45 foods for a healthy heart
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
Keeping your heart healthy is quite an uphill task
these days. Try out these 45 foods to keep your
heart fit.
o we told you about the kind of foods that will keep
your blood pressure under check last week.
We also told you about the kind of foods that will boost
your sex drive a few weeks ago and foods that will
make your brain more active!
Today we bring you the foods that will help you keep a
healthy heart.
Here are foods that will help you do just that.
1. Fibre in apples is heart-healthy
Both soluble fiber and insoluble fiber in Apples helps
lower LDL (bad) Cholesterol levels and protects from
developing Atherosclerosis, which leads to heart
attack. 1 cup of apple contains about 3.7 grams ofFiber.
Courtesy: Gud2eat.com
Disclaimer: This information should not be relied upon for medical decisions and we advise you to consult
appropriate professionals for specific suggestions tailored to your situation.
45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
2. Oranges are heart healthy
ranges are heart healthy as they contains Folate or
Vitamin B9 that helps in reducing homocysteine levelsthat are associated with heart disease. High
homocysteine levels are dangerous for heart health.
3. Green peas are heart healthy
Green peas contains Vitamin B2 and Vitamin B6 that
are necessary to convert homocysteine to benign
molecules. homocysteine is dangerous molecule that
damages blood vessel walls leading to heart disease.
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4. Blueberries are heart healthy
oluble Fiber Pectin in Blueberries helps lower
Cholesterol. Fiber binds to bile salts in the colon and
removes them from the body. Body has to replace bile
salts and has to break down Cholesterol to do so.
5. Grapes are heart healthy
Grapes are heart healthy as they contain Flavans,
Anthocyanins, Quercetin, Kaempferol, and Resveratrol
that have antioxidant properties plus provide many
protective effects like lowering Cholesterol.Click NEXT to read more
45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
6. Almonds, walnuts, peanuts... protect your heart
uts contain heart healthy nutrients like contain Omega-3 Fatty Acids, Vitamin E, Magnesium and Potassium. Enjoy a 'only'
handful of nuts daily as they are tasty and nuts help reduce risk of heart disease.
7. Green beans are heart healthy
Antioxidants Beta Carotene and Vitamin C in Green Beans both prevent Cholesterol from becoming oxidized by free radicals.
Only oxidized Cholesterol sticks to arteries leading to blockages, heart attack or stroke.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
8. Split peas are heart healthy
plit peas contains soluble fiber, which binds Bile
Acids and carries them out of the body as waste. If bile
acids are removed, the body pulls Cholesterol from the
bloodstream to produce more.
9. Papaya is heart healthy
Papayas, rich in powerful antioxidants Vitamin C,
Vitamin E and Carotenoids help in preventing the
oxidation of LDL Cholesterol. Only oxidized Cholesterol
sticks to arteries that may lead to heart disease.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
10. Vitamin B6 in chicken is heart healthy
hicken is rich Vitamin B6, which helps convert the
dangerous chemical homocysteine into benign
molecules. homocysteine damages blood vessel walls
and increases the progression of Atherosclerosis.
11. Kidney beans are heart healthy
Soluble fiber in Kidney beans grabs the bile and takesit out of our body through the feces. Reduced Bile
levels pushes the liver to make new Bile from
Cholesterol circulating in the blood thus lowering
Cholesterol levels.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
12. Beef (lean) is heart healthy
itamin B12, and B6 in lean Beef helps protect your
heart as they lower levels of the dangerous molecule
homocysteine. High levels of homocysteine are linked
with a higher risk of heart attack and stroke.
13. Kale is heart healthy
Fiber in Kale helps reduce high Cholesterol levels by
binding to Bile Salts and facilitating their excretion. Bile
is vital for digesting fats and the body will use blood
Cholesterol to produce Bile Salts thus lowering its
levels.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
14. Cashews are heart healthy
ashews are rich in unsaturated fatty acid called
Oleic Acid, a heart healthy Monounsaturated Fat. Oleic
Acid helps increase HDL (good) Cholesterol levels.
Cashews have lower fat content than most nuts.15. Kiwifruit is heart healthy
Kiwi is rich in antioxidants Vitamin C, Vitamin E and
Polyphenols that help in lowering triglyceride levels,
reduced plaque build up that leads to arterial
blockages, thus protecting against heart disease.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
16. Extra virgin olive oil is heart healthy
xtra virgin olive oil contains Oleic Acid that helps
increase HDL (Good) Cholesterol levels. Vitamin E and
Phenols in extra virgin olive oil also protect LDL
Cholesterol from oxidative damage by free radicals.
17. Walnuts are heart healthy food
L-arginine in Walnuts is converted into Nitric Oxide, a
chemical that helps blood vessels relax. Walnuts are
especially good for people with high blood pressure as
they may not have normal levels of Nitric Oxide.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
18. Potassium in Swiss chard protects your heart
wiss Chard is a good food source of Potassium,
which is essential for maintaining normal blood
pressure and is involved in nerve transmission and the
contraction of all muscles including the heart muscle.
19. Vitamin B12 in lamb is heart healthy
Lamb meat contains Vitamin B12, which is required toconvert dangerous chemical homocysteine into other
harmless molecules. Increased homocysteine levels
increases the risk of heart disease and stroke.
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Last updated on: May 9, 2011 16:45 IST
20. Black beans are heart healthy
lack Beans are rich in Magnesium that helps lower
high blood pressure. Blood vessels relax in presence
of sufficient Magnesium thus improving flow of blood,
oxygen, and nutrients throughout the body.
