The foods that prevent heart disease are:-
- Oatmeal – It is rich in protein and fat compared to other grains. It is highly valued for its content of suitable fiber (beta glucan) which helps to reduce low-density lipoprotein (LDL) cholesterol in the blood. It is a good source of selenium, tocotrienols and other antioxidants which protect against oxidative stress. Oatmeal exhibits a protective role against coronary heart disease.
- Pulses and legumes – They are an excellent source of protein as well as omega 3 fatty acids and other unsaturated fatty acids, phytosterols, isoflavones, etc. It has a low glycemic index as well as good source of fiber also. It plays an important role to prevent heart disease.
- Drumstick leaves – They are an excellent source of vitamin C, beta-carotene and fiber. It contains phytosterols, alkaloids, flavonoids like anthocyanins, proanthocyanidins and cinnamates quercetin and chlorogenic acids. It has been found to have antihyperglycemic activity, antioxidants, and anti-inflammatory and play a vital role to reduce dyslipidemia.
- Garlic – It has the antiseptic, antibacterial, antihypertensive and antithrombotic character that helps to lower total blood cholesterol and low-density lipoprotein (LDL) cholesterol and raises high-density lipoprotein (HDL) cholesterol. The therapeutic value of garlic is very high and helps to prevent cardiovascular disease.
- Salmon and other fatty fish – Sardines and mackerel have excellent nutritional value, providing high quality and easily digestible protein and a wide variety of vitamins and minerals, including vitamin A and vitamin D, phosphorus, magnesium, selenium, and iodine. Fish oil in these fish is the richest source of omega 3 fatty acids that help to maintain cardiac and bone health in adults.
- Walnut – It contains omega 3 fatty acids i.e. alpha-linolenic acid as well as tocopherol (alpha tocopherol and gamma tocopherol). The absorption of these compounds from walnut is better than other nuts due to the presence of polyunsaturated fatty acids and monounsaturated fatty acids. It has been shown to reduce total and low-density lipoprotein (LDL) cholesterol but no any impact on triglycerides or high-density lipoprotein (HDL) cholesterol.
- Flaxseed – It is exceptionally rich in alpha-linolenic acid an omega 3 fatty acids, protein, and lignin. Its viscous fiber is also used in cardiac diseases. It has healing properties as well as lowering of total cholesterol level.
- Blueberries – They are the very good source of vitamin C, bioflavonoids and glycosides. These berries pose high antioxidant capacity and valued for fighting infections. It has been shown that they reduce total and low-density lipoprotein (LDL) cholesterol, triglycerides, abdominal fat and hence the risk of heart disease as well as improving fasting glucose and insulin sensitivity.
- Grapes – They are a rich source of polyphenolic and resveratrol. It is one of the most potent antioxidants and has a significant role in the prevention of heart disease and cholesterol management. Grapes juice may also protect against low-density lipoprotein (LDL) cholesterol oxidation. Due to this reason, red wine is considered to provide protection against cardiovascular disease.