14 Foods that are Good for Maintaining Heart Health

14 Foods that are Good for Maintaining Heart Health - Everyone will want to protect the heart, because the heart has a very important function for the body. How to maintain the health of the heart in order to always be able to consume a healthy diet. And also consume fruits and vegetables. in this article we wrote about 14 food was very good for heart health, and also to suffering from heart disease .

14 Foods that are Good for Maintaining Heart Health

There are many fruits and vegetables are good for Heart health. And also can reduce the risk of cardiovascular disease when consuming these foods every day. In addition to yogurt and green tea is also beneficial for the heart because it contains phytonutrients that high can prevent and repair cell damage.

For a healthy heart not only can complain by eating food alone, but requires a variety of foods that contain different nutrients.

Food listed below is best to protect the heart and blood vessels.

Yoghurt

1. Yogurt. Gum disease causes a person's risk of heart disease. According to the study, yoghurt may protect against gum disease. Politian conducted in Japan, they analyzed that people who consumed yoghurt had healthy gums.

Raisins

2. Raisins. According to the study, the antioxidant present in raisins may prevent the growth of species of bacteria that can cause inflammation and gum disease. Because people who have gum disease will affect the health of the heart.

Grains

3. Grains. Whole grains contain antioxidants, and phytosterols fitostrogen which may protect against coronary heart disease. In addition there are grains of soluble fiber can also reduce bad cholesterol (LDL) ?

Green Bean

4. The green beans. The green beans are very beneficial for heart health, and also can lower cholesterol levels. The green beans are rich in soluble fiber and other substances believed to reduce levels of bad cholesterol. And green beans also contain nutrients that can protect the heart, namely flavonoids, can lower the risk of heart attack and stroke because flavonoids work to inhibit the adhesion of platelets in the blood.

Salmon

5. Salmon. Consume 2-3 servings of fish a week, was associated with a reduced risk of coronary heart disease in the long term. Studies show. Fish such as salmon and tuna contain omega-3 fatty acids are good for lowering blood pressure and can help prevent irregular heart rhythms (arrhythmias). Besides salmon and tuna, flaxseed oil, canola oil and walnuts also contain omega - 3.

Nuts

6. Nuts. Nuts contain lots of vitamins, minerals, monounsaturated fat heart-healthy and low in saturated fat. Research shows that people who consume nuts, walnuts , pecans , almonds , hazelnuts , pistachios , pine nuts and peanuts almost every day have a healthier heart and stronger .

Black Choholate

7. Black Choholate, the chocolate contains lots of flavones (flavones are present in a wide variety of fruits and vegetables. In the Western population, estimated daily intake in the range of 20-50 mg per day for flavones. Intake of individuals varies Depending on the type of diet consumed), flavones have a blood-thinning effect. Beneficial for heart health. Flavanols in chocolate will help improve and maintain healthy function of blood vessels, which can reduce the risk of high blood pressure, type 2 diabetes, kidney disease and dementia. Some research also suggests chocolate can help lower blood pressure. Compounds in chocolate, called epicatechin, increase nitric oxide, a substance that is essential to the health of blood vessels. Abundant levels of nitric oxide help maintain blood pressure to remain normal.

Tomatoes

8. Tomatoes. A fruit rich in vitamin C, vitamin A, potassium and fiber. Tomatoes also contain lycopene, which will cooperate with the other vitamins and minerals to aid in the prevention and treatment of heart disease. Research shows that the combination of nutrients in tomatoes may help prevent cardiovascular disease.

Apple

9. Apples, According to research, people who frequently eat apples have a very low risk for stroke and heart disease.

Berries

10. Various berries. Consuming berries such as strawberries, blueberries, aecia berry, bilberry, raspberry and various other types of berries was associated with increased levels of "good" HDL cholesterol and lowering blood pressure, two positive things for the heart patients. Inside this fruit contained a variety of health-promoting polyphones that include anthocyanins and ellagic acid. Polyphenols can increase levels of nitric oxide, a molecule that produces the effect of a healthy heart. One is to make blood vessels relax, which then resulted in a decrease in blood pressure.

Pomegranate Red

11. Pomegranate red. According to recent research, red pomegranate fruit could reduce the buildup of plaque in the arteries and reduces blood pressure. Experts believe that the benefits derived from the red pomegranate anthocyanin compounds in it. In a 2008 study, researchers found that compared to other antioxidant-rich beverages including blueberry juice, cranberry and red wine, red pomegranate has the highest antioxidant capacity.

Banana

12. Bananas. In bananas contain potassium and can help maintain heart function, the balance of sodium and water in the body. Potassium helps the kidneys to excrete excess sodium, thereby contributing to healthy blood pressure. This mineral is very important for people taking diuretics for heart disease.

Dont forget to read :

- 6 Cause of Coronary Artery Disease
- Cause and Symptoms of Heart Disease in Women
- Symptoms And How to cure Coronary Heart Disease

Popcorn

13. Popcorn. Popcorn contains polyphenols which can improve heart health. Popcorn even has 3 times more polyphones than red beans.

Green Tea

14. Green tea. According to research green tea is very beneficial for heart health. The scientists found that people who drink green tea every day had a very good heart health.

Type Vegetables are good for heart health :

Garlic. Garlic can cope with high cholesterol and coronary heart disease. Besides garlic can also eliminate fat in the body.

Spinach, According to research, people who eat half servings of vegetables every day can reduce the risk of heart disease.

Salmon, salmon is very rich in omega-3 fatty acids, salmon can effectively lower blood pressure and keep blood clots. Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant. But be sure to choose wild salmon in farm - raised fish, packaged without insecticides, pesticides, and heavy metals. If no other fish like salmon oils such as mackerel, tuna, herring, and sardines will provide the same benefits.

Olive oil, olive oil lowers bad LDL cholesterol and reduces the risk of heart disease. Use this oil instead of butter when cooking.