HEALTHY FRUIT & VEGETABLE FOODS.

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HEALTHY FRUIT & VEGETABLE FOODS.
 /; oranges. garlic. buleberrys,. wine, dark chocolate, almonds ect. 

/;  for blood and arteries.

/;Heart disease is no joke, folks. You probably already know this if you clicked on this link! As they all say, prevention is better than cure. 

Did you know that you can improve your cardiovascular health by eating a specific type of food? It’s true! Studies say that you can easily ward 

off high blood pressure, high cholesterol, obesity, diabetes, and clogged arteries this way. Pick up the following food on your next trip to the supermarket to keep your heart healthy!

Oranges

Oranges are amazing because they offer vitamin C, fiber, and nutrients. Needless to say, it will also quench your thirst. Thanks to its high levels of pectin, it will help absorb cholesterol from the food you eat. Its potassium content will also lower blood pressure, neutralize proteins, and flush out sodium.

/;Kale

Kale is one of the hardest vegetables to find, but your efforts will pay off. After all, it is full of nutrients that help keep your heart in good shape. On the list, you will find fiber, antioxidants, and omega-3 fatty acids. Not only that, but it also has low calorie and fat content.

/;Garlic

What else can garlic do aside from repelling vampires? Well, you should know that it has a lot of heart-boosting properties.

 This tasty spice is great at making your dish taste good. Apart from that, it also lowers your arterial plaque level and blood pressure. If you don’t like its taste, it also comes in pill form.

/; Red Wine

You will be glad to know that red wine is not only good for unwinding! Drink it moderately if you want to avoid cholesterol 

buildup and improve your HDL levels. This beverage also comes with antioxidants that ensure your blood vessels are flexible. We bet you are happy to hear all this.

/;Chocolate

This is one more food that you never knew was good for you. Chocolate is awesome because it will help with hypertension and high blood pressure. It has antioxidants that will also keep your blood vessels flexible and ward off cardiovascular issues.

/;Sardines

You should give sardines a chance! This fatty fish comes with omega-3 fatty acids, which is good at decreasing the triglyceride levels in your blood. It also increases the good cholesterol levels in your blood. On top of that, it prevents inflammation and heart disease.

/;Mackerel

Mackerel is another great option if you like to eat fish. It works as a great salmon and tuna alternative. The oily fish has lots of omega-3 fatty acids 

and antioxidants. It will lower cancer and heart disease risk!

/;Lentils

Lentils will make your dish that much more delicious and nutritious! According to research, a diet rich in legumes will prevent heart disease and stroke. They are also high in potassium, magnesium, and protein. Did you know that they will bring down your cholesterol levels, blood pressure, and plaque buildup?

Lentils have a lot of minerals and vitamins, so you can bet it will help keep you in shape. They have more potassium than bananas, you know! Aside from the

 health benefits, they are also very tasty. The legumes have also been added to the DASH diet, which means they help bring down blood pressure!

/;Almonds

Almonds are delicious! More importantly, they offer many healthy nutrients that will improve your heart health and even boost your memory.   A handful of almonds will lower your cholesterol and prevent the absorption of LDL. All in all, it will prevent the odds of getting cardiovascular disease.

/;Cashews

These nuts have a lot of monounsaturated fats that bring down LDL cholesterol levels but raise HDL levels at the same time. They are rich in antioxidants,  which will prevent cellular damage from happening. Snack on them all you want!

/; Pomegranates

Pomegranates go well on smoothies, shakes, and salads. Did you know that it comes with antioxidants that prevent heart disease and plaque oxidation? It will also prevent stroke, prostate cancer, diabetes, and Alzheimer’s. Let’s not forget that it will be good for your liver, teeth, skin, and joints too.

/;Blueberries

Blueberries are amazing thanks to their antioxidants and nutrients. Eat them on the regular if you want to lower cholesterol buildup, blood pressure, and plaque oxidation. They are also food at preventing heart disease and cancer!

/;Beets

Beets are full of minerals, antioxidants, and minerals. These colorful and crunchy things will lower homocysteine levels and the risk of heart disease. They are also good at strengthening other organs and preventing cancer! We highly recommend adding them to your salad.

/;Salmon

Salmon is yet another fatty fish that you should eat more of. It is awesome in many dishes because it is so versatile. The oily fish comes with omega-3 fatty acids and nutrients that will lower triglyceride levels, loosen your constricted blood vessels, stop blood clot formation, and prevent heart disease.

