According to the American College of Cardiology, almost one in four people die of heart disease. Affecting both men and women, this disease has cost the country billions of dollars. It’s often said that food is medicine, so what steps can you take in your diet to prevent the occurrence of heart disease?

Salmon

Years ago, people mistakenly believed that all fats were bad for your health. However, after observing patients jumping on the low fat bandwagon, medical professionals recognized the importance of healthy fats in diets. One of these healthy fats include omega-3 fats, which are abundant in salmon.

According to Medline Plus, omega-3 fats help lower your blood pressure, reduce plaque buildup in your arteries, and lower the risk of arrhythmias, which are irregular heartbeats. They can also lessen the amount of harmful fat in your blood, which are called triglycerides.

Consuming oily fish such as salmon, sardines, and mackerel can help prevent clots from forming in your blood.

Walnuts

Another food loaded with good fats, including omega-3 fats, is the walnut. Also abundant in monounsaturated fats, walnuts help good cholesterol levels, which are called HDL cholesterol. HDL cholesterols help lower the amount of bad cholesterol (LDL) in your body. LDL cholesterol can block your arteries, so it’s important to keep its levels to a minimum.

Eating as little as 5 ounces of walnuts can significantly reduce your risk of heart disease. Other foods with similar benefits include almonds, cashews, flaxseeds, chia seeds, and pistachios.

Avocados

Another food rich in monounsaturated fats is the delicious avocado, which raises your HDL levels and reduces your LDL cholesterol levels. Additionally, this fruit (yes, it’s a fruit) is a natural anti-inflammatory, which is important to maintaining your heart health. Keep in mind that avocados are high in calories, so don’t go overboard eating them.

Red Grapes

Red grapes contain high amounts of resveratrol, which prevent the platelets in your blood from sticking together and causing blockages. You probably remember when science revealed that a daily glass of red wine is good for your heart, which is made from red grapes.

Seemingly, drinking red wine is the preferred method for stocking up on resveratrol, so go for it. However, if you choose to drink more than one glass a day, your health benefits are most likely diminished, so moderate consumption is key.

Olive Oil

People often turn to the Mediterranean Diet for heart healthy foods, which is rich in olive oil. Rich in monounsaturated fats, including omega-6 fats, olive oil is considered one of the healthiest oil for your heart.

Chock full of polyphenols, olive oil consumption can help protect your cells from damage and even have anti-inflammatory properties. At Ameriden International we sell The Original Olive Leaf Extract, which could be an excellent health supplement for you.

Dark Chocolate

Oh, heck yeah! Eating dark chocolate helps reduce bad cholesterol from blocking your artery walls due to its high concentration of antioxidants. Also rich in flavanols, chocolate can help lower your blood pressure.

This doesn’t mean that you can eat chocolate cake and candy all day long. Choose to eat dark chocolate with a concentration of at least 70 percent cacao and stay away from milk chocolate, which doesn’t have the same health benefits.

Oatmeal

Did your mom tell you to eat your oatmeal? She was onto something because it contains beta-glucan, a fiber that lowers your bad cholesterol levels. Easting just one and a half cups of oatmeal daily could help reduce your cholesterol levels. Seaweed, barley, and shiitake mushrooms are all also rich in beta glucan.

Raspberries

These delicious little berries are high in vitamin C and fiber, which is great for your overall health. Like olive oil, this food is loaded with polyphenols, the antioxidants that help remove harmful free radicals from your body. Other foods with similar health-boosting qualities include blackberries, blueberries, and strawberries.

Beans

Beans, beans, good for your heart... Chickpeas, lentils, and other beans are a great source of soluble fiber, which helps lower your bad cholesterol levels. If you buy canned beans, make sure to buy the low-sodium or no-salt-added versions because too much sodium actually raises your blood pressure levels.

You can drastically improve your health by eating a heart--healthy diet. In addition to regular sleep and consistent exercise, you will reap the health benefits associated with clean, healthy eating. Take your health to the next level by using our online health supplements at Ameriden International. Our health supplement store provides a variety of supplements that people love.