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Can eating certain foods reduce your risk of having a heart attack?

It is a question that many people ask themselves, since cardiovascular diseases are the main cause of death among women. Fortunately, the answer is yes. But which foods are the ones to keep your heart healthy?

Consuming lots of fruits, vegetables, fish, whole-grain products, lean proteins, and foods, rich in fiber and omega-3 fatty acids are pretty much the basis for protecting your heart.


Foods rich in omega 3 fatty acids Fish such as; Salmon, Tuna, Sardines, Anchovies, NZ Green Lip Mussel and Mackerel are rich in omega-3 fatty acids. Research suggest that foods rich in omega-3 fatty acids can reduce inflammation and lower blood pressure. 

Alpha-linolenic acid is a type of omega-3 fatty acid found in plants. It is found in Flax seed oil, and in Canola, Soy, Perilla, and Walnut oilsAlpha-linolenic acid is similar to the omega-3 fatty acids that are in fish oil, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Colorful berries are packed with healthy phytonutrients and fibers that are good for your heart and prevent cardiovascular disease. For example, mixing blueberries, strawberries, cranberries or raspberries with your yogurt or whole-grain cereals.


If you want to start your morning with a healthy breakfast for your heart, it is best to choose oatmeal. "Oatmeal lowers bad LDL cholesterol and will certainly make you feel satisfied until noon." Add some more berries and almonds to get your day off to a good start.

Red, yellow and orange vegetables

Brightly colored vegetables such as carrots, sweet potatoes and red peppers are packed with carotenoids, fiber and vitamins, all of which are good for your heart.


There is a logical reason why avocados pop up in every diet: they are full of monounsaturated fats that help lower cholesterol and reduce hardening in arteries.


Asparagus is filled with nutrients such as beta-carotene, folic acid and fibers that help protect your heart.


Bright red tomatoes contain a lot of lycopene, vitamin C and beta-carotene, all of which reduce the risk of heart disease.

Citrus fruit

Fruits such as oranges and grapefruits contain a large amount of flavonoids and vitamin C, which play a role in protecting your heart. Flavonoids lower the risk of strokes and vitamin C would lower the risk of cardiovascular disease.


It seems that you don't have to worry so much about the calorie and fat content in a handful of nuts. After all, pistachios, walnuts and almonds are packed with fiber and vitamin E that help you lower bad cholesterol.

Which foods should you avoid?

For your heart it is best to avoid foods with a lot of cholesterol and saturated fat such as butter and sausage or bacon. Other meats, highly processed foods with a lot of sugar, soft drinks and too much salt are also bad for your heart.


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