/;Turmeric

If you have not joined the turmeric fan club already, it is now the time to do it! This spice will not only spice up your curry, but it will also block heart enlargement and prevent obesity, high blood pressure, blood vessel dysfunction, and heart diseases.

/;Chia Seeds

There is a good reason why people like to add chia seeds to smoothies or fruit bowls. They offer lots of nutrients, fiber, protein, antioxidants,  and omega-3 fatty acids. The seeds will bring down cholesterol, and disease risk. This is the way to go if you want to keep your heart healthy.

/;Apples

They say that an apple a day will keep the doctor away. It’s true! The super fruit has loads of minerals, vitamins, and antioxidants. These things work together to bring down heart disease risk and blood pressure.

/;Avocados

Avocados are popular among millennials because it is both tasty and healthy. They are full of potassium, antioxidants, and monounsaturated fats. These things will help you keep your heart in shape. Aside from that, they will also bring down cholesterol and minimize heart disease risk.

/;Eggplant

Eggplants are simply wonderful! They are full of minerals, flavonoids, antioxidants, and vitamins. The tasty superstars will help improve circulation,   bring down cholesterol, lower heart disease risk, and prevent blood clots. On top of that, it is good for your brain and cells as well.

/;Broccoli

We hope that you do not hold grudges against broccoli! After all, this veggie is great for the heart. It will help bring down your cholesterol levels and strengthen your blood vessels. The superfood comes with sulforaphane, which has anti-inflammatory properties and can fight blood sugar issues.

/;Carrots

Carrots are not only tasty, but they also do wonders for the heart. They have a lot of carotenoids, an antioxidant that brings down heart disease risk and fights free radicals. They also come with vitamins and nutrients that fight cancer, promote the nervous system and bone health, and ward off heart disease.

/;Chicken

There are many ways to cook chicken, but they will all help you in your quest to live a healthier lifestyle. After all, it is lean meat, so it does not have as much saturated fat and cholesterol as red meat does!

/;Chickpeas

Good news! Chickpeas are rich in many nutrients like fiber, potassium, vitamin C, and vitamin B6. They then work together to bring down cholesterol and heart disease risk! Need we say that they taste great?

/;Coffee

You will be glad to hear this one if you also enjoy your java. Coffee is good for your heart. Did you know that drinking it in moderation will lower your risk for stroke, heart failure, and coronary heart disease?

/;Cranberries

Cranberries make for great juices, don’t they? On top of that, they are full of antioxidants and nutrition. These fruits also help bring down your heart disease risk. They prevent urinary tract infections, stomach ulcers, cancer, and gum disease as well.

/;Figs

If you want our opinion, we will tell you that figs are severely underrated. Like dates and raisins, they are great for your heart. The fruits are full of calcium and fiber, which will help boost your heart and health and reverse heart disease effects!

/;Flax Seeds

Flax seeds are full of omega-3 fatty acids. You should add them to the food you eat if you want to get enough of the good type of fats. A tablespoon of flax seeds will give you nutrients, antioxidants, and estrogen. Trust us when we say that your heart will appreciate it!

/;Red Hot Chili Peppers

The Red Hot Chili Peppers might be an awesome band, but we are talking about the actual food here! They have capsaicin, which is good for bringing down blood pressure and cholesterol levels. Even though this is good news for your heart, you should not eat them whole!

/;Ginger

Ginger is amazing because it tastes good and offers a lot of nutrients as well. Regular ginger intake will minimize your risk for high blood pressure and coronary heart disease. It also tastes very good in sushi.

/;Grapefruit

Grapefruit might look, smell, and taste exquisite and refreshing, but there is more to it than that. Did you know that has a lot of fiber, potassium, choline,  vitamin C, and lycopene? Grapefruit will surely keep your heart in good condition. It was even part of the DASH diet!

/;Green Tea

If you need to quench your thirst, you should drink green tea instead of fizzy drinks. The herbal drink will prevent the arterial plaque buildup and bring down LDL, cholesterol, and triglyceride levels in your body.

/;Kidney Beans

Kidney beans will spice up your soups and stews! Did you know that they are also good for your memory and heart? These beans are low in fat but high in fiber.  They also have a lot of magnesium, protein, folate, and more! They will lower homocysteine levels and prevent heart disease risk.

