5 Best foods For Your Heart, Superfoods For Your Heart

Foods For Your Healthy Heart

Heart disease is a growing concern in America today. Here are some foods that are believed to help prevent heart disease and improve cardiovascular health.

1.Citrus fruits

Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke (caused by a clot) than women who don't get as much of these compounds, a recent study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as stains.
2.Beans

Beans, such as kidney beans, lima beans, and black beans, have several health benefits. They are high in fiber, potassium and folate. The fiber will help you feel full and satisfied and will lower cholesterol. Potassium is necessary to keep the heart muscle beating strongly and regularly. Folate breaks down certain amino acids that have been found to increase the risk of heart disease. Add some beans to a salad, or use them as a side dish for dinner. Eat them several times a week to keep a healthy heart.

3.Oatmeal

Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.

4. Berries

Not only do they make a great sweet treat, but berries are powerful heart-friendly foods. They contain polyphenols that work to prevent cell damage. They also have antioxidants to help the body fight off disease. Add some berries to your oatmeal, or munch on them for a snack. Your sweet tooth, waistline, and heart will all thank you.

5.Salmon

Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.