Many are times when we wonder whether that glass of “heart-healthy” red wine is actually good for our health.
For this reason, researchers from the American College of Cardiology aimed to sort out exactly which foods we should all be eating for healthier hearts. They published their recommendations in the Journal of the American College of Cardiology this month after reviewing more than 60 studies.
“There is no perfect, one-size-fits-all dietary pattern for preventing heart disease,” study co-author Andrew Freeman, MD, FACC, director of cardiovascular prevention and wellness at National Jewish Health, said in a statement. ” He said that most of the evidence continues to reinforce that we should have a predominantly plant-based diet lower in fat, without added sugars, no added salt, avoiding processed foods, and with limited if any animal products.
Freeman and his team deemed the following heart-healthiest foods alongside other research-backed foods that you should add to your diet.
Researchers have found that eating one delicious red apple a day can stop LDI oxidation which occurs when cholesterol mixes with free radicals or unstable molecules in your body; as a result, cholesterol becomes damaged, causing inflammation and plaque build-up in your arteries. Cornell scientists found that an apple a day can help lower levels of bad cholesterol by 8 percent. Apples and their skins contain soluble fiber which scrubs artery walls clean.
Almonds are some of the best nuts you can eat. They are full of monounsaturated fat, which helps lower “bad” cholesterol and is a good source of vitamin E, an antioxidant which keeps our immune systems healthy. The Dietary Guidelines for Americans advises keeping fat consumption to 30 percent of your daily calories, with most coming from monounsaturated or polyunsaturated fats.
This is an awesome fruit containing an antioxidant called pterostilbene which stimulates liver cells to better break down fat and cholesterol. Blueberries are also loaded with flavonoids called anthocyanin, which can lower blood pressure and make blood vessels more elastic, lowering the risk of cardiovascular diseases.
Omega-3 fatty acids found in seafood reduce the risk of cardiovascular disease. Tufts University scientists found that in high enough quantities, the omega-3 fatty acids from fish chewed through cholesterol molecules in the bloodstream and shrank the size of remaining LDL particles by 12 percent.
According to the new review, legumes like beans, lentils, and soybeans can reduce coronary heart disease risk and improve blood sugar levels, blood pressure, and even help you lose weight.
“Legumes are affordable and a rich source of protein,” Freeman said. “We should be incorporating more beans and bean-dishes like hummus into our diets to promote heart health.”
Freeman’s team found that drinking coffee may help you live longer. The researchers determined that coffee consumption was linked to lower risk of mortality without any risk of heart problems, like hypertension or arrhythmias. However, concentrating your java with sugar and cream could greatly reduce coffee’s benefits.
True, all those studies about tea being good for your health are legitimate, according to Freeman. His team concluded that both black and green tea could reduce the risk of heart damage as long as they’re enjoyed without milk, sugar or cream. To reap the most antioxidant benefits, drink about 48 ounces of plain green or black tea per day.
With these foods, you can be rest assured that your heart will be healthy but don’t forget to always be happy and avoid stress for a healthy heart.#Rewordit