Healthy and cheap food and drink to save you from heart attacks

Healthy and cheap food and drink to save you from heart attacks

 “What's good for your heart is good for your brain and good for you in general,” says Arthur Agatston, MD, a renowned cardiologist and founder of the South Beach Diet.

Sardines

These spiny little creatures are loaded with omega-3s in the form of fish oil, which increases “good” cholestrol levels and reduces the risk of sudden heart attacks in people who have experienced previous attacks. Stick to fresh ones to avoid the canned variety's high salt content.

Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels; one serving (3.25 ounce can) of sardines actually contains over 50% of the daily value for these important nutrients. Sardines are an excellent source of vitamin B12, ranking as one of the World's Healthiest Food most concentrated in this nutrient. Vitamin B12 promotes cardiovascular well-being since it is intricately tied to keeping levels of homocysteine in balance; homocysteine can damage artery walls, with elevated levels being a risk factor for atherosclerosis.

Green tea

Lower hypertension by pouring yourself a cup of this beverage long favored by Chinese herbalists for its medicinal benefits. In its soothing warmth are catechin and and flavonids, antioxidants with multiple cardio benefits including reducing blood clots.

Green tea may lower heart disease risk

Lowering your risk of cardiovascular disease may be as easy as drinking green tea. Studies suggest this light, aromatic tea may lower LDL cholesterol and triglycerides, which may be responsible for the tea's association with reduced risk of death from heart disease and stroke.

Dark Chocolate

Pick one that contains at least 70 percent cocoa, which has been linked to lower blood pressure, because its flavonols relax arteries, and increased blood flow. Make sure it doesn't contain saturated fats from additives such as palm oil. Eating chocolate prevents heart disease

If you’re a chocoholic, the news out of England is tantalizing: middle-aged and older adults who eat up to 3.5 ounces of chocolate a day (that’s more than two standard Hershey bars) seem to have lower rates of heart disease than those who spurn chocolate.

Oatmeal

The highly publicized benefits of eating your oatmeal have long shown it's a wonder meal for reducing cholesterol. But eat only the plain, non-processed kind. Instant and flavored oats are often drenched in processed sugar. (Steel-cut and rolled oats are both health superfoods.

Oatmeal: This whole-grain powerhouse has been packing serious nutrition and hearty flavor into breakfast for generations. It’s one of the few comfort foods that are as good for you as they are just plain good.

To get the most out of this super food, be a bit particular. Some packets of instant oatmeal, for example, are loaded with sugar -- as much as 8 teaspoons per serving -- and high in sodium. Always check the label to see what you're getting.

Great oatmeal starts with plain rolled oats, or steel-cut oats, cooked in a little water or milk, and topped with wholesome ingredients. It's a feel-good start to the day, and if you make it a habit, it can do your health some favors.

If you're on a gluten-free diet, look for oats that are certified gluten-free. Though oats themselves don't contain gluten, they can get tainted with gluten when they're being processed or growing.

Two glasses of orange juice a day can lower blood pressure and cut the risk of heart disease.

An antioxidant in orange juice called hesperidin improves blood vessel function and helps lower a person’s risk of heart disease, researchers report.

Hesperidin is a plant-based compound called a flavonoid. (Grapes, red wine, green and black teas, and chocolate also contain flavonoids.) A growing body of evidence suggests that flavonoids can improve the health of the delicate cells that line blood vessels. The way these cells work is referred to as "endothelial function." Problems with these cells can lead to the development of clogged arteries, a major risk factor for heart attacks and strokes.

Apples fight heart disease, cancer and strokes.

An apple a day keeps the doctor away. If there is any one thing that you can do to stay well then it is to eat at least two apples daily according to a whole raft of new scientific research that places apples at the top of the healthy-living tree. It may sound far-fetched but an apple contains so many beneficial ingredients that it will protect you from contracting a whole range of life threatening conditions such as cancer or suffering a stroke. Eating apples can reduce the risk of heart disease.