Five Foods that Love Your Heart

--> WallNuts, These Contain the highest amounts of any nuts, and support heart health by lowering triglycerides and reducing Plaque fromation. "Wallnuts are rich in antioxidants and polyunsaturated oil, especially alpha-linolenic acid (ALA), "says naturopath Carrie Walters. "ALA is int the same class of fats as the omega-3 oils in fish". Studies suggest ALA reduces the risk of cardiovascular disease by preventing heart arrhythmias, lowering cholesterol and regulating blodd pressure. Barbara Eden, Nutrition Policy manager for the heart foundation, says to look for plain or dry-roasted unsalted nuts, as many are cooked in "bad oils" like palm oil, which reduces their benefits.

--> Cold Water Fish, Researchers have long known that Eskimos, who eat large quantities of cold-water fish (herring, tuna, salmon, mackerel, cod), have less heart disease. Their diet is high in omega-3 essential fatty acids (EFAs), which lower blood pressure, reduce triglycerides, prevent blood cells from clumping (blood clots can cause heart attack and stroke) and act as a blood thinner.

"Compelling avidence supports the cardio-protective effects of fish consumption and the intake of marine n-3 polyunsaturated fatty acids", says cardiologist Dr David Colquhoun. "however, the average Australian is currently consuming less than half the optimal recommended intake of omega-3 fatty acids." The Heart Foundation advises 500mg of marine-source omega-3 each day to reduce the risk of heart diseas, and 1,000mg a day for those with existing heart disease.

--> Oats, "The soluble fibre in oats, beta-glcan, binds with low-density lipoproteins (LDL, or "bad" cholesterol) and expels them from the body without effecting HDL ('good' cholesterol), " says Walters. "Plus, oats benefit type II diabetics by stabilling blood glucose".

Oats also contain antioxidants, including vitamin E, selenium and phenolic acids, that reduce oxidation of cholesterol, a process that causes herdening of the arteries.

TIPS:
Steel-cut oats are best for breakfast as they retain more nutrients than rolled oats. Instant oats. Instant oats may be sweetened, so check the labels.

--> Chocolate, The chocolate that loves your heart is the real deal version that is at least 60 p ercents cocoa. Milk and white chocolate don't qualify! "dark chocolate has powerful antioxidant properties", says Walters. On 2007 tudy found that induced coronary vasodilation, improved coronary vascular function and decreased plateled adhesion two hours after consumption. Cocoa is loaded with flavonoids, which are also found in cranberries, apples, strawberries, onions, tea, and red wine. Flavonoids protects plant from toxins, so when humans consume these compounds, they get the same benefits. The particular flavonoids in cocoa are called flavonols, and they prevent fatlike subtances in bloodstream from clogging arteris, as well as modulating nitric oxide in the body, which is critical for healthy blood flow and blood pressure. Cocoa also contains magnesium, an important mineral for heart health.

--> Blueberries, For such a small fruit, the bluberry packs a mighty big cardio-protective punch. Blueberries have a high atioxidant capacity, particularly one class callled "Anthocyanins improve arterial flexibility and elasticity and increase capillary strength, thereby reducing blood clots and heart attacks".

Blueerries also contain a compound called pterostilbene which has a lipid-lowering ability comparable to a common prescription drug. Pterostilbene works on a cellular level to regulate fatty acid metabolism and fats in the deposition of plaque in the arteries.

Eat blueberries either fresh or frozen - just 1/2 cup a day delivers benefits.

sources from Nature and Health Magazine