How to reduce heart attack risk:
1. Fatty Fish
WriteWhy it is Good http://www.fish salmon, mackerel, sardines and tuna are high in Omega-3 fatty acids which have been studied to decrease inflammation lower triglycerides levels heart health abnormal beats or arrhythmias They can also reduce blood pressure, a major contributor to heart health. More Than Heart Health Secured By Omega-3 Diet
On whatHow to Use:
We hereby recommend you eat fatty fish at least 2x per week. Grilled salmon with some leafy greens or a tuna salad too, for that have those healthy fats the same.
2. Oats
Why you need it:
Oats are full of soluble fiber, specifically beta-glucan which helps to reduce LDL (bad) cholesterol. Signs related to its lowering of LDL cholesterol that can protect against atherosclerosis, the build-up of plaque in your arteries which narrows blood flow throughout.
What to Eat:
Include a couple tbsps of soy nuts above half cups milk with oatmeal grain dressed along fresh fruits埒 Oatmeal, whether in the form of a smoothie or else turned into healthy muffins.
3. Berries
Why It Rocks:
Berries like blueberries, strawberries, raspberries and blackberry are loaded with antioxidants—anthocyanins in particular—which stave off things such as oxidative stress (even more damaging free radicals), tissue damage factors that drive heart disease. They also serve to decrease blood pressure and improve our LDL (bad) cholesterol.
How To Eat:
Serve berries alone, add them to yogurt, oatmeal or a smoothie Or sweeten things up with a berry parfait (try Greek Yogurt and Honey for an added heart-healthy bonus)
4. Nuts :
Why It's Great:
Nuts such as almonds, walnuts and pistachios are packed with unsaturated fats (a k a the good kind) plus fiber and plant sterols that all reduce cholesterol. Not to mention walnuts, which have the benefit of being a good source of omega 3 FA and cardio-protective.
Serve:
A Serving Of Nuts Makes For Flavorful And Healthy Snack Or if you want to get fancy, by all means have this with salads or yogurt or a pretty topping for oatmeal…. endless!
5. Leafy Green Vegetables :
Benefits:
Green leafy vegetables like spinach, kale and swiss chard are full of vitamins, minerals as well as antioxidants. Very high in vitamin K even Cola will protect your arteries and helps with clotting. Leafy greens help reduce blood pressure and improved arterial function, for example because of the nitrates they have.
Top Tip:
Serve with leafy greens e.g. salad/raw blended on the side of your main meal Garlic sauteed spinach, or kale avocado and nuts salad.
6. Avocados
Its Good For You because:
Avocados are chock-full of monounsaturated fats that can help lower LDL-cholesterol and reduce your risk for heart disease. They are also loaded with potassium essential for heart health, help regulate blood pressure.
How to Consume:
Put on top of whole grain toast, mix with pieces right into salads or whirl it in a smoothie Another healthy way to eat this delicious fruit is by mashing it up into guacamole with tomatoes and lime juice.
7. Whole Grains
Why It's Good:
Whole grains, such as brown rice and whole wheat are a great way to get your fiber in (which helps lower cholesterol levels thus making it heart healthy). They also are a good source of B vitamins that help to decrease inflammation and promote healthy blood vessels.
Example in a Sentence: Replace refined bread, pasta with whole grain form. Choose brown rice over white, whole grain pasta instead of regular and mix it up once in a while try quinoa or barley on the side.
8. Beans and Legumes :
Benefits:
Beans/legumes (lentil and chickpeas are also high in plant based protein so can replace some of the acid forming meats) which are anti-inflammatory, fibre to help sweep out toxins), antioxidants. Healthy heartLow in Cholesterol, balances blood sugar and fights inflammation.
Suggestions:
Use in soups and stews,... Toss Beans into Your Soups & StewsBeans are my go-to when I want to add some extra bulk and fiber to a pot of soup or stew. Saladas de lentejas: otro buen formato legumbre, que en definitiva es la forma cocida del grano seco; acompañada con lo freso agrio+helado (verde tropical o hojitas), add ins.
9. Olive Oil
BETTER:
Olive oil, and especially extra virgin olive oil. I Eat: Olive Oils, tree ripended aril rich in healthy monousaturated fats (The good Fats) and polyphenols which actually protect our hearts. Some of these nutrients have been linked to lower inflammation, blood pressure and cholesterol levels (things that are good for the heart).
How to enjoy:
Use olive oil to cook, on salads and in home dressings – also added nutrition being served with whole grain bread or tossing through pasta as a comforting meal of choice.
Conclusion
These 9 heart-healthy foods will keep your ticker healthy for life. Adopt mindful eating to keep your heart in place and fight CVD. Your heart is one big engine that keeps the body going after all — so choose only from nature.
Look after your cells to prevent heart cell death.