels and can help block biochemical reactions that are involved in cardiac hypertrophy (enlargement of the heart). It can also reduce any inflammation in the blood vessels contributing to high blood pressure.
Chia Seeds may be tiny but they certainly are mighty when it comes to nutrition and being beneficial to your heart health. Their high levels of antioxidants and omega-3s provide a natural method to lower your cholesterol and improve heart function.