Nutrients for a Healthy Heart

Below are the nutrients for a healthy heart: 1. Omega 3 fatty acids A study reported that fish oils decrease dangerous blood fats by an average of 29 per cnet and lower bad LDL cholesterol by 32 per cent and increase good HDL cholesterol by 10 per cent. 2. Vitamins A, C, E These antioxidant vitamins have the ability to prevent deposits, including fats, sticking to artery walls and help to prevent damage to arterial lining caused by free radicals. Best sources of A are fish oil, egg yolk, live; C is richest in citrus fruits, kiwis, strawberries, red peppers, peas; E in avocaasdos, chickpeas, almonds, tuna, sunflower oil and muesli. 3. Selenium Most of us are deficient in this valuable antioxidant mineral, which works with vitamin E to mop up damaging free radicals. It is found in lentils, wholemeal bread, sardines and Brazil nuts. 4. Allicin The British Heart Foundation states that allicin, which is found most abundantly in garlic and also to lesser degree in onions and leeks, may help in preventing blood clots from forming in coronary arteries. It is known to have blood-thinning properties. 5. Folic acid helps reduce the risk of cardiovascular disease associated with high blood levels of homocysteine. it is found mainly in green leafy vegetables, mushrooms, pulses, nuts, fruits and root vegetables. 6. Lycopene is a carotenoid noted for its use in reducing the risk of coronary heart disease. it is fat-soluble and is therefore more efficiently absorbed when eaten with oil. It can be found in raw tomatoes and in any tomato product.

7. Monounsaturated fatty acids lower the levels of potentially harmful LDL cholesterol and maintain the necessary levels of beneficial HDL cholesterol. They can found in grape seed, walnut and groundnut oils, and avocados. Olive oil is another useful source and extra-virgin olive oil also contains protective antioxidants. 8. Phytoestrogens are found in soya, watermelon, onions, garlic, broccoli and even in tea. They reduce excess cholesterol and are rich in essential vitamins and minerals. 9. Beta-carotene is another carotenoid,. which makes fruit brightly cloorured. It helps to prevent the build up of toxins in the arteries as well as having many other health-giving properties. It is found in spinach, tomatoes, cabbage, broccoli, peas, carrots and sweet potatoes.