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Thursday, September 10, 2020

Best Foods You Should Be Eating To Reduce Heart Disease Risk

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There are so many heart-healthy foods to choose from. But what are the best foods to keep your heart healthy?

Below are 6 foods you can eat, to reduce your heart disease risk:

Oily Fish

Fish that are rich in omega-3 fatty acids such as tuna, salmon, mackerel and sardines, helps decrease your triglycerides and increase HDL-cholesterol levels. It also improves the elasticity of blood vessels and thins the blood, decreasing its chances of blood clot and blood flow blockage.

Whole Grains

Studies have shown that people who consumed whole grains, like brown rice, oats and whole-grain breads have a lower risk of death, due to cardiovascular diseases. Researchers have attributed this to the fiber present in whole grains, that help reduce blood pressure levels and blood cholesterol.

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Almonds

Almonds are rich in phytosterols, fiber and oleic acid, an unsaturated fatty acid. Snacking on 1.5 ounces of almonds per day, for at least 6 weeks can decreased the LDL or bad cholesterol level compared to those who snacked on a muffin, which contains the same amount of calories. So try to replace your snack with this healthy and nutritious almonds.

Tea

The antioxidant flavonoids, that are present in tea, help reduce the risk of cardiovascular diseases including diabetes and cancer. Studies have shown that the antioxidants in tea can help prevent the build-up of fatty deposits in the arteries. Also drinking 3-6 cups of tea a day was associated with a 45% lower risk of dying from heart disease.

Avocado

People who add avocado to their daily diet reported improvements in their LDL or bad cholesterol levels. Researchers have attributed this heart-healthy effects to the antioxidants, fiber, monounsaturated fatty acids other compounds present in avocados.

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You can incorporate more avocado into your diet, the heart-healthy way. This is by adding in into salads, using as spreads and even blending it into your smoothies.

Blueberries

Like blueberries? Did you know that just 1 cup of this per day, can help decrease your blood pressure and reduce arterial stiffness? This is because blueberries help boost the levels of nitric oxide, which is very important for dilating blood vessels by almost 69%.

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