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9 Foods that can reduce the risk of heart disease

9 Foods that can reduce the risk of heart disease

Keep your heart healthy by adding some foods to your diet.

According to a study by Emory University in Atlanta, a change in eating habits can reduce the risk of heart disease by up to 50 percent.

Here are some foods that can keep the heart healthy, according to a report published on the nutrition website It This Not That.com.

1. Soybeans

Not oil, whole soybeans are a good source of magnesium, folate and potassium. It controls blood pressure, keeps the heart healthy and reduces the risk of heart disease.

Its fiber produces low-density lipoprotein (LDL) which lowers bad cholesterol levels in the blood.

Researchers at the University of Leeds in the United Kingdom, after analyzing several studies, found that eating every seven grams of fiber significantly reduced the risk of heart disease.

2. Tomatoes

According to researchers, tomatoes contain an antioxidant called lycopene which is further enhanced after cooking.
Studies have shown that people who regularly eat lycopene-rich tomatoes have a lower risk of heart disease, skin problems and cancer.

The polyphenols in tomatoes work against dermatitis. Cherries and grapes can be eaten as an alternative.

3. Walnuts

Walnuts are rich in antioxidants, omega-3 fatty acids that work against heart disease. Reviewing clinical efforts to treat nuts with heart disease, it has been found that eating nuts (one handful daily) five days or more a week reduces the risk of heart disease by up to 40 percent.

Walnut oil is very effective in heart disease. So you can separate the oil by frying it over medium heat or you can use walnut oil in cooking or serving.

4. Dark chocolate

Studies have shown that people who drink cocoa as a dark chocolate or ‘hot drink’ have a lower risk of heart disease.

A nine-year study by Harvard Medical School and the Karolinska Institutet in Sweden, published in the journal Circulation Heart Failure, found that women who ate dark chocolate twice a week had a 32 percent lower risk of heart disease.

Their second long-term study found that men who ate the most chocolate had a 16 percent lower risk of stroke.

Polyphenols and flavonoids are good for keeping the heart healthy. Eighty percent cocoa-rich chocolate provides adequate antioxidants.

5. Yogurt

According to the American Heart Association, a study of 2,000 adults who consumed two percent of their daily calories from yogurt found that they were 31 percent less likely to be anxious than others.

According to another study published in the American Journal of Hypertension, eating yogurt every week reduces anxiety by 6 percent. It contains Vitamin D and Calcium. Some yogurt contains a lot of potassium which lowers blood pressure.

According to nutritionists, if you want to lose weight, it is effective to eat yogurt without sugar and any extra flavor.

6. Sweet Potatoes

‘Low-carb’ means slow digestion, and gives a full stomach feeling for a long time.

It is rich in fiber and nutrients and helps in burning fat. There are carotenoids, antioxidants that regulate blood sugar levels and reduce the risk of diabetes which is one of the leading causes of heart disease.

Vitamins A, C and B-6 help in strengthening the body.

7. Boiled peanuts

Resveratrol is found in the red inside of peeled Chinese nuts, which are lower in calories and fat than fried nuts.

“Almonds are a good source of fiber and healthy fats that help reduce inflammation and improve digestion,” said Isabel Smith, founder and registered nutritionist at Isabel Smith Nutrition in the United States.

8. Wood nuts

According to nutritionists, almonds, rich in magnesium and antioxidants, help protect the heart by lowering LDL levels, controlling blood sugar levels and controlling blood pressure.
Whole grains

Suzanne Fischer, a nutritionist at the Fisher Nutrition System in the United States, explains: They are rich in dietary fiber, which improves blood cholesterol levels and reduces the risk of heart disease. It helps to keep the stomach full as well as reduce obesity.
Barley

9. Barley and Grain type foods

“Grain fiber lowers heart-causing cholesterol levels,” said Jessica Crandall, a Denver-based nutritionist and national spokeswoman for the Academy of Nutrition and Dietetics.

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