Food For the Good Heart

Variety.  We know what are the healthiest of all foods our heart needs, but to be able to maintain it healthy, we  do not constantly eat these foods, we should eat a variety of everything.

But of course, there are those on top list anyway.

1. The omega-3 fatty acids –  Salmon, tuna, catfish, mahi maui, sardines, walnuts, almonds, chia seeds

these fatty acids found in fish or the plants fish eat, like certain algae, are the handymen of your arterial system, because they can do a whole lot of fixing up. They reduce triglyceride levels in your blood (high triglycerides are a big cause of plaque buildup), and they help reduce the risk of arrhythmia after a heart attack. In addition, they decrease blood pressure and also make platelets less sticky, to reduce clotting. Aim for three portions of fish per week. Best choices: wild, line-caught salmon; mahi-mahi; catfish; flounder; tilapia;  whitefish and sardines

Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish—especially “oily” kinds, such as salmon and tuna—contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil, walnuts and almonds also contain omega-3 fats.

Chia Seeds - Just a spoonful of this plant-based omega-3 powerhouse contains only 60 calories and helps reduce bad cholesterol and plaque buildup. Mix them with yogurt, soup, or sprinkle on a salad.

2. Antioxidant – blueberries, coffee, red wine, green tea.

affeine junkies rejoice. According to Dr. Agatston, studies have shown that coffee is high in antioxidants and reduces the risk of type 2 diabetes. Up to three cups a day also increases cognition levels and helps decrease the risk of Alzheimer’s disease, Agatston says.

Back to the importance of resveratrol, a compound with antioxidant properties, which can also help prevent cancer, according a recent study from the UK’s University of Leicester. Resveratrol is found in dark-skinned berries and grapes. Madirans and Cabernets typically contain large amounts of procyanidins, an antioxidant that helps reduce cholestrol and increases arterial health

3. Fruits and Vegetables – Bananas, berries, apples, grapefruit, pomegranate, cantaloupe, avocado, tomato, broccoli, cauliflower, brussel sprout, yum, carrot.

Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health, according to a study of 72 middle-age people published recently in the American Journal of Clinical Nutrition. Included in the mix were strawberries, red raspberries and bilberries—similar to blueberries—as well as other berries more common in Finland (where the research was conducted): black currants, lingonberries and chokeberries.

Avocado is loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. But they are also high in calories (240 per average-sized avocado), so go easy.  Like oranges, grapefruit contains a lot of vitamin C which, according to research, can help protect against stroke and helps reduce cholesterol.  Vitamin C enrich fruits and veggies are source of pectin, this citrus fruit is also packed with a flavaonoid that lowers blood pressure and reduces artery inflammation. Citrus also contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.

Carotenoids are heart-protective antioxidants in many colorful fruits and veggies. Alpha-carotene, beta-carotene, lutein, and lycopene are carotenoids.

4. Oils – olive, flaxseed, canola and avocado oils.

Make sure it’s extra virgin. The purer olive oil contains higher levels of “good fat” and antioxidants to help unclog your arteries and is considerably more healthy for your heart than vegetable oil and its cholesterol-inducing “bad” fats.  Pressed from the fruit, avocado oil has been touted as a more heart-healthy cooking oil because of its ability to modify fatty acids in tissues around the heart. A 2005 National Institute of Cardiology study that showed the oil could decrease hardening of the arteries, which often leads to heart disease.

 5. Wine – Scientific literature indicates that people who drink moderately are less likely to have heart disease than those who abstain. Drinking in moderation may protect the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood” (preventing clots that can cause heart attack and stroke). Moderate drinking also increases estrogen, which protects the heart—a benefit particularly helpful to postmenopausal women whose reduced estrogen levels increase their risk of heart disease. Remember, 1 drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.