And although no single food is a cure-all, certain foods have been shown to improve your heart health. Find out how these foods may help lower your risk of heart disease.
1.Green Tea
Some of the strongest evidence of tea’s health benefits comes from studies of heart disease. Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as nontea drinkers.
2. Wine/Alcohol
Scientific literature indicates that people who drink moderately are less likely to have heart disease than those who abstain. Drinking in moderation may protect the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood”.
3.Popcorn
Popcorn delivers polyphenol,antioxidants linked to improving heart health.Popcorn boasts three times more polyphenols than kidney beans and four times more than cranberries according to recent research out of the University of Scranton.
4.Berries
Eating just under a cup of mixed berries daily for eight weeks is associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health. Polyphenols may increase levels of nitric oxide.
5.Beans
Eating beans regularly is good for your heart, and you don’t need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1/2 cup of cooked pinto beans daily might lower cholesterol.
6.Nuts
Nuts are chock-full of vitamins, minerals. Research suggests that people who eat nuts walnuts, almonds, hazelnuts, peanuts two to four days or more per week have a lower incidence of heart disease than people who eat them less often.
7.Whole Grains
Whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease. A study showed that people who ate a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet.
8. Salmon/Fish
Studies show that consuming two or more servings of fish with omega-3s per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term. It lowers blood pressure slightly and can help prevent irregular heart rhythms.
9.Tomatoes
An excellent source of vitamin C & A, potassium and fiber, tomatoes are high in lycopene, which works with some minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease.
10. Raisins
Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. People with gum disease are twice as likely to suffer from heart problems.
Source:Ghana/StarrFMOnline.com/103.5FM/With files from EatingWell
