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These 5 foods keep your heart young

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These 5 foods keep your heart young

11.06.18 10:01 PM

Heart disease accounts for approximately 800,000 deaths in the United States. Among Americans, an average of one person dies from heart disease every 40 seconds.

Obesity rates have increased over the past decade; in the U.S., an estimated 37 percent of adults are obese. An estimated one of every three U.S. adults have elevated low-density lipoprotein (bad) cholesterol levels. Approximately 18 percent of U.S. adults have low high-density lipoprotein (good) cholesterol levels.

With these things in mind, here are five foods you should be eating to help support a healthy ticker…

#1 — Fatty fish

Fatty fish, like salmon, mackerel and sardines are packed with omega-3 fatty acids. In fact, these types of fish offer the long chain fatty acids you may have heard of — eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA).

These long-chain fatty acids are especially important because they’ve been scientifically proven to help your heart maintain its rhythm to prevent heart attacks.

And they offer a number of other heart-healthy benefits as well, like:

• Lowering your blood pressure

• Making your blood less likely to clot

• Keeping your blood vessels from narrowing

• Reducing your triglycerides

• Preventing inflammation

In addition to adding more fish to your diet, you can also get those long-chain omega-3 fatty acids from a fish oil supplement. I take Peak Super Mega3.

#2 — Leafy greens

Dark green, leafy veggies like spinach, kale and collard greens are major heart health powerhouses. They boast high amounts of calcium, potassium and magnesium and have been shown to help regulate your blood pressure.

And to top it off, leafy greens are packed with fiber that can help lower your cholesterol.

#3 — Barley and oats

Barley and oats are the best source of a type of soluble fiber known as beta-glucan.

Because beta-glucans actually bind to cholesterol in your intestines to keep it from being absorbed by your body.

In fact, eating just 3 grams of beta-glucans a day can lower your cholesterol by up to 10 percent — not bad for a bowl of oatmeal.

#4 — Nuts and seeds

Another great source of that magnesium and potassium we talked about for controlling your blood pressure is unsalted nuts and seeds.

One study on pistachios even found that eating a serving a day of the nuts could lower your heart rate, blood pressure and cholesterol all while preventing blood vessel tightening.

#5 — Beets

I bet you didn’t see that one coming…

The reason beets make the top five heart healthy foods is the punch of nitric oxide they deliver. You see, nitric oxide helps to lower your blood pressure by opening your blood vessels.

That would be why Australian researchers found that drinking 2.5 cups of beet juice per day resulted in a significant reduction of systolic blood pressure (the top number when you get your blood pressure checked)in just six hours.

In addition to adding beet root juice to your diet, you can naturally help your body to produce more nitric oxide by taking a supplement including L-Arginine.

The one I use is Peak Cardio Platinum because it also delivers an amino acid complex called arginine silicate to help strengthen and boost the flexibility of your artery walls. And as a bonus, it even provides CoQ10 to boost the energy to your heart cells and vitamin K2 to promote healthy blood flow.

Sources:

ncbi.nlm.nih.gov/pmc/articles/PMC3257669/
ncbi.nlm.nih.gov/pmc/articles/PMC4973479/
ncbi.nlm.nih.gov/pubmed/19571787
heartuk.org.uk/cholesterol-and-diet/about-the-uclp/the-three-uclp-steps/step-3-the-four-uclp-foods/oats-barley-and-other-soluble-fibre-rich-foods
ncbi.nlm.nih.gov/pubmed/24980134
ncbi.nlm.nih.gov/pmc/articles/PMC4425174/
ncbi.nlm.nih.gov/pubmed/23231777

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