Food for a healthy heart
; Apples
Both soluble fiber and insoluble fiber in
Apples helps lower LDL (bad) cholesterol
levels and protects from developing
Atherosclerosis, which leads to heart
attack. 1 cup of apple contains about 3.7
grams of Fiber.
; Oranges
Oranges are heart healthy as they con-
tains Folate or vitamin B9 that helps in
reducing homocysteine levels that are asso-
ciated with heart disease.
; Green peas
Green peas contain vitamin B2 and vita-
min B6 that are necessary to convert
homocysteine to benign molecules. High
homocysteine damages blood vessel walls,
leading to heart disease.
; Blueberries
Soluble Fiber Pectin in blueberries helps
lower cholesterol. Fiber binds to bile salts
in the colon and removes them from the
body. Body has to replace bile salts and has
to break down cholesterol to do so.
; Grapes
Grapes contain flavans, anthocyanins,
quercetin, kaempferol, and resveratrol that
have antioxidant properties plus provide
many protective effects like lowering cho-
lesterol.
; Kidney beans
Soluble fiber in kidney beans grabs the
bile and takes it out of our body through
the feces. Reduced bile levels push the liver
to make new bile from cholesterol circulat-
ing in the blood, thus, lowering cholesterol
levels.
; Lean beef
Vitamin B12, and B6 in lean beef helps
protect your heart as they lower levels of
homocysteine.
; Kale
Fiber in kale helps reduce high choles-
terol levels by binding to bile salts and facil-
itating their excretion. Bile is vital for
digesting fats and the body will use blood
cholesterol to produce bile salts thus lower-
ing its levels.
; Cashews
Cashews are rich in unsaturated fatty acid
called oleic acid, a heart healthy monoun-
saturated fat. Oleic acid helps increase
HDL (good) cholesterol levels. Cashews
have lower fat content than most nuts.
; Kiwifruit
Kiwi is rich in antioxidants vitamin C,
vitamin E and polyphenols that help in
lowering triglyceride levels, reduced plaque
build up that leads to arterial blockages.
By arrangement with Gud2eat.com
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