15 Food for a Healthy HEART...part 3

11. Salmon/Fish

Consuming two or more servings of fish per week is associated with a 30 percent lower risk of developing coronary heart disease over the long term, studies show. Fish-especially "oily" kinds, such as salmon and tuna-contain omega-3 fats, which lower levels of triglycerides in the blood that may contribute to blood clotting. Omega-3s also lower blood pressure slightly and can help prevent irregular heart rhythms. No common fish delivers more of the omega-3 fatty acids than salmon. Flaxseed oil, canola oil and walnuts also contain omega-3 fats.

12. Beans

Eating beans regularly is good for your heart, and you don't need to eat a lot of them to benefit. A study published in the Journal of Nutrition suggests having just 1/2 cup of cooked pinto beans daily might lower cholesterol. Soluble fiber is a key reason why, says Philip Ades, M.D., author of the EatingWell for a Healthy Heart Cookbook (The Countryman Press, 2008). "Like all foods that contain a lot of soluble fiber, beans help bind cholesterol and keep it from being absorbed in the gut," he explains. And, as the fiber is fermented, it produces changes in short-chain fatty acids that can inhibit cholesterol formation. (By-products of this same fermentation process are what cause the gas so often associated with eating beans.) Other components in beans also may be responsible for the cholesterol-lowering effect. Beans contain a variety of heart-protective chemicals, including flavonoids, compounds also found in wine, berries and chocolate, that inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.

13. Whole Grains

 People who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don't. This is probably because whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease.

The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease. In a Harvard study of female health professionals, people who ate a high-fiber diet had a 40 percent lower risk of heart disease than those who ate a low-fiber diet.

Aim to include plenty of foods that are rich in soluble fiber, which, studies show, can help lower "bad" LDL. Soluble fiber binds bile acid, a key component in fat digestion that our bodies make from cholesterol. We can't digest fiber, so when bile acids are bound to it, they get ushered out of the body as waste. This causes the body to convert more cholesterol into bile acids, which ultimately has the effect of lowering circulating cholesterol levels. Foods high in soluble fiber include oatmeal, barley, beans, okra and eggplant, and citrus fruit, such as oranges.

14. Raisins

Research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. People with gum disease-which affects up to 50 percent of American adults-are twice as likely to suffer from heart problems. So, dealing with one can help people avoid the other. Last summer, a major heart journal and a major periodontal journal simultaneously published a consensus paper that outlines the link between the two diseases: inflammation. As a result, choosing certain foods, such as raisins, may help you protect both your gums and your heart.

15. Yogurt

 Research shows yogurt may protect against gum disease. Left unchecked, gum disease may elevate a person's risk for heart disease.

Researchers from Japan analyzed dietary intakes from nearly 1,000 adults and found those who consumed the highest levels of dairy-specifically yogurt and yogurt-type drinks-had the healthiest gums. Their report, published in the Journal of Periodontology, credits probiotics (a.k.a. "good bacteria") as one possible champion of gum health. Experts believe that probiotics may help to counter growth of the "unfriendly" bacteria in the mouth. Probiotics are live active cultures used to ferment foods, such as yogurt and kefir (fermented milk), and studies suggest that they may improve digestion and boost immunity too. As for gum health, it's not yet clear how much yogurt (or other fermented dairy foods) one needs to consume to reap the benefits, says Yoshihiro Shimazaki, D.D.S., Ph.D., of Kyushu University, the study's lead author.



source:
http://health.msn.com/health-topics/cholesterol/top-15-heart-healthy-foods?imageindex
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