Issue link: https://cp.revolio.com/i/1462604
www.AbbysHealthFood.com | # 50| Page 23 that while almonds are very high in nutrients, they're also high in calories. Measure your portions and moderate your intake if you're trying to lose weight. 11. Seeds Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol, and triglycerides. For example, hemp seeds are high in arginine, an amino acid that has been associated with reduced blood levels of certain inflammatory markers. Furthermore, flaxseed may help keep blood pressure and cholesterol levels well managed. Supplementing your diet with milled flaxseed has many health- promoting benefits for the body. There is evidence that dietary flaxseed lowers your risk of cardiovascular disease and cancer and may help other conditions like gastrointestinal health and diabetes. Chia seeds are another great food source for heart health. Although more research is needed about the effects of chia seeds on heart health in humans, one study in rats found that eating chia seeds lowered blood triglyceride levels and boosted levels of beneficial HDL (good) cholesterol. 12. Garlic For centuries, garlic has been used as a natural remedy to treat a variety of ailments. In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects. In one study, taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure. One review compiled the results of 39 studies and found that garlic can reduce total cholesterol by an average of 17 mg/dL and LDL (bad) cholesterol by 9 mg/dL in those with high cholesterol. Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke. Be sure to consume garlic raw or crush it and let it sit for a few minutes before cooking. This allows for the formation of allicin, maximizing its potential health benefits. 13. Olive oil A staple in the Mediterranean diet, the heart-healthy benefits of olive oil are well documented. Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease. It's also rich in monounsaturated fatty acids, which many studies have associated with improvements in heart health. In fact, one study involving 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35% lower risk of developing heart disease. Furthermore, a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease. Olive oil is high in oleic acid and antioxidants and has been found to be helpful at preventing and treating hypertension. Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces. 14. Edamame Edamame is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health. Including soy protein in your diet may lead to a reduced risk of cardiovascular disease. If combined with other changes to diet and lifestyle, even slightly reducing your cholesterol levels can have a big impact on your risk of heart disease. One study showed that including 30 grams of soy protein per day in a lipid-lowering diet improved participants' blood lipids, reducing the risk for cardiovascular disease. In addition to its isoflavone content, edamame is a good source of other heart-healthy nutrients, including dietary fiber and antioxidants. 15. Green tea Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity. It's also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect the health of your heart. One study showed that green tea extract effectively increased leptin and reduced LDL (bad) cholesterol in women with overweight and obesity after 6 weeks of treatment even though there were no significant changes in other biochemical markers related to weight. A review of studies found that taking green tea extract for three months reduced blood pressure, triglycerides, LDL (bad) and total cholesterol, compared to a placebo. Taking a green tea supplement or drinking matcha, a beverage that is like green tea but made with the whole tea leaf, may also benefit heart health. The bottom line As new evidence emerges, the link between diet and heart disease grows stronger. What you eat can influence almost every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides. Including these heart-healthy foods as part of a nutritious, well-balanced diet can help keep your heart in good shape and minimize your risk of heart disease. Diet plays a major role in heart health and can impact your risk of heart disease.