/;Kiwi

Kiwi might not look appealing if you judge it by its shell. However, you might change your mind when you hear that it offers vitamins, potassium, magnesium,  polyphenols, and copper. Kiwi will protect your heart, prevent blood clots, and promote your heart health.

/; Oatmeal

Make oatmeal your breakfast of choice. It is not only tasty and versatile but offers lots of nutrients and minerals at the same time. It has high levels of fiber and a low glycemic index, so it is good if you want to lose weight and manage diabetes. Oatmeal will bring down cholesterol and plaque buildup!

/;Beans

Let us talk about beans for a hot minute. Peanuts, soybeans, green beans, peas, and lentils are all rich in protein and fiber but low in fat. The phytochemicals in them make them good at fighting heart disease.

/;Pears

Pears and apples have quite a lot of things in common. Like apples, pears have loads of nutrients, fiber, and antioxidants as well. The fruits also bring down blood pressure, cholesterol, and heart disease risk.

/;Asparagus

This is a good source of fiber, folate, minerals, vitamins, and nutrients. If you eat it a lot, you will see better digestive health, insulin levels, and blood pressure. It also wards off diabetes and heart disease.

/;Quinoa

Quinoa is great if you want to spice up your next meal. It offers a lot of fiber, minerals, antioxidants, and amino acids. This is great if you want to lose weight,  improve blood sugar, and lower blood pressure.

/;Spinach

Spinach is a good source of vitamin K! It is good for your heart. This veggie will prevent the formation of blood clots and develop healthier bones. It also offers a lot of fiber, folate, lutein, and potassium.

/;Strawberries

Strawberries are the way to go if you want a sweet treat. After all, they come with nutrients, minerals, and vitamins! They are great if you want to shed some  pounds. They prevent arterial constriction and plaque buildup as well.

/;Sweet Potato

Sweet potatoes are very tasty, aren’t they? You will be glad to hear that they are also rich in potassium, so they will keep your fluid balance and blood pressure in check. They help regulate your heartbeat too.

/;Walnuts

It is true that walnuts are tasty, but they are more than just great snacks! They have an omega-3 fatty acid known as alpha-linolenic acid, which is good for your  heart health, blood pressure, and cholesterol.

/;Watermelon

A watermelon is the ideal snack when you are out on the beach or pool. It will hydrate you and save your skin from the sun. This fruit is great if you want to bring down your cholesterol and blood pressure.

/;Bananas

We know that bananas taste great, but did you know that they are full of fiber, protein, and potassium? This is the reason the yellow fruits will keep your  nervous, muscular, and cardiovascular system healthy!

/;Olive Oil

Olive oil is a staple of the Mediterranean diet. Aside from adding flavor, it has a lot of monounsaturated fat as well. Extra virgin olive oil brings down LDL  cholesterol, blood sugar, and blood clot formation.

/;Soy

Soy has become popular thanks to the rise of vegans and vegetarians. It offers a great substitute for animal products like milk and meat. Soy products also offer a lot of fiber, omega-3 fatty acids, and protein! Soy will bring down the bad cholesterol in your body as well.

/;Apple Cider Vinegar

Apple cider vinegar might not smell good, but you should know that even Beyonce trusts it! Not only can it aid weight loss, but it will also bring down your cholesterol, blood pressure, and triglyceride levels.

`;/Black Beans

Black beans are full of fiber, potassium, protein, folate, phytonutrients, and vitamin B6. They are great at preventing heart disease and reducing cholesterol levels. On top of all this, we all know they taste great!

;/Reduced Fat Yogurt

Studies have revealed that eating healthy dairy products such as yogurt or reduced-fat milk will protect you from high blood pressure and cancer. Yogurt is rich in vitamins, calcium, protein, zinc, and iodine. Make sure to eat a lot if you want to prevent heart disease and stroke!

;/Cabbage

Cabbage is a great snack because it has lots of minerals, vitamins, and antioxidants. It also has vitamin C, which is good news for your heart health and immune system. It also prevents cancer and vision loss!

;/Brown Rice

Many people in the world eat rice on a daily basis. It is much better to eat brown rice than white rice since it does not have gluten and offers more nutrients! It will also prevent diabetes and heart disease.

                                                /; ARTICLE QUOTED FROM AS FOLLOWS;/Worldwide

Eat These Amazing Food Items If You Want To Have A Healthy Heart Published on 09/09/2019

/; Coconut Oil

It is true that coconut oil has lauric acid, which increases bad cholesterol levels. However, keep in mind that it also has a lot of good cholesterol.  With moderate consumption, your heart will be in good shape!

