We all know that proper eating can reduce your risk of heart disease. But what are the best foods that are really good for heart health? The researchers have documented certain foods that are good for people with high cholesterol or heart disease. They can help lower cholesterol, reduce inflammation, and slow formation of plaque to prevent heart disease.
Here 5 Superfoods for Your Heart Health:
1. Oily Fish: Oily fish such as salmon, mackerel, herring, and sardines contain omega-3 fatty acids. Omega-3 fatty acids can reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides in the body- blood fats linked to heart disease and diabetes. They also can effectively reduce blood pressure and prevent blood clots. The American Heart Association recommends eating at least two servings of fish (especially oily fish like salmon) at least twice a week; a serving is between 3 oz and 6 oz.
2. Olive Oil: Olive oil lower bad LDL cholesterol and reduces your risk of developing heart disease because it is rich in monounsaturated fats. The findings of the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil.
3. Berries: Blueberries, strawberries, goji, and acai berries are all superfoods thanks to their flavonoids, which can lower blood pressure and dilate blood vessels, helping with circulation. According to the U.S. Highbush Blueberry Council, researchers believe that the antioxidants in blueberries work to reduce the buildup of “bad” LDL cholesterol in artery walls that contributes to cardiovascular disease and stroke.
4. Soy Protein: Soy protein is a good source of omega-3 fatty acids, protein, vitamins, and minerals as well as it is a great alternative for red meat. In people with high cholesterol, studies show that soy protein, when eaten with a healthy low-fat diet, lowers cholesterol. Both the FDA and the American Heart Association recommend eating at least 1 oz (28 grams) of soy protein daily. You can get your soy from soybeans, soy nuts, soy milk, soy flour, energy bars, fortified cereal, tempeh, and tofu.
5. Nuts: Nuts are very good for heart due to their high content of healthy fats. Almonds, walnuts, cashews, and pecans are full of omega-3 fatty acids, which have been shown to potentially prevent dangerous heart rhythms and reduce the risk of developing blood clots.