10 Foods that can make your heart always healthy

The heart is a vital organ. For that, the necessary effort to keep them healthy and able to function properly. Here are 10 foods that can make your heart stay healthy:
1. OatmealStart your day with a bowl of warm cereal grain that is rich in omega 3, fatty acids, folate, and potassium. This super rich in fiber can reduce levels of LDL (or bad) cholesterol and help keep arteries clean and healthy.
2. SalmonRich in omega-3 fatty acids, salmon is effective for reducing blood pressure and keep clotting at bay. Two servings of salmon per week can reduce the risk of death from heart attack to a third. "Salmon contains the carotenoid astaxanthin, which is a powerful antioxidant," says cardiologist Stephen T. Sinatra, MD.Bagi you are not a fan of salmon, there are alternatives. Other fish oils such as mackerel, tuna, herring, and sardines can provide the same encouragement to the heart.
3. AvocadoAdd a little avocado to a sandwich or spinach salad to increase the number of heart-healthy fats in your diet. Packed with monounsaturated fats, avocados can help lower LDL levels while increasing the amount of HDL cholesterol in your body. "Avocado is amazing," said dr. Sinatra. "They allow the absorption of other carotenoids - particularly beta-carotene and lycopene -. important for heart health"
4. Olive oilFull of monounsaturated fat, olive oil lowering bad LDL cholesterol and reduce the risk of heart disease. Results from studies in seven countries, who saw the incidence of cardiovascular disease worldwide, showed that while men in Crete has a tendency to have high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in oil olive. Use olive oil instead of butter.
5. NutsWalnuts full of omega-3, fatty acids and, together with almonds and macadamia nuts, full of unsaturated fat. "Nuts also increase the fiber in the diet, and such as olive oil, they are a source of healthy fat," said dr. Sinatra.
6. Fruit BerryBlueberries, raspberries, strawberries - whatever berries you like - full of anti-inflammatory substances that will reduce the risk of heart disease and cancer. "Blackberry and blueberry are very good for the health of blood vessels," said dr. Sinatra.
7. PeasContained in the fiber in beans, chickpeas, and black beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.
8. SpinachSpinach can help keep your heart in top shape, especially in storage lutein, folate, potassium, and fiber. But the excessive portion of each vegetable will certainly put pressure on your heart. A study examining the physical health of more than 15,000 men without heart disease for a period of 12 years. They are at least two and a half servings of vegetables every day reduces risk of heart disease by 25 percent, compared with people who do not eat vegetables.
9. LinseedFull of fiber, omega 3, omega 6, and fatty acids. A little sprinkling of flaxseed can be healthy for your heart. A bowl of oatmeal or whole-grain cereal with a little linseed cocol as key to heart-healthy breakfast.
10. SoybeanSoy can lower cholesterol and low in saturated fat, which is still a great source of soy protein for heart healthy diet. Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. Soy milk is also a great addition to a bowl of oatmeal or wheat cereal. But also be aware of salt levels in your soy: some processed varieties like soy dogs containing added sodium, which can increase blood pressure.
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