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Best Ways to Nourish Your Heart
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Fiber
Oatmeal and bran cereals
are a heart-healthy way to start your day. They've got soluble fiber, which
helps lower your LDL "bad" cholesterol.
Other good sources are
beans and whole grains like barley. You can also get it as a supplement, like
psyllium, but a diet that's got lots of fiber is best.
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Sterols And Stanols
You find these nutrients
in some fruits, veggies, nuts, and seeds. They block your body from absorbing
cholesterol. Almonds, peanuts, olive oil, and Brussels sprouts are good
choices.
Also look for foods that
have sterols and stanols added in, like margarine, orange juice, and yogurt.
Supplements could be a helpful way to lower your cholesterol, but check with
your doctor.
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Garlic
When you spice up your
food, you might also protect your heart. People have used garlic as medicine
for centuries, and studies on supplements show it may have benefits for your
blood pressure and cholesterol levels. Talk to your doctor before you try any pills,
since it may raise your risk of bleeding and interfere with meds you take.
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Vitamin D
It plays a role in
keeping your heart healthy, but there are few foods that have it. Salmon and
tuna are some of them. You can also find it in "fortified" milk and
orange juice that has vitamin D added in. Researchers are still studying its
uses and whether supplements can help. Take them if your doctor recommends it.
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Omega-3 Fatty Acids
They help keep your
arteries clear, put your blood pressure on an even keel, and curb your
triglycerides, which are fats in your blood that can raise your heart risk. A
great way to get this nutrient is to eat fatty fish like salmon or mackerel
twice a week. If your doctor says you need more omega-3s, try fish oil pills,
but be sure to ask about how much to take.
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Green Tea
Drink up if you want to
lower your risk of heart disease and stroke. Research suggests that chemicals
in it called catechins may lower your cholesterol. If you're not a fan of this
brew, it also comes in capsule form, but ask your doctor first.
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Lycopene
You'll get this chemical
when you eat tomatoes, whether fresh or cooked in a sauce. Studies suggest it
cuts your risk of heart disease, although exactly how it works isn't clear. You
can buy it as a supplement, but researchers believe you're better off if you
get it from foods.
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Pectin
Fruits such as apples
and strawberries have this type of soluble fiber, which helps lower your LDL
cholesterol. Although you can also take it as a supplement, health experts say
food is best.
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Soy
Tweak your diet and add
foods made from this plant in the pea family. Some choices are edamame, soy
milk, and tofu. They'll help your heart if you eat them instead of meat that's
high in fat.
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Pomegranate
This fruit is a powerful
antioxidant that can help keep your arteries clear and protect your heart. Some
folks love its tart flavor, but if it's not for you and you want to take a
supplement, check with your doctor. Pills don't mix well with some medicines.
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Folate
Eat foods with this
nutrient and you may cut your risk of heart disease and heart attack. You've
got lots to choose from. Try dark leafy greens like spinach, or eat lentils,
lima beans, and asparagus. It comes as a supplement, but the American Heart
Association says a diet with lots of folate-rich foods is the right way to go.
This tool does not provide medical advice.
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