Many studies have shown that avocado has great health benefits. A study found that consuming avocado on a daily basis for a week can help you lower total cholesterol by as much as 17%. Avocado reduces bad (LDL) cholesterol levels and increases good (HDL) cholesterol.
It’s rich in vitamin K, which is necessary for bone formation and prevention against calcium-induced damage of arteries. Broccoli is also an excellent source of fiber, and numerous studies have shown that fiber regulates blood pressure and cholesterol.
It is an excellent source of catechins, compounds that reduce cholesterol levels. Green tea improves heart health by reducing the risk of obesity and type 2 diabetes. It can also reduce the risk of various cancers.
Soluble fiber, found in whole grains like brown rice or oats, regulates blood cholesterol levels and reduces the risk of heart disease. Oats are often consumed for breakfast, but you can enjoy them any time of the day and add them to almost any dish.
Nuts are the best snack. Every type is packed with healthy nutrients, but almonds and walnuts are mostly recommended. Almonds are an excellent source of vitamin E and fiber, and walnuts are a great source of omega 3 fatty acids. Omega 3 fatty acids reduce bad cholesterol levels in blood, the risk of heart disease and heart attack.
A study found that people older than 65 who consume olive oil every day, have 41% lower risk of heart attack. However, although it is healthy, use it in moderate amounts, as it is still a source of extra calories.
This spice has powerful anti-inflammatory properties. It contains curcumin, which reduces chronic inflammation in the body, the leading cause of atherosclerosis (hardening of the arteries). Studies have shown that curcumin reduces the accumulation of fatty deposits in the arteries by 26%.
A single teaspoon of cinnamon a day can reduce the accumulation of fat in the blood vessels and thus, reduce the risk of plaque buildups in the arteries. It also reduces bad cholesterol levels by as much as 26%.
Due to its high content of potassium and folic acid, spinach effectively regulates blood pressure. A single serving of spinach a day can reduce the risk of heart attack by as much as 11%. Spinach, just like other leafy greens, should definitely be a part of your everyday diet.