Study has found that, there is large amount of cholesterol in the body of the Cretans living in Greece, however, few of them die of heart disease. The reason is because of their long-term intake of olive oil. Besides olive oil, there are also many other kinds of food which have certain effect on the prevention of heart disease.
First, oat
You can choose to eat a bowl of oatmeal for breakfast in the morning. It is rich in Omega -3 fatty acid, folic acid and potassium, which are all very beneficial to the heart. Meanwhile, oat contains high content of fiber, so it can well reduce the amount of LDL (Low Density Lipoprotein) cholesterol in the blood, and help keep the arteries unobstructed.
Second, salmon
Because salmon contains a lot of Omega -3 fatty acid, so it can effectively reduce blood pressure and the viscosity of blood. Two meals per week can reduce the probability of death caused by heart attack by one third. Salmon also contains a substance called astaxanthin, which is a very powerful antioxidant.
Third, avocado
Put some avocados in when you make salad. It can provide some high-quality fat which is beneficial to the health of the heart. Meanwhile, by eating avocados, you can take in various kinds of carotenoids, especially -carotene and lycopene, which play a vital role in human health.
Fourth, olive oil
Olive oil contains the highest amount of unsaturated fatty acid among all the edible oil products. Such unsaturated fatty acid can effectively reduce the content of the "bad" cholesterol in the body, thereby reducing the risk of getting heart disease.
Fifth, nuts
Walnuts, cashews, almonds and other nuts are rich in omega -3 fatty acid and polyunsaturated fats. What's more, while eating nuts, you can also take in dietary fiber.
Sixth, berries
No matter it is blueberry, blackberry, or strawberry, they all contain anti-inflammatory ingredients, which can reduce the risk of getting heart disease and cancer, and are beneficial for the health of cardiovascular.
Seventh, beans
Lentils, chickpeas, black beans are also rich in fiber, Omega -3 fatty acid, calcium and soluble fiber, which are all beneficial to the health of our heart.
Eighth, spinach
Spinach contains plenty of
lutein, folate, potassium and fiber, which can help the heart maintain a healthy state.
Ninth, flaxseed
Flaxseed is rich in Omega -3 and Omega -6 fatty acids. Eating a small amount of flaxseed has great benefits to the health of the heart. A bowl of oatmeal or whole-wheat porridge with a little flaxseed is the best breakfast for the health of the heart.
Tenth, soybean
Soybean can help lower the cholesterol level in the blood. And it has very lower content of saturated fatty acids, so it is an important source of quality protein for the protection of our heart. Eating tofu and drinking soymilk are all good choices. Drinking a glass of soymilk at breakfast can also supplement the nutrition which can't be obtained from oatmeal.
