List of Heart Healthy Foods | List of Heart Healthy Foods Can Help You Lower Your Cholesterol Levels |
List of Heart Healthy Foods Can Help You Live Longer.

"List Of 10 Heart Healthy Foods That
Can Help You Lower Cholesterol and
Live Longer!"









Even with high cholesterol, you do not need to give up yourself to a flat diet. As a matter of fact, a mouth-watering salmon, a fistful of fresh berries, or a glass of red wine could lower your cholesterol levels and better your heart wellness.

When you go to grocery store next time, search for these foods that lower cholesterol levels. These cholesterol-lowering foods are suggested by the American Heart Association.

1. Extra virgin Olive Oil:

The researches have proven that extra virgin olive oil raises the HDL cholesterol (good cholesterol) level, which  lowers plaque buildup in the arterial blood vessel.

Read More on Olive Oil



2. Beans:

Kidney Beans

Lima Beans

Black Beans

Navy Beans

Pinto Beans

Beans, such as kidney, lima, black, navy, and pinto beans are abundant in the fiber necessary to lower cholesterol. Studies have shown that consuming 5 to 10 grams of fiber daily can lower LDL cholesterol (bad cholesterol) by 3 to 5 percent.


3. Oatmeal and Oat Bran:

Oatmeal

Oat Bran

Oats are high in fiber, and they have beta-glucan that can reduce LDL cholesterol levels. Oats also regulate blood glucose levels, which are beneficial to people with diabetes.




4. Nuts:

Almonds

Hazelnuts

Pecans

Pine Nuts

Pistachios

Walnuts

Nuts such as almonds, hazelnuts, pecans, pine nuts, pistachios, and walnuts have monounsaturated and polyunsaturated fats. Researches have shown that they can lower cholesterol. It is suggested that you do not take more than one and a half ounces (approximately 1-1/2 handfuls) because nuts contain high calories.




5. Plant sterols and stenols:

Plant sterols and stenols are natural contents found in the cell tissue layer of plants, fruits, vegetables, legumes, nuts, and seeds. It is recommended that you consume two grams a day by consuming fortified foods including margarine spread, orange juice, and salad dressings. However, they should only be consumed by those who have high LDL cholesterol.







6. Salmon and omega-3 fats:

Salmon

Sardines

Achovies

Fortified Eggs

Soybeans

Omega-3s lower almost all risk components for heart disease.  Omega-3s are contained in fatty fish, like salmon, sardine and anchovies, and in fortified eggs and soybeans.  They cut inflammation, lower blood pressure, lower the level of  triglycerides, cause blood thinner and prevent to clot, and increase HDL cholesterol level.


7. Alcohol:

Taking small amount of alcohol (limiting to one drink a day for adult female and two drinks a day for adult male) can be healthy to the heart.  Especially, red wine that contains antioxidants is considered the best among all the alcohol drinks.



8. Blueberries:

Blue berries are antioxidant-rich berries. They have a compound that can reduce LDL cholesterol.  The research has shown that they are as effective as some cholesterol drugs do.  Having blueberries has fewer side effects than cholesterol drugs.



9. Cranberry-Grape juice:

Grape juice has antioxidants that can slow the oxidation of LDL cholesterol. Cranberry juice brings up HDL cholesterol. Make certain to buy one hundred percent juice.



10. Yogurt with live active cultures (probiotics):

Numerous reports have shown that probiotics found in yogurt can reduce LDL cholesterol by keeping the cholesterol from going back into the bloodstream.




Visit Other Useful Health Sites !













Contact Us | Privacy Policy | Cluboo Web Directory |American Heart Association |
American Public Health Association | Adult Congenital Heart Association
Office of Desease Prevention and Health Promotion



Copyright 2009 ListOfHealthyFoods.com