9 Best Healthy Foods For Your Heart

Here are a list of some foods to put on your menu to shield your heart and protect you from heart disease!

1. Yogurts and spreads

Yogurt and spreads contain plant sterols [ similar to good cholesterol  HDL (high-density lipoprotein cholesterol ) ] and reduce the level of LDL cholesterol (low-density lipoprotein cholesterol, also called "bad" cholesterol) in the blood by up to 10%.

2. Oatmeal

Oats contain a high proportion of soluble fiber that reduces "bad" cholesterol, LDL.

3. Salmon and tuna

Salmon and fresh tuna contain high levels of omega-3 fatty acids, to help protect against heart disease and reduce mortality in patients with congestive heart failure. Eat three portions a week if you have had a heart attack.

4. Tomatoes

Tomatoes and tomato paste are  very nutritional food source rich in vitamins, folic acid and beta-carotene. They are also rich in a substance called lycopene that gives tomatoes their color, it's an antioxidant that has beneficial effects for the heart.

5. Olive oil

Olive oil is a powerful blend of antioxidants that lower LDL cholesterol while keeping the HDL cholesterol level intact.

6. Walnuts and almonds

Walnuts and almonds are rich in essential fatty acids that help keep your blood vessels healthy by lowering cholesterol levels.

7. Apples

An apple a day keeps the doctor away 

Apples contain quercetin, a chemical anti-inflammatory compound that can help prevent blood clots.

8. Onions and garlic

Onions and garlic reduce blood cholesterol and improve blood circulation by preventing clotting.

9. Dark chocolate

Dark chocolate is rich in flavonoids good for the heart. These prevent cholesterol from clumping in the blood vessels. Dark chocolate also lowers blood pressure slightly. Do not eat more than 1.5 ounces ( 45 g ) per day.

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