21. Almond butter is good for your heart
Almond butter contains heart healthy Omega-3 Fatty
Acids, Vitamin E, Magnesium and Potassium all help in
reducing risk of heart disease. Nutty butter has heart
healthy fat but is still high in calories.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
22. Garbanzo beans are heart healthy
arbanzo beans are heart healthy as they are rich in
Magnesium and Fibre. Magnesium helps lower blood
pressure and soluble fiber in beans helps lower
Cholesterol levels.
23. B Vitamins in Turkey are heart healthy
Turkey is rich in Vitamin B6 and Vitamin B12, which are
required to convert dangerous chemical homocysteine
into other, benign molecules. High homocysteine levels
increases progression of Atherosclerosis.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
24. Peanuts are heart healthy
eanuts contain Monounsaturated Fats that is heart
healthy as it helps in increasing HDL (good)
Cholesterol levels and reduce risk of LDL (bad)
Cholesterol damage.
25. Heart healthy monounsaturated fats (MUFA)
MUFA's are heart healthy fats as they lower total
Cholesterol and LDL (bad) Cholesterol while
increasing HDL (good) Cholesterol. Type of Fats in
your diets influences the ratio of LDL to HDL bloodCholesterol.
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26. Tomatoes are heart healthy food
omatoes rich in antioxidant Lycopene that helps
neutralize free radicals and protecting LDL Cholesterol
from oxidation. Oxidation of LDL Cholesterol leads to
atherosclerotic plaque formation and heart disease.
27. Romaine lettuce is heart healthy
Fiber in Romaine lettuce lowers high Cholesterol
levels. Fiber binds to bile salts in the colon and
removes them from the body. This forces the body to
make more bile and to do so it has to break down
Cholesterol.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
28. Onion is heart healthy
hromium in Onions helps reduce LDL (bad)
Cholesterol and increase HDL (Good) Cholesterol.
High Cholesterol is one of the risk factors for heart
disease.
29. Banana is heart healthy
Banana is rich in Potassium which is essential for
maintaining normal blood pressure and heart function.
A medium size Banana provides 467 mg of Potassium.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
30. Figs are heart healthy
igs are rich in mineral Potassium that helps reduce
high blood pressure. Note that high salt diets (junk
food, processed foods, fried foods) leads to being
deficient in Potassium which leads to hypertension.31. Cranberries are heart healthy
Cranberries rich in Polyphenols -- Pterostilbene, a
powerful antioxidant, which significantly increase blood
levels of cardioprotective HDL (good) Cholesterol and
reduce LDL (bad) Cholesterol.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
32. Mustard green is heart healthy
ustard Greens contains Vitamin E that helps protect
your heart. Vitamin E reduces the development of
Atherosclerosis by protecting LDL or Bad Cholesterol
from free radical oxidation.
33. Leeks are heart healthy
Leeks eaten regularly will help reduce LDL (bad)
Cholesterol levels whilst increasing HDL (good)
Cholesterol. Only oxidized Cholesterol forms plaques
and may lead to a heart attack or stroke.Click NEXT to read more
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
34. Shiitake mushroom is heart healthy food
Eritadenine in Shiitake mushrooms helps lowers
Cholesterol levels. The stems od Shiitake mushroom
may be tough to eat but are good to make excellent
soup stock and help lower high blood pressure.
35. Pinto beans are heart healthy
Pinto beans contain Magnesium that helps lower highblood pressure. 1 cup of Pinto beans provides about
24% of Magnesium required daily. Pinto Beans are
also rich in Fiber that helps lower Cholesterol levels.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
36. Spinach is heart healthy food
itamin C and Beta Carotene in Spinach are powerful
antioxidants that work together to prevent oxidation of
Cholesterol. Oxidized Cholesterol is sticky and starts to
build up as plaques that may lead to heart disease.
37. Apricots are heart healthy
Apricots are heart healthy as they are rich in
Beta-Carotene rich that protects Cholesterol from
oxidation. Beta-Carotene prevents oxidative damage of
LDL (bad) Cholesterol thus preventing heart disease.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
38. Olives are heart healthy
ree radicals oxidize Cholesterol which forms plaques
& blockages in arteries which may lead to heart
disease. Olives contain Monounsaturated fats &
Vitamin E that prevents oxidation of Cholesterol.
39. Summer squash is heart healthy food
Vitamin C and Beta Carotene in Summer squash helpsprevent oxidation of Cholesterol and reduce
development of Atherosclerosis.
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45 foods for a healthy heartLast updated on: May 9, 2011 16:45 IST
40. Lentils are heart healthy
oluble fiber in Lentils helps lower Cholesterol levels;
Magnesium helps lower high blood pressure & Folate
helps reduce levels of dangerous molecule
homocysteine.
41. Navy beans are heart healthy
Folate and Thiamin in Navy beans support nerve
health and red blood cell production. Navy beans are
also a good source of Magnesium and Calcium, which
help to regulate blood pressure and heart rhythm.
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42. Almond skin is also heart healthy
itamin E in Almonds works synergistically with
Flavonoids helps supprt heart Health. Flavonoids in
Almond skin are unique combination of catechins
(found in green tea) and naringenin (found in
grapefruit).
43. Winter squash is a perfect recipe for your
heart
Beta-carotene, Vitamin C prevents Cholesterol
oxidation, Potassium lowers blood pressure, Fiber
lowers Cholesterol levels and Folate lowers
homocysteine levels.
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45 foods for a healthy heart
Last updated on: May 9, 2011 16:45 IST
44. Lima beans are heart healthy
ima Beans are packed with dietary fiber that helps
lower Cholesterol levels; Magnesium helps lower high
blood pressure & Folate helps reduce levels of
dangerous molecule homocysteine.
45. Purple grape juice keep heart muscle healthy
Purple Grapes rich in Resveratrol helps maintain heart
muscle cells and protect your heart. Resveratrol is
known to help prevent damage to blood vessels,
reduce bad cholesterol levels and prevent blood clots.
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