1. Citrus Fruits

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Heart disease can be connected with lack of Vitamin C in the body. It’s easy to supply your body with this important vitamin, mainly through vitamin-rich fruits like oranges, lemons, limes, papaya, etc. The fibers and pectin in these fruits can also help by strengthening your blood vessels, decreasing cholesterol levels and acting as antioxidants, which equals counteracting the process called oxidative stress.

2. Green Leaves

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Leafy greens like kale or spinach contain a whole range of useful nutrients like magnesium, fiber, antioxidants or healthy fats. They help lower the levels of low-density (bad) cholesterol, help shedding some excess weight, and their magnesium content can also regulate your blood pressure.

3. Garlic

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Don’t let bad breath keep you from eating garlic! It’s a highly potent help for your health, which can even lower the risks of cardiovascular disease, decrease cholesterol and blood pressure levels. Atheriosclerosis is one of the diseases, that can be prevented, or even cured by eating more of this spicy (and stinky) food.

4. Wine

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One single glass of red wine every evening can be a beneficial way of preventing heart disease. An antioxidant compound called resveratrol protects your blood vessels from damage, lowers bad cholesterol levels, and smoothes out the blood, which is a way of preventing the forming of blood clots. Of course every wine drinker should practice moderation, but this noble drink can even raise the levels of „good”, or high-density cholesterol, and protect your heart through this feature.

5. Chocolate

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Not just any chocolate, but dark like the night. The darker, the healthier. Dark chocolate is made of raw cocoa, which is a rich source of the antioxidant compounds called flavonoids. Chocolate connoisseurs can thank a healthier cardiovascular system to their passion. They ususally also have lower cholesterol and blood pressure levels, smoother circulation and a much lower risk of stroke.

6. Sardines

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Not all fats are made equal! Omega-3 is a type of fat, which your body needs badly. Sardines contain a lot of this kind of fats, and they are not pricey at all, like salmon (another well-known Omega-3 source). Omega-3 is known for its heart-healthy properties, such as lowering triglyceride levels, raise the „good”, high-density lipoprotein cholesterol levels and according to some medical studies, it can also lower the risk of deadly cardiac arrests.

7. Legumes

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The family of beans are a special food group, which are filled with soluble fiber. This type of fiber can contribute to lowering „bad” (low-density lipoprotein) cholesterol levels. Just one serving is enough to decrease the risk of heart disease and heart attack by 38 percent!

8. Almonds

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These little nuts are packed with healthy fats, the unsaturated type, which are the ones that are needed by the body to work properly. They also provide useful help for your weight loss process, and are known to be mood-booster. They are proven to elevate serotonin levels, which can give you better sleep and better mood.

9. Pomegranates

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This fruit is chosen as the symbol of life by some traditions, and it is also amazingly effective in the prevention of cardiovascular diseases. Its rich antioxidant content can reduce the cell aging process called oxidative stress, and helps the body get rid of excess „bad” (low-density lipoprotein) cholesterol.

10. Berries

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These wonderful little fruits all have amazing properties. Blueberries, blackberries, strawberries, raspberries, cranberries, goldenberries and their buddies are all goldmines of useful and healthy nutrients. The antioxidant, fiber and vitamin C content of blueberries and strawberries widen the arteries, and prevent plaque buildup on their walls.

11. Beets

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These red powerhouses of nutrients are real health protectors. Their folate and betaine content play a role in the prevention of heart disease, and they also contain a lot of fiber, vitamin C and magnesium. The vegetable itself can be an effective part of weight reducing diets.

12. Turmeric

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This yellow spice is mainly known from Indian cuisine. Not many people know that it is a wonderful substance for preventing high levels of „bad” (LDL – low-density lipoprotein) cholesterol. High level of this kind of cholesterol is a strong risk factor for different cardiovascular diseases. Turneric can also help in weight loss, some studies even state that adding this ingredient to your food in itself makes your diet more effective.

13. Chia seeds

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These little seeds are known for their high Omega-3 content, but they also contain lots of antioxidant compounds, fibers, iron, and calcium to counteract weight gain. Obesity is also a risk factor of heart disease, so any effort for keeping your weight in the healthy range is an effort for your heart health. 10 grams of chia seeds can lower blood pressure and decrease „bad” cholesterol levels.

14. Apples

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„An apple a day keeps the doctor away” – remember? All that they said about the health benefits of apples it true. This fruit contains a lot of soluble fiber, pectin and the antioxidants called polyphenols, that prevent cell damage. Studies say that eating one or two daily of this tasty fruit can prevent heart diseases.

15. Broccoli

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Although it’s not a favorite for most children, broccoli is a very useful and healthy vegetable. Among others it contains lots of vitamin C and E, potassium, folate, calcium, and sulforaphane. Tis latter compound has anti-inflammatory properties, and heals the lining of blood vessels, which may be damaged by blood sugar problems.