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Top 5 superfoods that maintain heart health

Top 5 superfoods that maintain heart health

Eating healthy is great for your heart and it can help to keep your heart at its best. Researchers suggest that what you eat and drink can protect your body against innumerable health issues.

Studies have revealed that 70% of heart diseases are preventable with the right food choices.

Eating whole foods such as fish, whole grains, vegetables, and fruits make for a healthy heart. A simple swap can make a big difference for your heart health.

1. Nuts

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Nuts are packed with vitamins, minerals, good fats (omega 3 fatty acids) and low levels of saturated fats. Research suggests that people who eat a handful of nuts -walnuts, pistachios, peanuts, and almonds daily or at least four days per week have a lower incidence of heart diseases. Nuts raise the good cholesterol (HDL) and lower the bad cholesterol (LDL). Munching on a handful of nuts daily slashes the risk of heart disease by half.

2.Whole grains

A diet filled up with whole grains are cardio protective as it contains antioxidants, phytoestrogens, and phytosterols. Foods high in soluble fibre such as oatmeal, barley, beans, okra, eggplant, and citrus fruits binds bile acids, a key factor in fat digestion and helps to ease out cholesterol as waste, lowering cholesterol levels.

3. Fish

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Salmon and other fatty fish such as sardines and mackerel are the best of heart-healthy foods. Fish contains ample amounts of omega-3 fatty acids, that lower the risk of arrhythmia, atherosclerosis, decreasing triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week.

4.Tomatoes

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Tomatoes a commonly used veggie is an excellent source of lycopene, Vitamin C & A, potassium and fibre. This combination of nutrients prevents cardiovascular diseases.

5. Apples

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An apple a day lowers the risk of heart disease. Powerful antioxidant flavonoid compounds found in apples-quercetin, epicatechin, epigallocatechin, kaempferol prevents LDL cholesterol from oxidizing and inhibiting inflammation.

 

Vaaruni

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