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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15 Food for a Healthy HEART...part 2

6. Berries

Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of "good" HDL cholesterol and lowered blood pressure, two positives when it comes to heart health, according to a study of 72 middle-age people published recently in the American Journal of Clinical Nutrition. Included in the mix were strawberries, red raspberries and bilberries-similar to blueberries-as well as other berries more common in Finland (where the research was conducted): black currants, lingonberries and chokeberries. The diverse range of polyphenols-a broad class of health-promoting plant compounds that includes anthocyanins and ellagic acid-provided by the mix of berries is likely responsible for the observed benefits. Polyphenols may increase levels of nitric oxide, a molecule that produces a number of heart-healthy effects. One is helping to relax blood vessels, which subsequently results in lowered blood pressure.

7. Apples

Apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease in the Iowa Women's Health Study, which has been tracking 34,000-plus women for nearly 20 years. Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with nonapple eaters. What explains the hearty benefits? Researchers suggest that the strong antioxidant flavonoid compounds found in apples-quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders-play a key role by preventing "bad" LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant.

8. Tomatoes

An excellent source of vitamin C, plus vitamin A, potassium and fiber, tomatoes are high in lycopene, which works with other vitamins and minerals to aid in disease prevention. Research suggests that the combination of nutrients in tomatoes may help prevent cardiovascular disease. Cooking may actually increase the health benefits of this lush fruit because although cooked tomatoes have less vitamin C, their lycopene is more available and antioxidant activity is undiminished by cooking.

9. Chocolate

Researchers have discovered that eating moderate amounts of flavanol-rich dark chocolate has a blood-thinning effect, which can benefit cardiovascular health, and it may also boost the immune system by reducing inflammation. The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

Some research also suggests cocoa may help lower blood pressure. It appears that a compound in cocoa, called epicatechin, boosts nitric oxide, a substance that has been shown to be crucial to healthy blood vessels. Plentiful levels of nitric oxide help keep blood pressure from climbing. Be sure to choose dark chocolate, ideally one that's 70 percent cocoa solids; milk chocolate lacks significant levels of epicatechin.

10. Nuts

Nuts are chock-full of vitamins, minerals, heart-healthy monounsaturated fats and low levels of saturated fats. Research suggests that people who eat nuts-walnuts, pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts (which actually are legumes)-two to four days or more per week have a lower incidence of heart disease than people who eat them less often.



source:
http://health.msn.com/health-topics/cholesterol/top-15-heart-healthy-foods?imageindex
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15 Food for a Healthy HEART...part 1

1. Wine/Alcohol

Scientific literature indicates that people who drink moderately are less likely to have heart disease than those who abstain. Drinking in moderation may protect the heart by raising "good" HDL cholesterol, decreasing inflammation and "thinning the blood" (preventing clots that can cause heart attack and stroke). Moderate drinking also increases estrogen, which protects the heart-a benefit particularly helpful to postmenopausal women whose reduced estrogen levels increase their risk of heart disease. Remember, 1 drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

2. Green Tea

Some of the strongest evidence of tea's health benefits comes from studies of heart disease. Scientists have found that those who drink 12 ounces or more of tea a day are about half as likely to have a heart attack as nontea drinkers.

Scientists also reported in 2009 that Japanese men who drank a daily cup of green tea significantly lowered their risk of developing gum disease-the more tea, the lower the risk. The researchers believe antioxidants called catechins in green tea are the key. Catechins hamper the body's inflammatory response to the bacteria that cause gum disease. People with gum disease are twice as likely to suffer from heart problems.

3. Popcorn

Popcorn delivers polyphenols-antioxidants linked to improving heart health. Gram for gram, popcorn boasts three times more polyphenols than kidney beans (the highest vegetable polyphenol source) and four times more than cranberries (the best fruit source), according to recent research out of the University of Scranton.

What's more, popcorn is a whole grain-and people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don't.

