Heart disease is one of the leading causes of deaths of women across the world. Sometimes heart disease may be silent and not diagnosed until a woman experiences signs or symptoms of a heart attack, heart failure or stroke. Stress, unhealthy food choices and sedentary lifestyles has elevated the occurrences of cardiovascular diseases.

1. BLUEBERRIES

Blueberries are not only delicious but are also rich in antioxidants.  The antioxidants in blueberries work to reduce the accumulation of “bad cholesterol” ,that is, LDL in artery walls that helps to reduce cardiovascular disease and heart stroke.

2. SALMON

Oily fish such as salmon contain omega-3s. This fat is believed to reduce the risk of developing cardiovascular disease by lowering the levels of triglycerides and free radicals in the body. Omega-3 fatty acids prevent blood clots making the heart less vulnerable to life-threatening irregular heart rates.

3. SOY PROTEIN

Helping you in having a healthy heart, Soy foods are low in saturated fat, are cholesterol-free, contain high-quality protein, essential fatty acids, dietary fiber, and numerous other nutrients – Soy protein not only lowers blood cholesterol, but has been found to contribute to increasing good cholesterol (HDL) and lowering triglyceride levels.

4. OATMEAL

Oats are loaded in dietary fiber and have a range of healthy properties. Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help in lowering the levels of bad cholesterol. A half-cup daily serving of oatmeal contains only very low calories and keep body weight to a healthy level.

5. GREEN TEA

A steaming cup of green tea is full of good-for-you catechins and flavonols. So people drinking 2 cups of green tea a day are likely to have a low risk in getting heart attacks.

6. CARROTS

Carrots are high in carotenoids are associated with a lower risk of heart disease. They have not only beta-carotene but also alpha-carotene and lutein. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids and lowers cholesterol.

7. BROCCOLI

This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants. The carotenoid and lutein slows down or prevents the thickening of arteries in the human body, thus fighting against heart disease and stroke. The Vitamin-B6 and folate in broccoli also reduces the risk of atherosclerosis, heart attack, and stroke.

8. SPINACH

A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes. This is due to the fact that spinach proteins tend to reduce the cholesterol and other fat deposits in the blood vessels. This dark green leafy vegetable is also high in vitamins, minerals, and antioxidants.

9. NUTS

People who eat nuts as part of their diet can lower the Low Density Lipoprotein (LDL, or “bad cholesterol”) level in their blood. High LDL is one of the primary causes of heart disease. Eating a handful of nuts may reduce your risk of developing blood clots that can cause heart attack. Nuts also appear to improve the health of the lining of your arteries. All nuts contain fiber, which helps lower your cholesterol, leading to a healthy heart. Unsalted nuts are beneficial.

10. EXTRA-VIRGIN OLIVE OIL

Olive oil lowers the levels of total blood cholesterol, LDL-cholesterol and triglycerides. At the same time, it does not alter the levels of HDL-cholesterol, which plays a protective role and prevents the formation of fatty patches, thus stimulating the elimination of the low-density lipoproteins leading to a healthy heart condition.