Foods to Prevent Heart Disease – Part 3

Heart disease is the narrowing of the arteries caused by fatty deposits, or plaques, cling to the artery walls, and clog the arteries. Cigarette smoking, lack of physical activity, obesity, food eaten can build up fatty deposits in the arteries.

Food is directly involved in the risk factors for heart disease, so paying attention of what you eat is very important to prevent heart disease.

Garlic has strong antioxidant values (at least 15 different antioxidants that may neutralize artery -destroying agents). One antioxidant compound in garlic is allicin, which breaks down into sulphur compounds when eaten. These compounds react with red blood cells and produce hydrogen sulphide, which relaxes the blood vessels, and keeps blood flowing easily.

A pioneering garlic researcher, Dr Arun Bordia, a cardiologist at Tagore Medical College in India, discovered that feeding garlic to rabbits with 80% arterial blockage reduced the degree of blockage, and partially restoring the arteries to health (Carper, 1993).

Spinach helps to keep your heart in top shape. Not just spinach, all leafy green vegetables provide folic acid (cut heart attack risk), Vitamins A & C (antioxidants), potassium (helps control blood pressure) and fiber (helps lower cholesterol).

Vegetables have always proven to reduce the risk of heart disease. Study shows that those who ate at least 2.5 servings of vegetables each day cut their risk of heart disease by 25% (each serving is about your palm size).

Besides vegetables, fruits like berries are very good for heart. Blueberries, raspberries, strawberries – whatever berry you like are full of anti-inflammatory, which reduce your risk of heart disease and cancer. Berries were a large part of early man’s diets that contains Anthocyanins (helps to repair damaged proteins in the blood-vessel walls).

Oats are full of compounds that benefit the heart – omega 3 fatty acids, folate and potassium. This fiber rich super food can lower the levels of LDL cholesterol and help keep arteries clear.

Oats’ cholesterol-lowering effects are attributed to the oat soluble fiber beta-glucan. High cholesterol occurs when fat builds up and constricts the arteries, reducing blood flow to the heart. Eating oats can improve blood flow and bind to cholesterol in the gut, aiding its removal from the body.

Food is now validated by science as being the best medicine. The right diet can reduce the risk of many serious diseases. A proper diet is much healthier to prevent heart disease, cheaper and safer than supplements. Enjoy the nutritious food and have a healthy lifestyle.