4. Bananas

One banana has 422 mg-about 12 percent of your recommended daily dose-of potassium. The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium helps the kidneys excrete excess sodium, thereby contributing to healthy blood pressure. This mineral is especially important for people taking diuretics for heart disease, which combat sodium and water retention but also strip potassium from the body in the process. Other good sources include sweet potatoes (694 mg for one medium), nonfat yogurt (579 mg for 1 cup) and spinach (419 mg for 1/2 cup, cooked).

5. Pomegranates

Studies have shown that the fruit may help to reduce the buildup of plaque in arteries and lower blood pressure. Experts believe that pomegranate's benefits come from its powerful punch of polyphenols-including anthocyanins (found in blue, purple and deep-red foods) and tannins (also found in wine and tea). In a 2008 study, researchers found that compared with other antioxidant-rich beverages including blueberry juice, cranberry juice and red wine, "pomegranate [juice] naturally has the highest antioxidant capacity," reports David Heber, M.D. Ph.D., study collaborator and director of the UCLA Center for Human Nutrition.

source:

http://health.msn.com/health-topics/cholesterol/top-15-heart-healthy-foods?imageindex
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8 Stress reduction techniques

Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.

When you're stressed, your head may start to hurt, or you may feel nauseous, dizzy, or just plain overwhelmed. Stress can have a huge impact on every aspect of your life, so stress reduction is necessary for maintaining both your physical and emotional health. Since you can't simply wish stress away, managing stress is a vital skill to develop.

Managing Stress: When You Experience a Sudden Spike

Certain situations create stress instantly, such as a major issue at work or a crisis at home that needs to be addressed right away. When there's an urgent problem that requires your immediate attention, managing stress is important so that you can think clearly. Try these stress reduction tips to help you deal with anxiety-provoking experiences:

• Put it in perspective. Maybe you're disappointed that you didn't get a promotion you were up for or concerned that money is a little tight this month because of an unexpected medical bill. Feeling stressed is a natural reaction. But try to take a step back and ask yourself: will this issue still matter in a year? In five years? If the answer is no, take a deep breath and try to move forward. Keeping things in perspective is crucial to managing stress.
• Come up with a plan. If there's a specific problem you need to fix, make a list of all possible solutions and pick the best one for your situation. Realizing that you have options and coming up with a concrete plan will have a direct effect on stress reduction.
• Accept what you can't control. Some circumstances are simply beyond our control, and we have to learn to cope with and accept them. Fortunately, you do have control over how you react to stressful situations. Staying calm and being willing to accept emotional support from others can help in managing stress.

Managing Stress: When It’s at a Slow, Steady Boil

Sometimes it’s not one specific problem, but rather nagging concerns about your job, health, finances, or family members that create a steady build-up of stress. Try these tips to help you with stress reduction:

• Give yourself a break. Daily stressors can creep up on you before you realize it, so treat yourself to at least one relaxing activity every day. Listening to music, meditating, writing in a journal, or enjoying a soothing bubble bath are all great ways to relax and relieve stress. Taking time for yourself is important for both preventing and managing stress.
• Get regular exercise. Exercise is one of the best methods for managing stress because it can relieve both the physical and emotional effects of stress. Consider fitness choices that also deliver specific stress-reducing effects like yoga, tai chi, Pilates, or one of the martial arts, all great ways to get rid of pent-up stress and negativity.
• Express your feelings. If something's bothering you, don't keep it to yourself. Talk to people you trust, like friends, family, or co-workers, about what's on your mind. Even if you're not looking for specific advice, it usually feels good just to get your feelings out into the open.

