Top ten healthiest foods for your heart

When it comes to promoting a healthy cardiovascular system, there are specific foods that can decrease the risk of heart disease. They include the following:

1. Fresh fruit – contains fiber, antioxidants, vitamins, and minerals.
2. Beans and legumes – contain fiber and plant proteins that help to lower LDL cholesterol levels.
3. Fish – the omega-3 fatty acids in cold-water fish help to lower LDL levels.
4. Dark leafy greens – spinach, mesculin, Swiss chard, arugula, and other greens help to reduce levels of a blood enzyme implicated in heart disease.
5. Avocados – are rich in potassium, which helps to regulate heart rhythm and blood pressure, and monounsaturated fats, which lower LDL cholesterol.
6. Whole grains – Fiber helps reduce blood cholesterol levels and lowers risk of heart disease. B vitamins, which may help lower blood levels of a substance called homocysteine. Studies have implicated high homocysteine levels in heart disease and stroke.
7. Nuts – a good source monounsaturated fats and minerals.
8. Soy foods – are useful in keeping correct blood fat levels and are rich in phytoestrogens.
9. Spices and herbs – fat is better digested with the help of the antioxidants and phytochemicals available in many herbs.
10. Wheat germ and flax meal – are good for boosting your intake of fiber, vitamin E, and omega-3 essential fatty acids. Flax in the form of meal, seeds, or oil coupled with a high-fiber diet from whole grain cereals, fruits, vegetables, and added dietary fiber is the best for reducing the risk of developing coronary heart disease. 

The best fiber for heart health seems to come from wheat bran. In one study, including a lot of wheat bran in the diet (7 grams per day) reduced risk of heart disease by 30 per cent. Those who consumed 3 servings of whole grain foods per day reduced their risk of heart disease by 18 per cent. Wheat germ alone does not seem to make a difference; it is the bran that is the key. This of course applies to those who are not sensitive to or allergic to wheat.

Japanese natto, which comes from fermented soy beans, may help prevent and/or treat cardiovascular disease. It fights the buildup of fibrin (a protein that reduces circulation), breaks up clots, and restores blood circulation to diseased vessels. Natto contains a powerful enzyme called nattokinase which is known to be a very strong anti-blood clotting, anti-inflammatory and blood thinner. It has the same properties as Aspirin without the dangerous side effects. Studies have indicated that natto may be an effective replacement for warfarin, a popular blood-thinning medication. As a side benefit there was an approximate 10 per cent lowering of blood pressure resulting from consuming natto.

The suggestions provided here are not intended to replace medical investigation and treatment. All individuals should take an active role in the maintenance of their health, the prevention of disease, and the treatment of their disorders with the guidance of a health care professional.