;/ Cauliflower

You should eat more cauliflower if you want to boost your heart health. This flower ranger is low in carbs but high in fiber. It will cleanse your body and keep you safe from various stomach and respiratory issues.

;/Dragon Fruit

Dragon fruit is simply delicious! This fruit is a good source of iron, nutrients, polyunsaturated fatty acids, calcium, phytonutrients, carotene, protein, antioxidants, and vitamins. It will help improve your immune system and prevent heart issues.

;/Pistachio

Did you know that these nuts have lots of antioxidants, good fats, and plant sterols? These things keep your heart happy and prevent cholesterol issues! On top of that, they also have potassium and protein.

;/Pumpkins

Pumpkins taste awesome in lattes, but you should also appreciate the fact that it has lots of vitamins and antioxidants. They also have lots of potassium, 

fiber, phytoestrogens, vitamin C, and beta-carotene. They are good for your heart, weight, blood pressure, cholesterol, and eyes!

;/Tomato Sauce

Tomato sauces taste great in pizza and dips. Aside from that, you might also appreciate the fact that it is low in LDL cholesterol but full of lycopene. It will do your heart and skin a lot of good, we promise you.

;/Brussel Sprouts

It is now time for you to start liking Brussel sprouts. After all, they are actually quite tasty and nutritious. The cruciferous family members are full of  iron, protein, potassium, and glucosinolates. They will help cleanse your body, fight cancer, and boost your heart health.

;/Olives

If you like olives, we have good news for you. They have many special monounsaturated fats, nutrients, and antioxidants This makes them ideal if you want to boost cholesterol levels and ward off heart issues.

/;Cinnamon

We bet you there is cinnamon on your spice rack! It is one very tasty and healthy spice. Full of fiber, calcium, and manganese, it will prevent heart issues  and regulate glucose and cholesterol levels.

/;Edamame

Edamame must be one of the healthiest but most addictive snacks out there! It will fit right in if you are on a low saturated fat and low cholesterol diet.  It has lots of plant protein, folate, and phytosterols, which makes it ideal if you want to fight heart disease and bring down cholesterol levels.

/;Collard Greens

Kale, brussels sprouts, bok choy, cabbage, turnips, rutabaga, and broccoli are collard greens. These veggies are low in calories but rich in zeaxanthin,  lutein, and vitamin A. They help ward off obesity, diabetes, and heart issues.

/;Water

We all need water to survive! However, let us focus on why it is great for your health. You should hydrate properly since it will boost your mood, brain,  metabolism, body weight, and blood circulation!

/;Tuna

Tuna is also called the ‘chicken of the sea’. This fatty-fish offers essential amino acids, which help your muscle tissues grow healthy and strong. It is full of omega-3 fatty acids, which are good for your heart!

/;Raspberries

Even though raspberries are low in fat, they come with a lot of fiber, manganese, and vitamin C. These fruits also contain polyphenols, which make them very good if you want to ward off heart disease.

; /Brazil Nuts

There are a lot of tasty South American nuts, but brazil nuts are especially good. They have antioxidants, nutrients, and the good kind of fat. Trust us, these nuts will keep you safe from cardiovascular disease.

;/Fatty Fish

Do not let the name scare you! This kind of fish is actually good for you since they have a lot of omega-3 fatty acids that lower cholesterol. Salmon, mackerel, sardines, TROUT,  HERRING,  ANCHOVY and tuna all fall under this category.

;/Tomatoes

Tomatoes will go well in just about anything. Not only that, but they are also full of vitamin A, vitamin C, potassium, lycopene, minerals, and fiber. Studies say that they will prevent cardiovascular issues as well.

;/Acai Berries

Acai berries have gained a following, and we are not surprised. After all, the super berries taste great and offer a lot of antioxidants. They will help keep you safe from diabetes, cancer, and heart disease.

;/Goji Berries

Are you aware of the health benefits that come with eating goji berries? They are rich in iron, vitamin C, and antioxidants. These nutrients all help your body and cardiovascular healthy stay in good shape!

;/Seaweed

Seaweed has a lot of omega-3 fatty acids. On top of that, it also offers a lot of zinc, magnesium, iodine, iron, and potassium. Together, they work to help your heart health and prevent heart attack and stroke.

