Heart disease is definitely the main culprit of millions of deaths every year. Having clogged arteries can greatly reduce the blood flow in the body, which increases the risk of a stroke or heart attack. Other risk factors for a heart attack include poor nutrition, chronic stress, and physical inactivity.
But, the development of heart disease can be prevented by consuming heart-healthy foods, such as:
Asparagus is one of the most powerful cholesterol-fighting foods ever in existence. Namely, a few compounds present in this vegetable can prevent blocked veins, cleanse arteries and lower inflammation. You can use this vegetable as main dish or side dish to potatoes and noodles.
It is a type of fish rich in healthy fatty acids. In addition, these fatty acids can help in the prevention and reduction of inflammation, high bad cholesterol and triglyceride levels. Moreover, you can also introduce a few other healthy fish types in your diet. Some of them include: mackerel, tuna, and herring.
- Olive Oil
Olive oil has been used for centuries by Italians and Greeks to promote optimal overall health. Specifically, cold-pressed olive oil is abundant in healthy fats, which help in decreasing bad cholesterol levels. So, the regular consumption of this oil has been found to result in a 41% lower risk of experiencing a heart attack.
- Green Tea
It contains catechins, i.e., potent antioxidants that could calm and energize the body. What’s more, catechins can also decrease bad cholesterol and enhance metabolism. Therefore, for best results, it is recommended to consume 1-2 cups of green tea on a daily basis.
Eating spinach can build muscles, cleanse arteries and lower blood pressure levels. Contrary to the popular belief, spinach does not lose its essential nutrients when cooked. In addition, when cooked, it still possesses great potassium and folic acid content. These minerals help maintain healthy muscle tissues and reduce the risk of experiencing a heart attack.
It is a highly nutritious vegetable and an incredible source of vitamin K. Consuming broccoli on a daily basis helps prevent arterial calcium buildup, regulate cholesterol and blood pressure levels. So, consider introducing broccoli in your everyday diet.
It is an ancient Indian spice that has been long used in the treatment of various ailments. Furthermore, its main active ingredient is known as curcumin. This ingredient offers most health benefits and therapeutic properties. Curcumin helps lower inflammation and prevent overactive fat storage. This extremely potent spice can be added in many dishes, or consumed as tea.
The exceptional nutritional profile of this fruit provides the body with various health benefits. Avocados are rich in healthy fats that are beneficial for maintaining a good cholesterol balance, thus cleansing the arteries. This fruit can be consumed as a bread spread, or added in juices, smoothies, or salads.
Seaweed is packed with remarkable antioxidants, carotenoids, minerals, vitamins, proteins, and so on. Consuming seaweed on a regular basis help widen blood vessels, improve circulation and reduce blood pressure. Also, the regular seaweed consumption can lead to 15% lower cholesterol levels
- Whole Grain
The high amount of fiber in whole grain flour helps regulate cholesterol as it can prevent cholesterol from accumulating in arteries.
The phytochemicals present in pomegranates boost nitric oxide production, which improves blood circulation. You can prepare juice or a salad by using pomegranates.
The potassium found in this fruit can keep a healthy cholesterol balance in the body. The daily consumption of 2 glasses of cranberry juice can lead to a 40% lower risk of heart attack.
- Orange Juice
It is rich in antioxidants, which can keep healthy blood vessels as well as decrease high blood pressure. By drinking 2 glasses of freshly prepared orange juice every day, you can provide your body with the recommended daily vitamin C amount and many other essential vitamins and minerals.
It stimulates the production of nitric oxide and cleanses the blood vessels. There is no doubt that watermelon offers various health benefits thanks to its abundance of water, fiber, minerals, and nutrients.
- Persimmon Fruit
The fiber and sterols present in this fruit can control cholesterol levels. You can add persimmon fruit in salads or cereals.
They are packed with omega-3 and unsaturated fatty acids that can fight cholesterol, relieve joint pain, and improve memory. For instance, walnuts and almonds are among the richest sources of beneficial fats. Hence, it is advisable to eat a handful of these nuts every day.
There is no doubt that excessive cheese consumption is not beneficial for reducing cholesterol. However, moderate intake of cheese can help in lowering cholesterol as well as blood pressure levels.
Researchers found that those drinking 2-4 cups of coffee daily had a 20% lower risk of a heart attack. However, if you consume too much caffeine, it can lead to many side effects, including stomach pain.
- Kahn, Joel. ”The Whole Heart Solution: Halt Heart Disease Now with the Best Alternative and Traditional Medicine”;
- Esselstyn, Caldwell. ”Prevent and Reverse Heart Disease”;
- Fuhrman, Joel. ”The End of Heart Disease”;