1:DARK CHOCOLATES AND COCOA:
Flavonoids in dark chocolate and cocoa can help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.
2:FATTY FISH:
Fatty fish contains high levels of omega-3 fatty acids and is linked to a decreased risk of heart disease, stroke, cancer,alcohol-related dementia, and rheumatoid arthritis.
Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.
Fish oil contains the two fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are believed to benefit the cardiovascular system.
3:WHOLE GRAINS:
Whole grains are linked to a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.
While all whole grains may promote heart health, two grains are particularly significant:
*Oats: Contain beta-glucan, a type of soluble fiber that helps lower cholesterol in our body.
*Barley: Are rich in beta-glucans and can help lower “bad” LDL cholesterol.
4:AVOCADOS:
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium.
They provide monounsaturated fatty acids and fiber, two heart-healthy and cholesterol-lowering nutrients.
In one experiment, overweight and obese adults with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who didn't eat avocados.
5:NUTS:
All nuts contain a high level of calcium. Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.
Especially Almonds and Walnuts:
*Walnuts: are high in omega 3 fats, antioxidants, and phytosterols. Walnuts are good for your heart, can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age-related diseases, such as Alzheimer's disease.
*Almonds: are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. In this way, it helps to regulate our blood pressure. Almonds are also high in fiber, vitamin E and magnesium. They help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.
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| Dark Chocolates and Cocoa |
It contains an abundance of powerful antioxidants. Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes.
Flavonoids in dark chocolate and cocoa can help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.
2:FATTY FISH:
 |
| Fatty Fish |
Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.
Fish oil contains the two fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are believed to benefit the cardiovascular system.
3:WHOLE GRAINS:
 |
| Whole Grains |
While all whole grains may promote heart health, two grains are particularly significant:
*Oats: Contain beta-glucan, a type of soluble fiber that helps lower cholesterol in our body.
*Barley: Are rich in beta-glucans and can help lower “bad” LDL cholesterol.
4:AVOCADOS:
 |
| Avocados |
They provide monounsaturated fatty acids and fiber, two heart-healthy and cholesterol-lowering nutrients.
In one experiment, overweight and obese adults with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who didn't eat avocados.
5:NUTS:
 |
| Nuts |
Especially Almonds and Walnuts:
*Walnuts: are high in omega 3 fats, antioxidants, and phytosterols. Walnuts are good for your heart, can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age-related diseases, such as Alzheimer's disease.
*Almonds: are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. In this way, it helps to regulate our blood pressure. Almonds are also high in fiber, vitamin E and magnesium. They help lower cholesterol and reduce the risk of heart disease, and can help protect against diabetes.
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Health