Heart is the major and a sensitive part of your body. Its functioning is vital to the human body. If your heart is healthy that means you are leading a healthy life and if your Heart is not healthy, it indicates that whole body is unhealthy that can cause complications in your daily life.
If you want to lead a healthy life, you should first of all take care of your heart.
According to the latest guidelines of American Heart Association, women are identified into 3 groups, including:
- High risk for Heart disease
- Risk for Heart disease
- Ideal Cardiovascular Health
The group of people with high risk rate is a bit changed as compared to the previous years and it includes women with the recognized Heart disease, Severe Kidney disease, Diabetes and other risk factors.
Here are few foods mentioned that are really good for the Heart’s health because almost all of the foods contain less than 1 gram of Fats except Chickpeas and the Wheat germ, both the things are considered to be low-Fat foods.
All these foods are rich in Fiber, provide many of the Antioxidants and contain low level of Cholesterol.
These foods are as follows:
1. Apples
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1 medium sized Apple about 5 ounces of weight. It contains about 3 Grams of Fiber, 8 Milligrams of Vitamin C and 0.6 IU OF Vitamin E. An Apple a day is good for the Heart and the health.
2. Blackberry
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Blackberries are also good for the Heart’s health. 1 cup of Berries contains about 30 Milligrams of Vitamin C, 7 Grams of Fiber and 0.1 IU of Vitamin E.
3. Apricots
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Apricots are rich in Vitamin C. One should try to eat about 2 Apricots a day. 2 Apricots may contain 111 Milligram of Vitamin C. Apricots also gives you 2 Grams of Fiber and 1IU of Beta-Carotene as they are rich in Fiber and Beta-Carotene too.
4. Broccoli
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Half cup of Broccoli can give you a lot of Vitamin C. It can be in the form of cooked and chopped form. Half Cup of Broccoli may contain 58 Milligram of Vitamin C, 2 Grams of Fiber and 0.3 IU of Beta-Carotene.
5. Black Currents
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1 cup of Black Currents may contain 203 Milligram of Vitamin C. 4 Grams of Fiber and 0.7 IU of Vitamin E.
6. Brussels Sprouts
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Half a cup of Brussels Sprouts gives you 3 Grams of Fiber, 48 Grams of Vitamin C and 0. IU of Beta Carotene. This food is rich in Fiber, Vitamin C and Beta Carotene.
7. Carrots
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Carrot is the good source of Vitamin A. 1 Carrot of 21/2 Ounce Carrots contains about 6,745 IU of nutrients. It contains all the nutrients you need per day. People can get about 2 Grams of Fiber and about 7 Milligrams of Vitamin C.
8. Chickpeas
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Half cup of Chickpeas contains about 7 Grams of Fiber. Chickpeas are rich in Fiber. It also offers 5 Milligrams of Vitamin C.
9. Grapefruit
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Grapefruit is rich in Vitamin C and Fiber. Grapefruits are found both in Red and Pink color. Both of the Grapefruits give the benefits of Vitamin C and Fiber.
10. Green Peas
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You can also increase your Finer by the intake of Green Peas. Half a cup of Green Peas contains about 2 Grams of Fiber and 11 Milligrams of Vitamin C.
11. Papaya
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Papaya is also a best source of Vitamin C. A half Papaya contains 94 Milligrams of Vitamin C. It also contains 3 Grams of Fiber.
12. Raspberries
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Raspberries are rich in Fiber and Vitamin C. 1 cup of Berries contains about 6 Grams of Fiber and 31 Milligrams of Vitamin C.
13. Spinach
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Spinach is rich in Beta-Carotene. A half cup of Spinach contains 25 IU of Beta Carotene, 2 Grams of Fiber and 9 Milligrams of Vitamin C.
14. Strawberries
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Strawberries are beautiful and tasty fruit. 1 normal cup of Strawberries may contain 85 Milligrams of Vitamin C and 4 Grams of Fiber.
15. Sweet Potatoes
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Sweet Potato may contain Beta-Carotene in it. 1 Sweet Potato provides 83 IU of different nutrients. It contains about 3 Grams of Fiber and 28 Milligrams of Vitamin C.
16. Sweet Red Pepper
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Half cup of Red peppers may contain 0.8 Grams of Fiber and 1IU of Beta-Carotene. It contains high amount of Vitamin C about 95 Milligrams.
17. Wheat Germ
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Wheat is 1 of the best source of Vitamin E. A quarter cup of Wheat Germ contains about 3 IU of Vitamin E. It also contains about 4 Grams of Fiber in it.
18. Passion Fruit
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Passion fruit is really beneficial for Heart. 5 medium fruits weighing about 3 ½ ounces total may contain about 2 Grams of Fiber, 30 Milligrams of Vitamin C and 0.21 IU of Beta-Carotene.
19. Butternut Squash
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It is rich in Fiber, Vitamin C and Beta Carotene. Half cup of Butternut Squash may contain about 161 IU of Beta Carotene. It also contains about 3 Grams of Fiber and about 15 Milligrams of Vitamin C.
20. Cantaloupe
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Cantaloupe is rich in Vitamin C. It contains that much amount of Vitamin C that is enough for whole day. 1 cup of this fruit may contain 68 Milligrams of Vitamin C, 1 Gram of Fiber and 161 IU of Beta Carotene.
21. Black Beans
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Black Beans are rich in Folate, Antioxidants and Magnesium. All these nutrients are good for lowering Blood Pressure. It also contains Fiber, which helps in controlling Cholesterol and Blood Sugar.
22. Extra Virgin Olive Oil
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This oil is made from first press of Olives and it contains Polyphenols, which are really healthy for Heart as it contains Mono-unsaturated Fats in it. It helps in lowering the high Cholesterol level and Polyphenols. You can use this Oil in Salads and cooking food etc.
23. Walnuts
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Walnuts have the ability to control Cholesterol and Inflammation of Heart’s Arteries. A handful of Walnuts is good for this function. Walnuts are rich in Omega-3 and Fiber.
A Handful of Walnuts may contain 300 Calories. Walnut Oil is also beneficial to the Heart’s health and it is mostly used in the dressing of Salads.
24. Almonds
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Almonds make a good combination with the vegetables, fish, chicken, meat and desserts. A handful of Almonds in the meal is good for the Heart’s health. They are also rich in Vitamin E, Sterols, Fiber and Healthy Fats. Almonds can help in lowering the LDL Cholesterol and it also reduces the risk of Diabetes. Almond is mostly used to boost up the flavor of foods.
25. Barley
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It is a rich Whole Grain and it can be taken in the dinner, Soups and Stews. This food grain is rich in Fiber; it helps in lowering Cholesterol level and also lowers the level of Blood Glucose. It is the most nutritious food. It can be taken in the form of Cereals and as a side dish.
Try to intake as much Fiber as you can. Green Beans, Lady Finger, Cauliflower, Spinach, Tomatoes and Oranges, all are rich in Folic Acid, try to add these things in your diet. Many studies show that keeping Fats between 10 to 15 % of Calories per day, it can help in preventing blockage of Arteries.
The above mentioned are best tips for your Heart’s health and you can take advantage from these foods.