Managing Stress: Keeping Stressful Situations to a Minimum

Being prepared for difficult situations, managing your time well, and solving problems quickly can help you avoid unnecessary stress:

• Set reasonable expectations. Being busy is sometimes inevitable, but regularly taking on more than you can manage can cause unwanted and unwelcome stress. Tell yourself that it's okay to say no to activities at your child's school or to extra projects at work — you are not obligated to accept every request made of you. Additionally, don't take on more financial responsibilities — such as a new car or a bigger house — if you think they'll be a stretch. Being realistic about your finances is an important strategy for managing stress.
• Resolve issues before they become crises. It’s human nature to avoid unpleasant topics and circumstances, but if you're concerned about a brewing situation, whether it's at work or at home, address it early to keep it from becoming more serious, harder to solve, and more stressful for you. Problems are always easier to handle before they develop into full-blown calamities.

Everyone feels stress — it's impossible to avoid it all the time. But it is possible to keep stress under control by setting realistic expectations of yourself, learning how to keep problems in perspective, and enjoying relaxing breaks from the daily demands of life.

Congestive Heart Failure (CHF)

Congestive heart failure (CHF) is a very serious heart condition in which the heart cannot pump sufficient blood to meet the circulatory needs of the body. Even though the condition typically gets worse over time, people are able to live with the disease for many years.

Causes and Symptoms

CHF can stem from any disease that causes impairment in the heart's ability to contract and pump blood. The impaired pumping power may follow a heart attack in which the heart muscle was damaged, or the muscles may become thick or inflexible from hypertension, diabetes, or improperly functioning valves. When the heart is constantly overworked, it first becomes larger and thicker - as will any muscle in the body that you consistently exercise and push hard - and it begins to beat more frequently. These changes eventually compromise the heart's efficiency, however, and over time the heart tires out. Back pressure in the circulatory system may have damaging effects on other organs, such as the kidneys, and fluid may collect in the lower legs, causing swelling, or in the lungs, causing shortness of breath.

Factors linked to CHF include: 

• Diabetes
• An overactive thyroid gland
• A viral or bacterial infection in the heart muscle
• Morbid obesity
• High blood pressure
• Damaged heart valves

Symptoms of CHF may include:

• Fatigue and weakness, particularly when performing physical activities, which stems from a lack of sufficient oxygen to the muscles.
• Swelling in the lower extremities. If the right side of the heart is affected, fluid builds up in the feet, ankles, abdomen, liver and legs. Left-sided heart failure can cause fluid retention in the lungs, leading to shortness of breath.
• Wheezing or coughing up pinkish phlegm.
• Dizzy spells.
• Rapid weight gain from fluid retention.

Recommended Lifestyle Changes

The most important thing you can change is your diet - obesity and diabetes are both linked to diet, and both linked to CHF. Consult a nutritionist to determine a diet right for your situation.  

• If you smoke, quit. Tobacco has direct and damaging effects on the cardiovascular system.
• Avoid salt. Sodium promotes fluid retention. Avoid high-sodium foods, heavily processed foods and unnecessary salt.
• Take your prescribed medication. Diuretics ("water pills") and beta blockers, as well as Digitalis and others can strengthen the heart and make it work more efficiently.
• Check other meds. Over-the-counter NSAIDS, such as aspirin, Motrin (ibuprofen) and Aleve (Naproxen) may increase fluid retention. Tell your doctor about any remedies you are taking.
• Control risk factors. Work with your doctor to address high blood pressure, diabetes and atherosclerosis or other heart problems.
• Reduce stress. The hormones released by the body in response to stress, anxiety and depression make the heart work harder. Practice relaxation techniques, volunteer, and seek positive social interactions. The relaxing breath (taught elsewhere on this site) can improve the oxygenation of blood and take workload off the heart.

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Help for your Heart Disease

Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age. According to World Health Organization heart disease is the major cause of death in many affluent countries. Cardiopathy or heart disease is a broad term that encompasses various diseases affecting the heart. It includes coronary artery disease (CAD) or coronary heart disease, cardiomyopathy, hypertensive heart disease, valvular heart disease, arrhythmia, cardio-vascular disease, ischemic heart disease, heart failure and inflammatory heart disease.

You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.

1. Don't smoke or use tobacco

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.

Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.

And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.

