February is American Heart Month and our Health Gurus have prepared this article providing you a list of superfoods that prevent heart attacks.
According to the American Heart Association, heart disease is one of the leading causes of death in the United States. Each year about 25% of the deaths in the United States are contributed to heart disease.
Moreover, heart disease is not only completely preventable but it can also be reversible. Consider these best heart-healthy foods to be able to lower your risk for heart disease.
Garlic
Many of us don’t like this sort of food, but when it comes to reducing plaque in your arteries and blood pressure, garlic is one of the best decisions.
According to research, garlic helps reduce an enzyme – angiotensin, which constricts blood vessels.
As a result of the research, the people who suffer from plaque build-up in their arteries saw some serious positive changes by 50% when eating garlic pills every day, so this is a real “heart healer”.
Dark Chocolate
A study from Harvard University on the Kuna Indians off the coast of Panama discovered that the local people had very low blood pressure and no any signs of hypertension.
At first, it was concluded that the people living there had a rare genetic trait. Later on, it was discovered that they just drank large amounts of raw cocoa.
For you to imagine how dark chocolate is healthy for your heart, our Gurus have emphasized the ingredients for a 100-gram bar of dark chocolate (with 70–85% cocoa):
- 11 grams of fiber
- 98% of the RDI for manganese
- 89% of the RDI for copper
- 67% of the RDI for iron
- 58% of the RDI for magnesium
- It also has much zinc, potassium, phosphorus, and selenium
We do agree that 100 grams (3.5 ounces) is quite a large amount and not something you should be consuming daily. But having some of it on a daily basis you’ll be able to make your heart healthier, lower blood pressure, and prevent heart disease.
Oranges
Citrus pectin helps neutralize a protein called galectin-3 that causes scarring of heart tissue. According to Dr. Pieter Muntendam, CEO of BG Medicine in Waltham, MA. around 20% of all Americans over 50 have high galectin-3.
Many studies show that a diet consisted of citrus fruits like oranges, prevent the risk of heart failure by 37 percent.
Generally, you can find pectin in the pulp and pith. You can get more of it in juice with pulp or just eat some oranges as much as possible.
Sardines
As you may know, sardines are a nutrient-rich, quite small fish widely consumed by humans and other kinds of larger fish species, seabirds, and marine mammals. These are one of the healthiest fishes that can help with heart health.
According to the research done by the American Journal of Clinical Nutrition, sardines reduce heart disease among women who especially consumed cold-water fish.
Sardines contain omega-3 fatty acids which can help raise good cholesterol, and reduce inflammation in the body.
Turmeric
Turmeric is used by numerous health reasons in the nutrition and fitness industries, especially when it comes to heart health.
Generally, turmeric contains so-called curcumin and can help block biochemical reactions involved in enlargement of the heart or cardiac hypertrophy. It can also reduce your high blood pressure.
Almonds
Almonds are actually a very healthy (and tasty) way to reduce your bad cholesterol levels and prevent the absorption of LDL thanks to a high amount of plant sterols.
According to studies at the University of Toronto, people who eat a diet that consists of almonds can lower their risk for heart disease by up to 28%.
Pomegranates
Pomegranates have a unique blend of antioxidants that help prevent the oxidation of plaque in the walls of the arteries.
In fact, a study showed that atherosclerosis patients were actually able to reduce the plaque that had begun to accumulate within their arterial walls by drinking 8 oz. of pomegranate juice daily.
Beets
Research has found that beets are an excellent source of folate and betaine, both of which are known to reduce the risk of heart disease and help lower levels of homocysteine in the body.
Homocysteine is known to increase the risk of heart disease by causing inflammation that can damage the heart muscle.
Apples
We know that apples are healthy for numerous reasons. Eating an apple every day is good especially for the health of your heart due to numerous causes.
Among the most common reasons is because apples are high in fiber, low in calories, they’re rich in antioxidants, contain vitamin C which definitely does more than bolstering the immune system.
Salmon
Among all the healthy specifications, salmon also contains omega-3 fatty acids. They can help reduce the risk of cardiovascular disease of a person by lowering the levels of triglycerides in the body.
Besides that, salmon also can prevent blood clots and expand constricted blood vessels.
James is the Founder & CEO of GurusWay.com. Majoring in Business and other life-changing sectors, James covers helpful content and shares his experience with the targeted audience.