The researchers say this may be enough to keep some people out of blood pressure medications. In addition, vegetables, like most vegetables, are full of fiber, which helps to lower cholesterol levels, prevent constipation and help you feel full, helps control weight. And of course, maintaining a healthy weight is the key to good heart health. Making the right food decisions can be challenging, but it doesn’t have to be confusing. Healthy eating includes a variety of fruits, vegetables, whole grains, unsaturated vegetable oils such as safflower or olive oil, lean dairy products, unsalted nuts, legumes and fish or without skin.

Like potatoes, tomatoes are rich in heart-healthy potassium. In addition, they are a good source of the antioxidant lycopene. Lycopene is a carotenoid that can help lower “bad” LDL cholesterol, keep the blood vessels open and reduce the risk of a heart attack. And because they are low in calories and low in sugar, they do not detract from an already healthy diet. “They are excellent for the body in several ways,” says Graf. Women who consume large amounts of flavonoids found in oranges and grapefruits have a 19% lower risk of ischemic stroke than women who do not receive most of these compounds, according to a 2012 study.

And they are rich in fiber, which can reduce the risk of heart disease. “They are absolutely not junk food or refined carbohydrates,” says Graf. You may eat a lot of food, but your body may not get the nutrients it needs to be healthy. Nutrient-rich foods contain minerals, proteins, whole grains and other nutrients, but contain fewer calories. They can help you control your weight, cholesterol and blood pressure.

This vegetable butter, made from ground sesame seed, contains five grams of vegetable protein and three grams of healthy fiber for two tablespoons. In addition to antioxidants, it also offers a variety of important nutrients, including calcium, magnesium, iron and zinc. Tahini phytosterols have also been shown to improve blood vessel health and lower blood cholesterol. But you may even want to take another look at some of the slimmer pieces of red meat. More recent research shows that eating any type of red meat increases a circulating chemical called MAOT, which can also increase the risk of cardiovascular disease. That doesn’t mean you can never enjoy a steak or hamburger, just choose the ones that are least common.

Other research has shown that even two cups a day can reduce the risk of cardiovascular disease and stroke by 30%. It is unclear where heart doctor near me the benefit comes from and the news is not necessarily a reason to stop. “If you already drink coffee and enjoy it, go on,” says Graf.

When the endothelial is damaged, it can pave the way for the build-up of plaque in the arteries, which can lead to a heart attack or stroke. Nitric oxide also expands the blood vessels, increases blood flow and prevents blood stiffness. Both effects help maintain healthy blood pressure and some studies show that drinking beet juice helped lower blood pressure. An analysis of 14 studies from 2016, published in the journal Circulation, found that for each serving of whole grains consumed daily, the risk of cardiovascular disease decreased by 9 percent . According to AHA, high blood pressure is a huge risk factor for heart disease.

Research shows that replacing animal proteins with vegetable proteins can improve cholesterol and blood pressure. Beets are also rich in nitrates, which are converted into nitric oxide in the body. An effect of nitric oxide is to keep the endothelial, the lining of blood vessels, in good condition.

Healthy food options can reduce your risk of heart disease, heart attack and stroke, as well as specific risk factors such as high blood cholesterol, high blood pressure, obesity and type 2 diabetes. These soft, tasty fruits have an established reputation for delivering healthy fats to the body and heart. Like olive oil, they are rich in monounsaturated fats, which can reduce risk factors for heart disease, such as cholesterol. They are also rich in antioxidants and potassium, says Graf.

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