Some Good Heart Foods

1. Red beans
   Black beans and red are very high antioxidant compounds called anthocyanins.

2. Spinach
   Spinach is a good source of vitamin C and beta-carotene. This nutrient is a powerful antioxidant can help prevent bad cholesterol from oxidation and form plaque on artery walls. Spinach is also rich in folate. Folate helps break down homocysteine, a harmful substance in the blood associated with heart disease.

3. Orange
   Citrus is rich in vitamin C and fiber. This fruit is also rich in flavanones (one of which is a hesperidin phytonutrient compound). Hesperidin has been shown to lower bad cholesterol levels and increase good cholesterol levels.

4. Tuna
   Tuna contains omega-3 fatty acids, special fats that help thin the blood, reduce blood pressure and reduce the risk of stroke. Omega-3 fatty acids can also lower bad cholesterol and increase good cholesterol levels in the blood. Salmon is one of the foods rich in omega-3 fatty acids.

5. Garlic and onion
   Garlic and onions contain phytonutrients called allylic sulphides. They help raise good cholesterol and lower blood fats (triglycerides). In addition, they also help smooth the blood flow by preventing platelets from sticking together and forming a blood clot.

6. Oats
   Oats are an excellent source of food to help lower blood cholesterol levels. Oats also contain compounds called saponins, which bind cholesterol and bring it out of the body. Oats are rich in antioxidants known as tocotrienols, which help keep bad cholesterol stick together and form plaques in the arteries.

7. Berry
   Cranberries are rich in flavonoids. Flavonoids are plant pigments that offer antioxidant benefits. These compounds also help prevent damage to the lining of blood vessels and reduce the risk of stroke. Blueberries are rich in phytonutrients called anthocyanins, which support the integrity of the vascular system.

8. Almonds
   Almonds contain some nutrients that keep the blood flowing well and open the arteries. They are an excellent food source for vitamin E, an antioxidant that prevents bad cholesterol from oxidizing and forming plaque on artery walls. Almonds are rich in calcium, vitamin E, magnesium and healthy fats, all of which are good for your heart.

9. Tea and cocoa
   Tea, especially green tea, is rich in polyphenols, which act as antioxidants in the body. Polyphenols reduce the chances of bad cholesterol sticking to the walls of the arteries and protect the heart against oxidative damage.

10. Soybeans
    Soy and processed soy products, can lower bad cholesterol and increase good cholesterol levels. Soy is rich in fiber and contains omega-3 fatty acids (prevents blood platelets sticky and frozen). Tofu and soy milk are rich in magnesium, potassium and calcium, all important to regulate blood pressure.

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