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Nuts Especially Almonds And Walnuts

Nuts are another exceptionally nutrient-dense food.

Theyre very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health .

Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure .

Whats more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.

Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.

In an analysis of 25 studies, eating 23 servings of nuts per day decreased bad LDL cholesterol by an average of 10.2 mg/dl .

Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and nonfatal heart disease .


Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.

Omega-3s bolster heart health by increasing good HDL cholesterol and lowering inflammation and stroke risk.

In one large, 25-year study in adults, those who ate the most non-fried fish were the least likely to develop metabolic syndrome, a cluster of symptoms that includes high blood pressure and low good HDL levels .

In another large study in older adults, those who ate tuna or other baked or broiled fish at least once a week had a 27% lower risk of stroke .

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The audit plan is generally divided into three levels annual audit plan, project audit plan and audit plan.

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Doing so may reduce your risk of heart disease by 30 percent, research suggests. Omega 3 fats in fish lower triglycerides and blood pressure they also can help prevent irregular heart rhythms. Have trouble fitting in fish? Speak with your doctor about fish oil supplements-taking them daily helped current Pittsburgh Steelers to improve their cholesterol profiles, according to a one study in Sports Health.

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Cook Fresh Vegetables The Heart

Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four. Place the vegetables in a skillet with a tight cover and cook them over very low heat until done.

Add herbs and spices to make vegetables even tastier. For example, these combinations add subtle and surprising flavors:

  • Rosemary with peas, cauliflower and squash
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Start with a small quantity of herbs and spices , then let your familys feedback be your guide. Chopped parsley and chives, sprinkled on just before serving, can also enhance the flavor of many vegetables.

Dark Chocolate And Cocoa

Cocoa is the main ingredient in dark chocolate.

It may seem too good to be true, but research verifies the claims that dark chocolate and cocoa can lower bad LDL cholesterol .

In one study, healthy adults drank a cocoa beverage twice a day for a month.

They experienced a reduction in bad LDL cholesterol of 0.17 mmol/l . Their blood pressure also decreased and their good HDL cholesterol increased .

Cocoa and dark chocolate also seem to protect the bad LDL cholesterol in your blood from oxidation, which is a key cause of heart disease .

However, chocolate is often high in added sugar which negatively affects heart health.

Therefore, you should use cocoa alone or choose dark chocolate with a cocoa content of 7585% or higher.


The effect seems strongest in people with high cholesterol.

SummaryThere is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.

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Whole Grains Especially Oats And Barley

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Extensive research ties whole grains to lower heart disease risk.

In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings up to seven of whole grains per day .

Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.

While all whole grains may promote heart health, two grains are particularly noteworthy:

  • Oats: Contain beta-glucan, a

Fruit is an excellent addition to a heart-healthy diet for several reasons.

Many types of fruit are rich in soluble fiber, which helps lower cholesterol levels .

It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.

One kind of soluble fiber called pectin lowers cholesterol by up to 10%. Its found in fruits including apples, grapes, citrus fruits and strawberries .

Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase good HDL and lower bad LDL cholesterol .

SummaryFruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.

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