Foods Healthy For The Heart

 Certain foods lead to plaque buildup in the arteries, blocking blood flow and increasing your chance for a heart attack or stroke. However, certain foods are actually artery-friendly and can prevent plaque from forming and causing blockage.
Avocados – A well-known healthy fat containing fruit is avocado. It lowers bad cholesterol levels to approximately 17% and also helps in increasing good cholesterol. Avocados make delicious guacamole, go well in salads and on sandwiches and can even be added to warm vegetable side dishes.

Olive oil – Olive oil is a healthy oil that is good for the wellbeing of your heart. First of all it provides your body with healthy fats and second of all it works to reduce your bad cholesterol. It can be eaten daily in pasta, salads or used for cooking any vegetable. Regular olive oil consumption has been shown to reduce your risk of a stroke by 41 percent.

Nuts – Nuts can help your heart to be in optimal health because of their good fats. They contain monosaturated fats, omega-3 fatty acids, and alpha-linoleic acid, all substances that lower bad cholesterol levels. Just a handful of walnuts, cashews or almonds can provide adequate nutrition. Eat them as a snack between meals or give your salad a crunchy element.Broccoli  Broccoli is a great source of vitamin K, which prevents calcium from damaging the arteries. This vegetable lowers bad cholesterol levels and helps with the regulation of healthy blood pressure. Eat a cup of broccoli with your lunch or add it to salads or soup.

Salmon – Like nuts, this freshwater fish boasts a large array of healthy fats. It is rich in omega-3 fatty acids, which helps reduce triglyceride levels, decreases inflammation and increases good cholesterol levels. Apart from salmon, fishes like mackerel, tuna and herring also offer similar health benefits.

Turmeric  This yellow-colored spice contains curcumin, which works to eliminate fatty deposits and decrease inflammation, all beneficial for the health of your arteries. Add this bright-hued spice to couscous, rice or meat dishes. You can also drink some turmeric tea to reap its many benefits.

Cinnamon  This delicious spice can add flavor to a piece of toast, sweet potatoes or even drunk as a tea. Along with flavors, it is also known for its health benefits, mainly by preventing plaque from building up on artery walls, reducing bad cholesterol levels to as much as 26%

Green tea  This hot drink contains the antioxidant cetachin, which gives the drinker various health benefits. It stops cholesterol from being absorbed by the body and fights off obesity. Enjoy a cup or two any time of the day.

Watermelon – Watermelon is a refreshing summer fruit, consumed on its own, as well as in fruit salads or as a beverage.  This fruit is rich in L-Citrulline, an amino acid that stimulates nitric oxide production and helps in widening of the blood vessels and generally promotes good health heart.

Pomegranates  Packed with anti-oxidants, Pomegranate adds a rich flavor to fruit salads and smoothies. It encourages nitric oxide production and thus prevents the arteries from getting clogged up. Phytochemicals also regulate blood flow.


While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.

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