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7 Foods that Boost Heart Health

blueberriesThe road to a healthy heart takes more than just exercising regularly. It would certainly need one to have a healthy overall lifestyle. And, of course when we say healthy lifestyle the larger part of it should mean sticking to a healthy diet as well. The best thing about working towards having a healthy heart is that you do not have to break the bank just to obtain nutritious foods. Below is a list of foods that are good not only for your heart, but for your budget as well.

1. Blueberries

A study conducted in Oklahoma revealed that those people who participated in the same research experienced a significant decrease in their blood pressure. This happened after they drank beverages made from blueberries for eight weeks. Add to that the decrease in levels of oxidative-stress markers which could also be a risk factor for many heart diseases. Eating blueberries provide people with a supply of antioxidants which are also called as pterostilbene. This type of anti-oxidant helps lower LDL cholesterol.
Mix some frozen blueberries into a cup of orange juice. Add some vanilla-flavored yogurt and mix them all in a blender and you will have a healthy beverage in an instant.

2. Almonds

Eating almonds with its skin has been found to prevent LDL cholesterol from oxidizing. Otherwise, when LDL cholesterols undergo oxidation the lining of the person’s blood vessels will be damaged. In turn, the person becomes at high risk of suffering from cardio vascular diseases. Almonds are rich sources of omega-3 fatty acids, magnesium, phytosterols, vitamin E, mono unsaturated fats and polyunsaturated fats.
You can toss some almonds into your low-fat yogurt or sprinkle some of it into a bowl of cereal.

3. Lentils and beans

Adding lentils and beans to your low-fat diet can definitely lower your bad cholesterol levels for up to 50%. This claim is based on a study conducted in the Annals of Internal Medicine.

Toss some beans and lentils into your bowl of soup or salad. You may also tuck these in your favorite burritos and lasagnas.

4. Barley

USDA recommends that barley must be incorporated into our daily diet. Barley is a rich source of soluble fiber that can serve as a super healthy substitute for rice. Three servings of whole grains such as barley in a day can greatly reduce your risks of coronary heart diseases.

Try to mix barley flakes into your bowl of hot cereal. You may also add some barley to your stew and other soup dishes.

5. Avocados

Avocados contain monounsaturated fats that can significantly lower down the levels of bad cholesterol and increase good cholesterol levels. Avocados do not contain any cholesterol and sodium at all. But, if you are looking for a food heavy with mono unsaturated fats avocados can be your best option.
Mash avocados with garlic. Mix them into salsa and lemon juice so you could have a nutritious guacamole.

6. Oats

Oats are not only rich sources of fiber but they also contain magnesium. Research revealed that those people who consume high levels of magnesium become less vulnerable to heart attacks. Add to that the selenium content in oats that can help obstruct the progression of any heart diseases. Oats also contain avenanthramides which act as anti-oxidants that prevent plaque buildup in order to protect the person’s artery walls.

Oat meals have always been everybody’s favorite breakfast. You may also try oat bran muffins to add some variety into your daily intake of oats.

7. Alcohol

Everybody knows that excessive drinking of alcohol can be detrimental to one’s health. However, if you would only make it a habit to drink one glass of red wine during dinner then you will most likely reduce your risk of having a heart attack. But, if you are experiencing stress and anxiety make sure that you do not resort to drinking alcohol as your coping mechanism. Too much of alcohol intake may prelude the existence of not just a heart disease but several other serious illnesses as well.
About the Author:

Ryan Rivera used to suffer from anxiety attacks for seven years.  He now dedicates his life in writing articles that will help people in coping with anxiety, stress, panic attacks and depression. You can read more of his writings at Calm Clinic.

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