Top Six Heart Healthy Foods
Timeless Nutrition Tips...
Following is a list of the top six heart-healthy foods that can help cut your risk of heart disease considerably!
1. FishCan cut heart disease risk up to 50-percent!
The American Heart Association recommends eating at least two servings of fish a week. Research now shows that eating at least one serving of fish each week can cut your risk of dying from a heart-related disease in half.
2. ApplesCan cut heart disease risk up to 50-percent!
An apple or two a day really may help keep doctor visits at bay. Research has shown that drinking 12 ounces of apple juice or eating two whole apples a day can reduce the oxidation of LDL cholesterol. Another study done in the Netherlands found that the phytochemicals in apples could help cut the risk of death from heart disease or stroke in half.
3. WalnutsCan cut heart disease risk up to 45-percent!
Walnuts contain a type of fat called linoleic acid, which lowers cholesterol and prevents blood clots. In fact, a study found that eating walnuts could decrease your total cholesterol level by 12 percent and LDL cholesterol level by 16-percent.
Bonus Benefit: Walnuts can also alleviate symptoms of fatigue. A study published in the American Journal of Clinical Nutrition suggests that alphalinolenic acid found in walnuts can boost energy and relieve depression symptoms.
4. Olive OilCan cut heart disease risk up to 40-percent!
Of all cooking oils, olive oil contains the largest proportion (77-percent) of monounsaturated fat, which lowers LDL cholesterol without affecting HDL levels. In cardiology-speak, that is called "improving your cholesterol ratio". Olive oil is obtained from the whole fruit, making it high in plant phenols, which are powerful antioxidants.
Can cut heart disease risk up to 30-percent!
One serving of dried beans a day can reduce cholesterol by up to 10-percent. The fiber is the primary protector. Beans also contain compounds that may reduce clotting and improve blood-vessel function. They are also a great source of folate, which keeps homocysteine levels (an indicator of heart trouble), in check.
Can cut heart disease risk up to 29-percent!
According to more than 40 studies, eating about one-cup of cooked oatmeal a day significantly decreases blood cholesterol levels, thanks to beta-glucans, a soluble fiber. The key is to maintain a consistent intake; regular consumption of oatmeal cuts your overall heart-disease risk by as much as 20-percent.
Oatmeal is a fiber rich food that provides a quick boost of energy from carbohydrates, but will not result in a sugar crash that is common with many breakfast cereals. The fiber in oatmeal will feed the beneficial bacteria in your digestivie tract, helping to keep the digestion system healthy. This means you can easily absorb the nutrients in oatmeal and avoid constipation.
For Fun: Top 10 Most Common Foods in America's Kitchens
- Granulated sugar
- Peanut Butter
- Ground black pepper
- Baking soda
- Yellow mustard
- Vanilla extract
- Baking powder