EAT THESE 5 FOODS TO MAINTAIN A HEALTHY HEART

Cardiovascular disease is the leading cause of premature death throughout the world. This is partly because of the high saturated fat diet a lot of people consume, which puts extra strain on the heart, so it is important that a healthier alternative is pursued. A diet rich in fruit,vegetables, and whole grains can go a long way to preventing many problems later in life.Along with a healthy diet, here are five excellent additions to maintain a healthy heart.

1. Spinach - It turns out Popeye knew a thing or two about maintaining a healthy heart. This dark green vegetable is excellent for cardiovascular health due to its high levels of beta-carotene, vitamin C, and folate. All of these help prevent cholesterol from building up in the blood vessels. The folate in spinach is particularly helpful, as it is known to reduce homocysteine levels, an amino acid linked to various forms of heart disease. Add to this the positive effects of magnesium and potassium in regulating blood pressure, and you have a cardiovascular super food!

2. Oily Fish - Oily fish such as salmon, herring,tuna, and mackerel have long been advocated as part of a healthy diet. However, oily fish is particularly useful in maintaining a healthy heart. The key to this is the omega-3 fatty acids that are so common in this type of seafood. Omega-3 has been linked to many heart benefits, such as lowering blood pressure, reducing irregular heartbeats, and decreasing the risk of heart failure.

3. Edamame - Research shows that all soy foods provide fantastic benefits for heart health, and edamame beans are no exception.They act by helping to reduce the level of the harmful LDL cholesterol in the bloodstream,and also, like oily fish, are an excellent source of omega-3. An added bonus is that they are really easy to prepare. Most supermarkets sell them in the frozen aisle, and they can be thrown in with any frozen vegetable when cooking.

4. Blueberries - All berries are good for cardiovascular health, but blueberries, in particular, provide a lot of benefits. They contain an unusually high level of the antioxidant anthocyanin that is excellent for decreasing the build of LDL cholesterol on artery walls and reducing the strain on the heart. Blueberries are great because they can be eaten alone as a snack or added to recipes such as oatmeal, pancakes, salads, etc.

5. Healthy Nuts - A small serving of nuts a day is another superb step on the way to a healthy heart. However, not all nuts are equal,and some provide more benefits than others.In particular, nuts such as almonds, walnuts,cashews, and pistachios are all known to have a positive effect on heart health. Nuts contain high levels of unsaturated fats, omega-3, and fiber, which all help lower LDL cholesterol. As well as this, many contain plant sterols (the medication often prescribed to those with high cholesterol), which are also proven to reduce cholesterol.