Useless, not a single one gives you amounts.
11. Chia Seeds
![chia seeds](https://cdn.healthiguide.com/wp-content/uploads/2017/02/chia-seeds.jpg)
Once used by Ancient Aztec warriors, this tiny seed packs a super
health punch. Incorporating chia seeds into your diet is an easy way to
manage your cholesterol levels. Chia seeds help
maintain healthy serum lipid levels. Thanks to the presence of phenolic acid and omega 3 and omega 6 oils!
Phenolic acids
work as an antioxidant, which prevents cellular damage from free
radicals in the body. Omega 3 and omega 6 oils prevent blood clotting
and inflammation. Excessive inflammation can result in heart disease and
diabetes. Add some chia seeds to your smoothie, cereal, oatmeal, or
salad today!
10. Avocado
![avocado](https://cdn.healthiguide.com/wp-content/uploads/2017/02/avocado.jpg)
Avocados are all the rage right now because they are not only tasty but they are packed with almost
20 vitamins and minerals.
Like their yellow friend, bananas, avocados are rich in potassium;
potassium helps regulate and control blood pressure. Keeping your blood
pressure at a healthy level for your age, height, and weight is
essential in preventing a heart attack. Avocados are low in sugar and
rich in fiber thus they keep you full between meals. Whether eaten as a
spread on toast, as a dip in guacamole or sliced onto a salad there is
no wrong way to enjoy avocado.
9. Fish
![fish](https://cdn.healthiguide.com/wp-content/uploads/2017/02/fish.jpg)
An excellent alternative to red meat and poultry,
fish is a low-fat and high-quality protein.
Full of heart-healthy omega 3 fatty acids, vitamin B2, vitamin D, iron,
zinc, iodine, magnesium, and potassium, fish is another super food. The
vitamins and minerals in fish can lower blood pressure, reduce the
chance of stroke, as well as prevent heart attacks. The omega 3’s in
fish aid in maintaining a healthy heart by lowering blood pressure and
reducing the risk of a sudden heart attack. Fish also plays an essential
role in
regulating blood clots and vessel constriction. This is important if you have a history of familial blood clots or stroke caused by blood clots.
8. Coconut Oil
![coconut oil](https://cdn.healthiguide.com/wp-content/uploads/2017/02/coconut-oil.jpg)
We all have heard how great coconut oil is for hair, skin, and nails,
but a beautiful outside starts with a beautiful inside. Coconut oil
really does all that! If you have been looking for oil that can
help boost your good HDL levels
and help lower your bad LDL levels, this is it. HDL or, high-density
lipoprotein, is considered good because it is the “protective” type of
cholesterol. LDL, or, low-density lipoprotein is the “bad” cholesterol.
Knowing your levels of each is important before incorporating new diets or lifestyle changes.
Even though saturated fat has a bad rap over the years, it is an
essential fat for a healthy diet. Coconut oil should still be used
sparingly as it is rich in saturated fats. Even with studies showing its
cholesterol friendly benefits, it is wise to use sparingly.
7. Green Tea
![green tea](https://cdn.healthiguide.com/wp-content/uploads/2017/02/green-tea.jpg)
Drinking green tea reduces the amount of cholesterol digested and absorbed by the body. Green tea
has also been shown
in certain studies to reduce the risk and development of coronary heart
disease by lowering blood glucose levels and body weight. Green tea is
also
rich in polyphenol.
It blocks cholesterol absorption in the intestines and detoxes the body
from bad cholesterol. After a long day, unwind with a good book and hot
cup of heart-healthy green tea.
Related: 11 Useful Remedies Hidden In A Tea Bag
6. Broccoli
![broccoli](https://cdn.healthiguide.com/wp-content/uploads/2017/02/broccoli.jpg)
Oh, broccoli, every child’s worst nightmare. Hopefully, at this point
in life, you have expanded your palette because broccoli is not only
delicious, it’s great for your heart. Broccoli is an excellent source of
vitamin K. It prevents the hardening of your arteries.
