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Foods to eat and avoid for a healthier heart

EAT

Many foods can help keep your heart at its best. Some help lower your blood pressure. Others keep your cholesterol in line. So add these items to your food routine-

Salmon

This ocean-going fish is a top choice because it’s rich in omega-3 fatty acids. “Omega-3s have an anti-clotting effect, so they keep your blood flowing,”

Walnuts

Nibbling on 5 ounces of nuts each week may cut your risk of heart disease in half. Walnuts have lots of “good” fats.

Raspberries

These berries are loaded with polyphenols — antioxidants that mop up damage-causing free radicals in your body.

Omega-6

The biological effects of the omega-6 fatty acids are largely produced during and after physical activity for the purpose of promoting growth and during the inflammatory cascade to halt cell damage and promote cell repair by their conversion to omega-6 eicosanoids that bind to diverse receptors found in every tissue of the body.

AVOID

If you are watching your heart health, the following foods should not make it onto your meal plan very often. In fact, if you can cut them out of your diet, your heart will be healthier for it.

Processed meats

Processed meats are those preserved using salts, nitrites, or other preservatives.

Soft drinks and other sugary drinks

Most of the increase is from sugary drinks, especially sodas, sweetened fruit drinks, and sports drinks. A 12-ounce can of soda contains the equivalent of 10 teaspoons of table sugar.

Highly refined and processed grains and carbohydrates

Whole grain intake in place of starches like potatoes and refined carbohydrates, like white bread, white rice, and low-fiber breakfast cereals helps in keeping the heart healthy.

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