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The top 10 heart healthy foods

You want to keep your heart healthy? The best way to do this is by maintaining a healthy diet rich in low-fat foods. There are some foods that can not be out of your diet, what are they?

There is scientific evidence indicating that 70% of cases of heart disease can be prevented by maintaining a healthy diet. Arthur Agatston, renowned cardiologist and founder of the South Beach diet, says about this : What’s good for the heart is good for the brain and good for general health.

But, do not think you should just focus your attention on the main meals. On the contrary, from breakfast to dinner, including snacks, can be heart healthy if you put your mind. You only need to include certain foods, which ones?

1) Oats

heart healthy oats

It is ideal to start the day with a tasty and nutritious bowl of oatmeal. It is a food that has a rich content of omega 3 fatty acids, folic acid and potassium. Moreover, it is a good source of fiber, beneficial to lower LDL cholesterol levels and help keep your arteries clear.

2) Salmon

heart healthy salmon

This fish is famous for its extraordinary content in omega 3 fatty acids, which can be of great help to regulate blood pressure and maintain healthy levels of clotting. It is scientifically proven that two servings per week can risk to suffer a heart attack. Apparently, salmon contains a carotenoid called astaxanthin, an antioxidant very powerful capable of preventing heart disease.

Related: The top 10 things that are sabotaging your diet

3) Avocado

avocado for heart health

It is a full fruit of monounsaturated fats, substances identified as responsible for helping to maintain low levels of LDL cholesterol, increasing the amount of HDL cholesterol in your body. They also allow the absorption of beta – carotene and lycopene, 2 proven antioxidants in preventing cardiovascular disease.

4) Olive oil

heart healthy olive oil

It has an exceptional content of monounsaturated fats, for this reason it is a highly effective natural remedy to reduce LDL cholesterol, causing in turn a decreased risk of developing heart disease. You only need to consider when buying olive oil, extra virgin it because it is less processed and has almost intact its healing properties.

5) Tree nuts

the top 10 heart healthy foods walnuts

They are rich in omega 3 fatty acids and other mono- and polyunsaturated fats. They are also a rich source of calcium, magnesium and potassium, 3 minerals essential for the proper development of heart functions.

6) Berries

berries great food for hearth health

Both blueberries, raspberries and strawberries, or other varieties of berries, have the distinction of being rich in anti – inflammatory components, can reduce the risk of heart disease and cancer.

7) Legumes

legumes for heart health

Lentils, chickpeas and black beans, especially, are a rich source of fiber, omega-3 fatty acids, calcium and vitamin B1. These natural components are of great help to activate and keep your heart healthy.

8) Leafy greens

leafy greens for heart health

These leafy green vegetables have extraordinary antioxidant content components, especially in lutein, folic acid, potassium and fiber.

9) Flaxseed

flax seed is heart healthy

Flax seeds are a high source of fiber and fatty acids omega 3 and omega 6, essential substances for the proper functioning of the heart and arteries healthy.

10) Soy

heart healthy soy milk

It can help reduce cholesterol and prevent other coronary complications, because it has a very low content of saturated fat. Remember it is a great source of lean vegetable protein, an essential food for your heart – healthy diet.

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