Sunday, January 5, 2014 | by Margaret Noirjean
avocados- rich in healthy monounsaturated fat and antioxidants that may aid in reducing inflammation and blood vessel narrowing
beans supply fiber, which helps lower cholesterol. One daily serving has been linked to a 40% lower heart attack risk
bell peppers offer twice as much vitamin C as an orange. Vitamin C helps protect blood vessels from harmful free radicals
berries- high in heart-healthy antioxidants, including flavonoids, and packed with fiber. Eating regularly could significantly cut heart attack risk.
cranberries- full of antioxidants, including flavonoids, which may help LDL cholesterol from being oxidized and damaging arteries
dark chocolate may help reduce inflammation that damages blood vessels, lower LDL cholesterol and raise HDL cholesterol
dark leafy greens- loaded with folate, a heart healthy B vitamin. Linked with reduced risk of high blood pressure and lower LDL cholesterol
garlic may help lower blood pressure 5 to 8 percent, slow development of atherosclerosis and reduce risk of heart attack by thinning the blood
grapes- packed with resveratrol in grape skin. May help protect against atherosclerosis and inflammation and provide anti-clotting effect.
nuts help lower levels of LDL cholesterol most likely to dammage blood vessels. Rich in antioxidants, including vitamin E and selenium
oily fish- rich in omega-3 fats, which help lower triglyceride levels and blood pressure. Includes salmon, herring, sardines, anchovies and trout.
onions- abundant quercetin and other plant nutrients linked with lowering high blood pressure and reducing risk of heart attack
sweet potatoes pack more potassium than a banana. Potassium helps lower blood pressure by blunting the effects of sodium.
tomatoes- full of lycopene. Cooking helps the body absorb it. Boosts HDL cholesterol.
whole grains may help reduce cholesterol and blood pressure. The bran and germ house most of the fiber and antioxidants.
winter squash contains the antioxidant beta-catotene. Butternut squash and pumpkin are highest in this cardio-protective nutrient.
Hyvee Seasons Health 2014