19 Superfoods For Your Heart
Eat these foods rich in nutrients, fiber and healthy fats.
Aug. 7, 2013— -- intro: While deaths due to heart disease have dropped in recent years,it's still the No. 1 killer of Americans [http://www.cdc.gov/nchs/fastats/lcod.htm]. The good news is that we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.
It's clear that healthy eating and living (like exercising more!) can make a huge difference.
Read on to see what you should be including in your diet to keep your ticker happy for decades to come.
What Atherosclerosis Looks Like in Your Body
quicklist: 1category: Superfoods For Your Hearttitle: Salmonurl: text: Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides.
The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.
quicklist: 2category: Superfoods For Your Hearttitle: Oatmealurl: text: Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City.
Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.
quicklist: 3category: Superfoods For Your Hearttitle: Blueberriesurl: text: Not just blueberries, but strawberries and other berries as well. According to one recent study, women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.
quicklist: 4category: Superfoods For Your Hearttitle: Dark Chocolateurl: text: Several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70 percent cocoa.
Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don't make the grade when it comes to protecting your heart.
quicklist: 5category: Superfoods For Your Hearttitle: Citrus Fruitsurl: text: Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke (caused by a clot) than women who don't get as much of these compounds, a recent study found.
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