1. Almonds: Almonds are one of the most nutrient dense nuts of all. They are loaded with the goodness of heart healthy monounsaturated fatty acids, and fiber. Eating almonds on a regular basis is said to have a powerful effect on lowering of blood cholesterol.
2. Avocados: Avocados are rich in monounsaturated fatty acids, which is a type of healthy "good fats". Adding an avocado in your daily diet can effectively reduce cholesterol according to many scientific studies.
3. Citrus Fruits: Citrus fruits like oranges, lime, tangerine and grapefruits are excellent to reduce ischemic load on the heart, thereby preventing from blockages and plaque build-up.
4. Lentils: Pulses, legumes, and beans are high in protein, and a high protein diet has been linked with at least a twenty percent reduction in the occurrence of heart diseases, if consumed regularly.
5. Oats: oats has anti-inflammatory and anti-oxidant phytonutrients which prevents atherosclerotic build-up and maintains arterial function. Oats also lowers blood cholesterol levels so that less cholesterol struck in arteries which leads to an easy flow of blood and reduces the risk of heart disease.
6. Pomegranate: Regular consumption of pomegranate is well known to prevent damage to the arterial walls. It improves the blood flow to the heart, and helps in lowering of blood pressure. Pomegranate can effectively prevent or reverse atherosclerosis.
7. Spinach: Vitamin C, beta-carotene, and other nutrients in spinach work together in order to prevent oxidized cholesterol building in blood vessels walls. Spinach also has Folate, Vitamin B6, and betaine which lower the serum levels of amino acid homocysteine. Homocysteine is associated with heart diseases, stroke, and age-related cognitive decline.
8. Strawberry: Strawberry lowers the levels of total and LDL level of cholesterol which is also called "bad" cholesterol. They are rich in antioxidants like anthocyanin which prevents oxidative stress and inflammation that contributes to the development of heart disease.
9. Tomatoes: Lycopene, an antioxidant that prevents the oxidation of LDL cholesterol and reduces the amount of cholesterol in the blood. Tomatoes have potassium that helps in lowering blood pressure by taking some of the sodium out of the body, and by relaxing the walls of the blood vessels.
10. Walnuts: Walnuts reduces total cholesterol, LDL cholesterol, and triglycerides. Walnuts lower risk of heart diseases in people suffering from type 2 diabetes. Walnuts are also rich in omega 3 fatty acids which improve cognitive function and prevent obesity, diabetes, high blood pressure, and coronary artery disease.
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