Top 10 Heart Healthy Foods 

  1. Pomegranate: It contains phyto-chemicals such as anthocyanins and tannins (ellagic acid & punicalagins) which has shown to reduce oxidation of LDL, prevent clogging of arteries and lower blood pressure. It has strong anti oxidant properties lowering the total free radical load and oxidative stress. In one study 1 ounce of pomegranate juice per day for a year reduces artery plaque by 30%

  2. Red wine: Red wine is believed to have heart protective benefits due to the presence of polyphenol present in red grapes known as resveratrol. Though resveratrol itself in studies have shown antioxidant and cholesterol lowering properties but consuming red wine has same benefits, is doubtful. Higher wine intake also increases alcohol intake by default which works against a better heart health so its better to have it in the form of supplements. 25-50 mg of Trans Resveratrol daily is optimal dose  

  3. Sesame seeds: It contains phytochemicals which helps to reduce the blood pressure, lower cholesterol and LDL, increase HDL and reduce the chances of clogged arteries. A dose of 30g/day has shown proven & considerable heart protective benefits in various studies  

  4. Omega-3: Omega 3 fatty acids in form of fatty fish, flaxseeds and seeds has cardioprotective properties. It has shown to lower cholesterol levels by increasing HDL levels, reduces oxidative stress and provide cellular protection against free radicals. 1-3 gm of omega 3 from various foods sources or in form of supplements has shown promising benefits against heart disease

  5. Green tea: Green tea has shown to have strong anti oxidant properties due to presence of polyphenols and catechins. Clinical studies have shown to reduce the LDL and triglyceride levels and prevent artheroscelorosis. 3-4 cups of green tea or in the form of supplements provide protection against heart disease. 

  6. Beets & Tomatoes: Beetroot in the form of vegetable or juice has shown to lower blood pressure by increasing the nitric oxide by dilating the arteries. It has also shown to increase exercise and endurance capacities in trained athletes. It has shown to reduce sympathetic activity which is responsible for constriction of blood vessels and hence blood pressure. Tomatoes have a pigment known as lycopene which acts as a strong anti oxidant and it has shown to lower LDL levels and prevent blood clotting. High potassium content of tomatoes also helps reducing the blood pressure 

  7. Dark chocolate: It contains flavonoids which protect plants from environmental tocsin and damage. The flavonoids in humans have been shown to improve blood flow, reducing blood pressure and prevent blood clotting. Dark chocolate in the form of cocoa is best to use because most of dark chocolate has gone through processing where the potential beneficial compounds are ripped off. 10-15 g of cocoa powder daily provide heart protective benefits

  8. Olive Oil: Olive oil is rich in monounsaturated fats which reduces the risk of heart disease. It also has high poly phenolic content which acts as anti oxidants. The 25 ml olive oil per day in the form of virgin olive oil with high polyphenolic content has been shown to raise HDL levels and considerable effects on lowering oxidative stress in study conducted on 200 healthy men. 

  9. Beans: they contain soluble fibre and phyto-chemicals which has shown to lower cholesterol levels and LDL levels, lower blood pressure, reduce oxidative stress and inflammation. They also helps to promote the growth of health flora in intestine required to optimal health. 

  10. Citrus fruits: Citrus fruits in the form of lemons, grapefruit and oranges provides protection against heart disease due to high Vitamin C content. Vitamin C acts as anti oxidant by neutralising the free radicals produced in body. Several studies have shown to lower triglycerides levels, cholesterol and blood pressure. The Vitamin C in supplement form with dose of 1-3g reduces the triglycerides levels upto 30% in 60 days. 


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