Sulforaphane,
which is found in raw broccoli, has shown to decrease inflammation and
reduce blood pressure. Broccoli is also rich in fiber which helps keep
you full longer and prevents snacking in between meals. Fiber also has
been shown to promote healthy digestion and healthy digestion is the key
to staying regular. Eating broccoli raw is the best way to get all the
nutritional benefits this vegetable has to offer. If you do not enjoy
raw broccoli, try lightly steaming it and using nutritional yeast for
flavor.
5. Cinnamon
![cinnamon](https://cdn.healthiguide.com/wp-content/uploads/2017/02/cinnamon.jpg)
You don’t have to do the cinnamon challenge that swept the Internet
to get the nutritional benefits from this simple spice. Just one
teaspoon added to your daily coffee, oatmeal, smoothie, or cereal along
with a healthy diet and exercise plan could reduce your cholesterol
levels. Cinnamon also increases blood circulation, which ultimately
prevents blood clots that lead to heart attack. Just a dash of cinnamon
can provide you with the
antioxidants necessary to fight free radicals
in the body. Some people do experience a slight sensitivity to the
spice in cinnamon, but it is important to remember that only 5-6 grams a
day are what is recommended to reap the health benefits.
Related: Lower Your Blood Sugar Level Instantly with These Foods
4. Asparagus
Asparagus is often known as the vegetable that
makes your urine smell funny. The good news is, only you can smell that
strange smell when you urinate after eating asparagus. There is no bad
news about asparagus; it is all positive! Since asparagus is rich in
folate and other B vitamins, it helps to regulate and lower homocysteine
levels in the body.
Homocysteine is an amino acid
found in meat, and high levels of it are linked to heart disease.
Chomping on asparagus is not enough to completely reverse the adverse
side effects caused by consuming heavy amounts of meat. However,
it has been shown to regulate the amino acid
that has been linked to heart disease. Try swapping out your regular
buttered asparagus with something more heart healthy like coconut oil or
olive oil.
3. Turmeric
![turmeric](https://cdn.healthiguide.com/wp-content/uploads/2017/02/turmeric.jpg)
Don’t be put off by the bright, natural color of Turmeric because it is jam-packed with heart-healthy benefits. The
chemical curcumin and other naturally occurring chemicals
in Turmeric decrease swelling and inflammation in some. Excess
inflammation can cause heart disease, stroke, or heart attack over an
extended period of time. You can add turmeric to soups, meats, poultry,
fish, and smoothies. A hot new trend hitting the scene recently has been
turmeric lattes. Why not step a bit outside of your comfort zone and
try a turmeric latte today?
Related: Turmeric Health Benefits
2. Persimmons
![persimmons](https://cdn.healthiguide.com/wp-content/uploads/2017/02/persimmons.jpg)
Hot on the scene in the produce section is the humble persimmon.
Native to China the persimmon has a soft, fibrous texture and a light
but tangy taste.
According to a study
on tropical fruits, which included persimmons, they found that this
simple fruit could improve lipid metabolism and prevent the oxidation of
LDL cholesterol. Compared to tropical fruits like pineapple, mango, and
guava, persimmons proved to be the healthiest for managing cholesterol
levels. Persimmons also contain high levels of fiber as well as high
levels of polyphenols and tannins. Both polyphenols and tannins are an
excellent source of antioxidants. By adding persimmons to your grocery
list,
you might lower your risk of heart disease or heart attack.
1. Spirulina
![spirulina](https://cdn.healthiguide.com/wp-content/uploads/2017/02/spirulina.jpg)
Spirulina is an algae-based supplement loaded with vitamins and
nutrients your body needs. Phycocyanin, the compound that gives
spirulina its pigmentation, has
antihypertensive effects.
Spirulina reverses endothelial dysfunction in metabolic syndrome; an
increasingly common cause for the development of heart disease in
Americans today. Spirulina also
decreases LDL levels during an eight-week trial study.
Since spirulina is mostly available as a powdered form, it is easy to
incorporate into your everyday diet. Sprinkle some in your tea, mix with
water, or add to a smoothie.
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