;/Black Tea

Black tea is not just tasty and comforting, but it is also full of antioxidants that are good for your heart. You should drink it regularly if you want to lower your blood pressure and LDL cholesterol levels.

;/Peanut Butter

Do you know that peanut butter is good for you? It has vitamins, fiber, and monounsaturated fats. While it is high in calories, it is rich in fat,  potassium, and protein! It will also improve your blood pressure.

;/Potatoes

Potatoes might be high in carbs, but they also offer a lot of health benefits. They also have fiber, zinc, iron, potassium, and vitamins. These all work together to improve body functions and cholesterol levels!

;/Barley

Barley offers a lot of vitamin B6, fiber, and potassium. The high fiber content will lower cholesterol levels and keep your heart healthy.  However, you should stay away from it if you have gluten allergies.

;/Radish

Radish is a good choice if you want to regulate digestion. After all, it is full of fiber. Aside from that, it is also rich in vitamin C and potassium, which makes it ideal if you want to regulate your blood pressure.

;/Green Peas

Green peas have a lot of nutrients. They are low in calories but high in fiber and protein. They also have iron and vitamins A, K, C. These things  help keep the immune and cardiovascular systems in good shape!

;/Almond Butter

Almond butter has become pretty popular lately. It is a lot like peanut butter in the sense that it has a lot of monounsaturated fats. It also has a number of nutrients that will ensure the health of your heart.

;/Eggs

We are here to tell you that you should not worry about the cholesterol content of eggs since it raises HDL. They also have protein, vitamins, and more! We highly recommend keeping them in your diet.

;/Blackberries

Blackberries are full of great nutrients! Make sure to eat them if you want a healthy diet. They will ward off heart attacks, keep your cardiovascular system in good condition, and regulate your blood pressure.

;/Spirulina

Did you know that spirulina has a lot of health benefits to offer? It has become rather trendy recently. It is because it has lots of nutrients that  will reduce blood pressure and LDL cholesterol. It also boosts your overall health!

;/Cucumber

Cucumbers do not have a lot of calories since they are around 96% water. They also have many nutrients to offer, which make them ideal if you want to stay healthy. They are rich in fiber, protein, magnesium, potassium, and vitamins C and K. Cucumbers will ward off heart disease as well!

;/Macha

Macha might be the best form of green tea since it is pure! The way it has been processed makes it ideal if you want to get the benefits of the plant.  A single cup already offers 10 times more antioxidants than the regular kind. It offers chromium, magnesium, zinc, and vitamin C, which makes it ward off diseases.

;/Onion

Onions might be rather basic, but did you know that it is a healthy thing to add to your dishes? Aside from adding more flavor, they will also lower your blood pressure levels and heart attack risk.

;/Lemon

It almost feels like you will never go wrong by adding this citrus to your dish! Lemons offer fiber, vitamin C, and plant compounds. They are great if you want to boost your immunity and cardiovascular health.

;/Peanuts

Peanuts, like peanut butter, offer a lot of monosaturated fats. They are great for your heart because they lower the risk for stroke and heart attack. On top of that, they offer antioxidants and copper too.

;/Wheatgrass

Basically, this is merely the young form of the wheat plant grass. You can consume it in tablets or juice form since the leaves are hard to digest. There are lots of benefits when you add it to your diet. It comes with vitamins A, C, and E. Aside from that, it will also give you iron, antioxidants, and B vitamins. Sadly, it would not be a good idea to consume it if you are allergic to wheat, grass, or gluten.

;/Sunflower Seeds

Sunflower seeds might be high in oil, but you should keep in mind that it is merely plant oil. Moreover, it is actually good for your body because it is full of polyunsaturated fats. The seeds also offer a lot of minerals and vitamins such as copper, magnesium, and vitamin E.

;/Hemp Seeds

Hemp seeds are the way to go if you need more protein in your diet. They also boast of all the amino acids that your body needs. Arginine, in particular, is good for the health of your cardiovascular system. Hemp seeds offer omega-3 fatty acids that will do wonders for your heart. They contain unsaturated fats, which your body will surely appreciate. On top of that, they also have fiber, magnesium, potassium, and vitamins B6 and E!

;/Mushrooms

There is no need to be afraid of mushrooms! For one thing, they will taste amazing in many dishes. They are fat-free but full of fiber, minerals, and vitamins. They offer a lot of copper, potassium, antioxidants, and B vitamins as well. Potassium is great for the health of your heart and general well-being. This superfood should be a staple in your diet!