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.


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


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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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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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.



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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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.



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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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.


45 foods for a healthy heart

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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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.



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.



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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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.



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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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.



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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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.



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.


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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45 foods for a healthy heart

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