10 Top Foods That Prevent Heart Disease

What kind of food should one eat to prevent heart disease? What are some foods that prevent heart disease? What are some of the foods that you can eat to prevent coronary heart disease? Which types of foods can a man or a woman eat so that he or she can prevent heart disease?

In this article, I want to share with you some healthy foods you must consume regularly if you want to have good heart health.

Now, what are those foods?

1.    Eat A Handful Of Nuts Every Day

Nuts are one of the foods that help prevent heart disease— Researchers have revealed that eating about 20 grams of any kind of nut can help to reduce your risk of developing heart disease—men and women who consume nuts regularly have about a 30% lower heart disease rates compared to men and women who do not eat nuts regularly.  This is because nuts contain monosaturated fats which help to strengthen the heart and the cardiovascular system.

So, make it a habit to eat nuts every day. You may sprinkle a handful of peanuts in your cereal breakfast or corn-dough porridge breakfast. Alternatively, you may chew a handful of peanuts or almond nuts after taking your breakfast.

In the afternoon, you may chew a handful of pistachio nuts with your snack, and in the evening consume 20 grams of hazelnuts, walnuts, Tigernuts, or Brazilnuts after your dinner.

2.    Apples

Apples are another of th healthy foods you can eat to prevent heart disease.

A study conducted in the United States suggests that eating two apples a day or drinking 12 ounces of 100% apple juice can help to reduce one’s risk of developing heart disease.

Apples contain phytochemicals which oxidize, or break down, low-density lipoproteins (LDL), the bad cholesterol which contributes to the damage of the heart and its blood vessels. Additionally, chemicals in apples known as pectins can also reduce the levels of cholesterol in the body, thereby helping to protect the heart and it vessels from damage.

3.    Watermelon

High blood pressure is one of the factors that can increase one’s risk of developing heart disease and watermelon can help to keep the pressure of the blood flowing through the heart at normal levels so that no damage is caused to the heart.

A study published in the American Journal of Hypertension has revealed that watermelon reduces aortic blood pressure, thereby preventing an overload of the heart even under stressful conditions and allowing the heart to work efficiently and easily even under stressful conditions.

    

4.    Mango

Research conducted at the Illinois Institute of Technology suggests that eating mangos can help to prevent heart disease because essential nutrients in mango help to reduce levels of cholesterol and triglycerides in the body—high levels of cholesterol and triglycerides in the body can increase one’s risk of developing heart disease.

So, eat one fresh mango in the morning after your breakfast and consume another fresh one in the evening after you take your dinner.    

Alternatively, blend a large number of mangos, store the juice in your fridge, and drink one glass of the juice after breakfast, lunch, and dinner every day.

5.    Honey

A study conducted in the University of Illinois has discovered that drinking a mixture of about 4 tablespoons of honey  and 16 ounces glass of water  protects the heart—it provides the body with antioxidants which help to break down fats and cholesterol, thereby helping to prevent the arteries of the heart from becoming narrow by preventing the deposition of plaque.

So, add four tablespoons of honey to your tea, coffee, oats, or porridge when you are taking it in the morning. And in the evening, before you go to sleep, drink honey added to warm water containing fresh lemon juice. Alternatively, spread the honey on your bread and enjoy it.

6.    Eat Foods Rich In Fiber

According to the Harvard Medical School, fiber helps to prevent high blood pressure, as well as lower cholesterol, thereby helping to keep the heart-healthy. So, you may choose to eat 2 cups of cooked oatmeal, or 2 cups of cooked wheat porridge, with 3 slices of whole wheat bread and 1 medium-sized apple in the morning.

For lunch, eat 2 cups of cooked brown rice or two cups of wheat with spinach or carrot stew, and eat 2 medium-sized bananas as your dessert.

And then for your dinner, you may choose to eat cooked shredded wheat with broccoli or beans stew, and then eat  I medium-sized pear or 1 fresh orange as your dessert.

7.    Curcumin

A study conducted in France suggests that eating curcumin may prevent clogging of arteries, which is also known as atherosclerosis, which is one of the factors that can increase one’s risk of getting a heart attack.

So, regularly, use curry to cook your stews and gravy. You may add two teaspoons. Alternatively, cook your white rice together with two teaspoons of curry always instead of using the curry to prepare stew.

8.    Eat 40 Grams Of Cheese Every Day

A study published in the European Journal of Nutrition suggests that eating a small portion of cheese every day, about 40 grams or a matchbox-sized portion, can reduce one’s risk of developing heart disease by about 14 %.

9.    Chocolate

If you are middle-aged or you are an elderly person, you might consider eating 3.5 grams of chocolate, or two standard Hershey bars,  every blessed day because a study conducted in the United Kingdom suggests that middle-aged and elderly persons who eat the amount of chocolate recommended above have lower   rates of heart disease than persons who do not eat chocolate.

10. Avocado

A study has found that eating avocado can lower the levels of cholesterol in the body, as well as reduce the pressure of the blood flowing through the arteries that are found in the heart, thereby lowering one’s risk of developing heart disease.

So, eat your bread with a spread of two medium-sized slices of avocado as your snack in the afternoon. And every morning and evening, eat three large slices of avocado after you consume your main meal. 

Conclusion

Some foods that you can eat to prevent heart disease are nuts, fruits such as apples, watermelon, and mango, honey, fiber-rich foods, curcumin, cheese, chocolates, and avocados.

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