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12 Foods You Should Consume Regularly To Prevent Heart Diseases

1. Fatty fish

Fatty fish such as salmon and sardines are compact with omega-3 fatty acids. These fatty acids are unsaturated fats that come with anti-inflammatory properties. They are particularly helpful in raising the good cholesterol levels in your body. They also lower your chances of blood clots. Omega-3 fatty acids are exceptionally good for you, especially when you want to prevent a heart attack.

2. Berries

Berries like strawberries and blackberries have properties that can be helpful for your arteries. Berries are packed with compounds like quercetin and anthocyanins as well as anti-inflammatory and antioxidant properties. When you eat berries, you will bring down your bad cholesterol levels. They also help in reducing your blood pressure and blood sugar levels.

3. Citrus fruits

Citrus is packed with flavonoids which have great antioxidant properties. This way you can ensure the levels of free radicals in your body are maintained, so you won't suffer oxidative stress. You can either stick to citrus fruits such as grapefruit or add a dash of lemon in your water to give you the flavonoids you need.

4. Olive oil

It has been observed that increasing your consumption of olive oil can bring down the chances of a heart attack or stroke. It's packed with monounsaturated fatty acids. Research suggests a diet packed with these can raise the level of good cholesterol in your body.

5. Avocado

Avocado is a superfood that comes with many health benefits. These are also rich in monounsaturated fatty acids. Studies show eating one avocado every day can bring down your bad cholesterol levels.

6. Legumes

Lentils beans and peas among others all fall under legumes. These are packed with fiber which can reduce the chances of atherosclerosis by bringing down the levels of bad cholesterol. Additionally, beans have a low glycemic index which means they won't increase your blood sugar levels.

7. Tomatoes

Cooked tomatoes are packed with lycopene. This particular compound not only gives tomatoes their red color but also increases the level of good cholesterol in your body. It was observed that people who had a higher level of lycopene in their bodies from eating tomato products had a much lower chance of stroke.

8. Vegetables

Vegetables include onions, garlic among others. When you have a diet rich in these veggies, you will reduce your chances of dying from heart disease. Allium vegetables can also bring down your blood pressure and cholesterol levels along with that it also reduces inflammation.

9. Walnuts

Walnuts by themselves are a great source of protein and healthy fats. They are also compact with fiber. Studies showed that eating nuts regularly can significantly reduce the chances of heart disease.

10. Spinach

Spinach and other leafy vegetables are a rich source of dietary nitrates along with boosting your nitric oxide levels in the bloodstream. Spinach can also ensure you have enough fiber and folate. Folate is particularly important for bringing down the levels of a certain amino acid in your body. Too much of this amino acid can damage your blood vessels and increase plaque buildup in your arteries.

11. Dark chocolate

It's a great source of cocoa flavonols which reduce your blood pressure levels and also improve the flow of blood in your body. Research also shows flavonols can help repair any blood vessels that may have been damaged and even grow new ones.

12. Green tea

Green tea has gained popularity for a number of reasons, one of them being being able to reduce your weight. Research shows that having a cup of green tea every day can bring down the chances of cardiovascular disease. The benefits you get from green tea are mainly because of compounds known as catechins. These catechins have anti-inflammatory and antioxidant properties.

Source: Healthline

Content created and supplied by: Tipsvstricks (via Opera News )

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