8 crazy good Superfoods for heart health. Potentially making your heart ridiculously healthy
The following list contains only 8 of many foods that are rich in nutrients and good for heart health. This list contains my favorite foods. Being born in Scotland, the good old porridge was a daily staple. I love porridge, but I have mine with salt. Himalayan rock salt is my favorite as it contains many micro nutrients and is a natural product. Salmon is another fave of mine. I love to cook it making the skin crispy and serve it with a fresh green salad… The key to everything is moderation. Of course, we can’t drink lots of wine and eat lots of chocolate and expect to be healthy but in small amounts they are great!
These top the list for antioxidants — natural ingredients that neutralize certain destructive substances that contribute to heart disease. Blueberries also prevent blood clots and reduce artery inflammation. Strawberries come in at a close second.
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 many heart problems. It’s recommended to eat fatty fish at least twice per week.
Almonds, walnuts, macadamias and hazelnuts are high in monounsaturated fat, which lowers LDL (“bad”) cholesterol without reducing HDL. They are also a rich source of vitamin E (a powerful antioxidant) and of the amino acid arginine, which helps keep artery walls healthy. Walnuts, in addition, protect against clotting and arrhythmia. But keep nuts to an ounce a day as they’re also high in calories. Balance is the key.
True, they’re high in fat, but it’s the healthy monounsaturated kind. Chemicals in avocados also inhibit cholesterol absorption and protect against hypertension.
5. Oatmeal :
Oatmeal is high in soluble fibre 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. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats
6. Olive oil:
As a monounsaturated fat, it’s good for your cholesterol numbers. In addition, dressing your salad with a little olive oil or using it to sauté leafy greens will help you absorb the nutrients in those veggies.
7. Red wine:
Grape skins contain the antioxidant resveratrol, which helps prevent blood clots and the stiffening of heart tissue. In addition, alcohol raises HDL (“good”) cholesterol.
The dark, European kind is rich in nutrients called flavonols, which lower both blood pressure and LDL cholesterol. Small amounts only!