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Foods that help prevent heart disease

  • Oily fish – Sardines, tuna and salmon which contain omega-3 fatty acids. This type of fat has been shown to decrease triglycerides and increase HDL-cholesterol levels,improves blood vessel elasticity and thins the blood, making it less likely to clot and block blood flow.
  • Some vegetables oils – Corn, soy and safflower, which contain omega-6 fatty acids, and those containing omega-3 fatty acids such as canola and olive oil. All of these can help to lower LDL cholesterol when used instead of saturated fats such as butter.
  • Fruit and Vegetables – Antioxidants in fruit and vegetables offer protection against heart disease. Fruit and vegetables are also important sources of folate.
  • Fibre – Wholegrain cereals and fruit and vegetables.
  • Legumes and Soy – Soy protein has been shown to lower LDL cholesterol levels, especially if blood cholesterol levels are high.
  • Nuts and seeds – Nuts like badam, hazelnut, flax seed etc., if consumed in small quantities they are good for heart.
  • Tea – Some evidence suggests that the antioxidants in tea can help prevent the build-up of fatty deposits in the arteries. The antioxidants may also act as an anti-blood clotting agent and improve blood vessel dilation to allow increased blood flow.
  • Foods containing vitamin E –
  • some studies indicate that vitamin E acts as an antioxidant, helping to protect against ‘bad’ cholesterol. Good sources of vitamin E include avocados, dark green vegetables, vegetable oils and wholegrain products. It is better to eat foods containing vitamin E rather than take supplements, which do not have the same protective effects.
  • Garlic – A compound in fresh garlic called allicin has been found in some studies to lower blood cholesterol.

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