Major sources of saturated fat include:

·         Red meat

·         Dairy products

·         Coconut and palm oils

Sources of trans fat include:

·         Deep-fried fast foods

·         Bakery products

·         Packaged snack foods

·         Margarines

·         Crackers

Look at the label for the term "partially hydrogenated" to avoid trans fat.

Heart-healthy eating isn't all about cutting back, though. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.

Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.

Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

4. Maintain a healthy weight

As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.

One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.

The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have:

·         Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)

·         Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)

Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get regular health screenings

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

·         Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren't ideal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.

·         Cholesterol levels. Adults should have their cholesterol measured at least once every five years starting at age 20. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.

·         Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes. Depending on your risk factors, such as being overweight or a family history of diabetes, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years.

 “It's never too late to begin. Start right now, Be consistent in your efforts. A little bit each day adds up to huge benefits.”

PLEASE WATCH OUT FOR MORE POST, I WILL BE PROMOTING THE BEST SUPPLEMENTS WHICH YOU CAN TAKE TO PREVENT AND HELP HEAL YOUR HEART PROBLEMS.

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Flavonoids to Fight Cardiovascular Disease

Flavonoids

The more we learn about edible plants - a category that includes nuts and cocoa as well as fruits and vegetables - the healthier they look for us. Results from a large, new study shows that flavonoids, the natural, heart-protective substances found in plants, were associated with a lower risk of heart attack and stroke in seniors. Researchers from the American Cancer Society and Tufts University obtained diet, lifestyle and medical history via questionnaires from more than 98,000 men and women whose average age was 70. Over the next seven years, 2,771 of the study participants died of heart disease or stroke. A total of 615 of these deaths were among the men and women whose reported flavonoid intake was lowest compared to 515 deaths among those whose reported flavonoid intake was highest. The researchers accounted for smoking, exercise habits and weight before concluding that people who obtained the most flavonoids through their diets were 18 percent less likely to die over the seven years than those who consumed the least amount of flavonoids. They noted that while the percentage difference may not appear large, it would make a considerable difference when applied to the entire population. The study was published online Jan. 4, 2012, by the American Journal of Clinical Nutrition.

My take? We've known for some time that flavonoids are good for the heart. One of their actions is to help the body make more nitric oxide, a substance that relaxes smooth muscle in blood vessels allowing better blood flow. This study shows that even small increases in foods that provide flavonoids can make an important difference to health. The researchers reported that the seniors in their study who consumed the most flavonoids averaged about 20 weekly servings of fruits and 24 servings of vegetables while those who benefited the least consumed an average of 11 servings of fruit and 18 servings of vegetables per week. That's a difference that could be overcome by adding one or two servings of edible plants per day. A serving is a half-cup of cooked vegetables or a medium-sized piece of fruit. You could boost your flavonoid intake further with one or two pieces of really good dark chocolate per week.

	Sources of flavonoids
Flavonoid Info Homepage Role of flavonoids in health Sources of flavonoids Research results Flavomail
▪ Flavonoid content       of different foods  ▪  Intake of      flavonoids	Foods can be also roughly divided into different classes according to their flavonoid content: In the following table different sources of flavonoids are classified according to their approximate flavonoid content. High flavonoid content Medium flavonoid content Low flavonoid content Over 50 mg/100g  food or mg/100 ml 1-5 mg/100 g food or mg/100 ml Under 1 mg/100 g food or mg/100 ml Onion, bcurly kale, green bean, broccoli, endive, celery, cranberry, orange juice Salad, tomato, bell pepper, strawberry, broad bean, apple, grape, red wine, tea, tomato juice Cabbage, carrot, mushroom, pea, spinach, peach, white wine, coffee

source:

http://www.drweil.com/drw/u/WBL02283/Flavonoids-Fight-Cardiovascular-Disease.html
http://science.howstuffworks.com/environmental/life/human-biology/heart.htm
http://flavo.vtt.fi/flavonoidsources.htm

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