Foods for The Heart.
Though some promising research does suggest that moderate red wine consumption can have some heart-healthy effects, like raising HDL (good cholesterol) and inhibiting the formation of blood clots, you shouldn't pour with abandon. Heavy alcohol consumption can increase cancer risk - and what's more, many of the health benefits of drinking red wine can be achieved simply by exercising and eating a variety of fruits and vegetables.
Teetotalers looking to get some heart-healthy benefits without alcohol have turned to grape juice as an alternative to red wine. Grape juice, like red wine, has been shown by research studies to reduce blood clotting and reduce damage to artery walls.
Salmon / Nile perch
Omega-3 fatty acids have received a lot of attention for their heart healthy benefits. Omega-3 fatty acids - especially those from fatty fish, like salmon, halibut, lake trout, mackerel, and albacore tuna - can help reduce heart rhythm problems (which can result in sudden death), and may help reduce triglycerides and plaque buildup, and inhibit blood clotting.
There are a lot of heart-health benefits packed into tiny flax seeds, since they are a good source for alpha linolenic acid (ALA), a type of omega-3 fat. Flax seeds have been shown to control blood pressure and help lower cholesterol. However, to gain the fullest spectrum of benefits, you must grind the seeds before eating them, since the tiny, difficult-to-crack seeds can pass through your system completely undigested.
Believe it or not, a small quantity of high-quality dark chocolate helps lower cholesterol. It also has the same antioxidant as red wine and green tea. It should be at least 70% cocoa, which means it has relatively little sugar in it.
It is a new finding that some nuts are very good for you. They have fiber, vitamin E and good fat. Walnuts in particular have omega 3 fatty acids. A handful of nuts a day is good for the heart.
Eat as many different-colored fruits as possible. They are full of antioxidants that protect your heart. The seeds in raspberries are high in fiber. Blueberries help prevent scarring of the arteries. Peaches have lower sugars than most fruits, so are better for you.
This is a real heart tonic! It helps lower cholesterol levels and blood pressure. You add this in to your diet on a regular basis—a clove or two a day.
Good if you use free-range chicken or substitute with tofu. Be sure to remove the skin, removing the fat.
Marinating meats like chicken with garlic, spices and herbs reduces the potential for them to be carcinogenic when you grill or broil them.
It is a grain-like seed, used by the Incas. This is one of the world's most perfect foods because it has more protein and fewer carbohydrates than most grains. It has 8 amino acids and can also lower your cholesterol.
This soy cheese is a heart-healthy alternative to meat and eggs. It takes on all flavors and is a great source of protein.
This yellow spice is one of the hottest medicinal plants around. It's a powerful anti-inflammatory agent and anti-cancer agent. (And the flavor is wonderful!)
This is a carbohydrate that is fibrous and better for you than bread. Potatoes in moderation are good for you.