Their vitamin K content protects arteries and promotes blood clotting. Their high dietary nitrate intake decreases blood pressure, arterial stiffness, and improving blood vessel cell function. The AHA concluded that leafy green vegetables provide more cardiovascular health benefits and reduced heart disease risk than other fruits and vegetables.
Leafy Green Vegetables
Refined carbs increase heart disease risk. Whole grains protect. Multiple studies have shown that consuming more whole grains can improve heart health.
Strawberries, blueberries, blackberries, and raspberries are rich in heart-healthy minerals. Berries include antioxidants such anthocyanins that prevent oxidative stress and inflammation, which can cause heart disease. High anthocyanin intake may increase heart attack and hypertension risk.
Avocados are rich in monounsaturated fats, which lower cholesterol and heart disease risk. At least two avocado servings per week lowered cardiovascular disease risk by 16% and coronary heart disease risk by 21%. An extensive study found that avocado may boost
Fish including salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which have been examined for heart health. Fatty fish omega-3 fatty acids may protect against heart disease and somewhat lower the risk of CVD events and arrhythmias.
Long-term seafood consumption may reduce
Fatty Fish And Fish Oil
Fibre, magnesium, copper, and manganese are abundant in walnuts. Studies demonstrate that eating a few walnuts can help prevent heart disease. Walnuts have strong cardiovascular disease preventive evidence. A walnut-rich diet may lower LDL and total cholesterol.
Good gut bacteria breakdown resistant bean starch. The gut and bacteria may benefit from resistant starch. Multiple studies show beans lower heart disease risk. In 73 adults with high LDL cholesterol, canned beans dramatically lowered total and LDL cholesterol.
Flavonoids in dark chocolate protect the heart. Less than six cups of chocolate a week may lower heart disease, stroke, and diabetes risk.Some studies show a link without accounting for other factors. High sugar and calorie content negate chocolate's health benefits.
Tomatoes are rich in antioxidant-rich lycopene.
Oxidative damage and inflammation can cause heart disease, however antioxidants neutralise free radicals. Lycopene deficiency increases heart attack and stroke risk.
Increased tomato and lycopene intake improves lipids, blood pressure, and endothelial function.
High in heart-healthy vitamins and minerals, almondsFibre and monounsaturated fats help reduce heart disease. Almonds may considerably decrease cholesterol, research shows. One study of 48 high-cholesterol patients revealed that eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and LDL cholesterol.
Strong therapeutic compounds of garlic may promote heart health. Allicin, a molecule with various medicinal properties, is responsible. A meta-analysis of 12 trials found that garlic supplements decreased systolic and diastolic blood pressure as well as a typical prescription medicine.
Olive oil's antioxidants reduce inflammation and chronic disease risk Many studies have linked monounsaturated fatty acids to heart health The 2014 study of 7,216 high-risk adults found that those who ingested the most olive oil had a 35% decreased risk of heart disease Olive oil consumption reduced heart disease mortality by 48%.
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