Many people fall prey to cardiovascular diseases. It is usually a direct outcome of the way one spends their lives and the kind of diet that one follows. Sedentary lifestyles coupled with rich and unhealthy diet leads to heart problems. It has been seen that seventy percent of the heart diseases are preventable if one makes the right choice in food. Not only will your heart stay healthy by eating the right food, the risk for atherosclerosis or the hardening and narrowing of the arteries is reduced appreciably which usually leads to strokes and heart attacks. A diet which is healthy for the heart is usually rich in lean protein, fruits, vegetables, grains and low in unhealthy fats, cholesterol and sodium.

HERE ARE THE TOP 5 FOODS

1. OATMEAL

Oatmeal possesses many beneficial properties that make it a heart healthy choice for breakfast.

Benefits
• It is known to be rich in omega-3 fatty acids
• It contains useful minerals like potassium, magnesium, calcium as well as soluble fiber

Preparation
• Buy a packet of instant oats
• Cook a cup of oats in milk as per the consistency you like
• Add sugar or honey as desired
Such a meal for breakfast keeps one feeling full for a longer period of time than other items. When fruits are added to it the nutrition value of the meal increases

2. BLACK BEANS

Black beans offer many useful nutrition which makes it good for the heart. One or more servings of black beans is recommended by the health experts especially for those at risk of developing heart disease or those having already suffered from heart ailments.

Benefits
• Black bean is rich in B complex vitamins
• Other minerals that it contains are magnesium, calcium and niacin
• Black beans are rich in soluble fiber and omega-3 fatty acids
• They provide high protein without the bad cholesterol as found in animal meat
One can consume black beans prepared as part of a gravy dish item or even in the boiled form as a side dish. It can be added to soups or salads as well.

3. RED WINE

Did you know that red wine is good for the heart? While you might be told to abstain from drinks beyond a certain level, one alcoholic beverage that offers beneficial properties is red wine.

Benefits
• It increases the levels of good or HDL cholesterol levels in the system
• There are antioxidants such as catechins and resveratrol which help to keep the artery walls in good shape
• Cancer prevention properties are found in red wine
It is advisable that a glass of red wine can be drunk each day but not more. Again, if one is on certain medications like aspirin and others, it is advisable that red wine is abstained from.

4. SALMON

Among the fishes that one can consume, salmon is said to be great for the heart.
Benefits
• There is a large amount of omega-3s like DHA and EPA in the fish which makes it heart healthy
• The omega-3 fatty acids lower the risk of disorders stemming from heart rhythm
• These beneficial fatty acids help to reduce the blood pressure and keeps away clotting risks
• Blood triglycerides are reduced and inflammation is controlled
A serving of salmon or two per week can help to reduce the risk of dying from heart attack by about one third. The fish can be enjoyed in grilled or baked form along with pasta, rice, salads or soups.

5. EXTRA VIRGIN OLIVE OIL

Extra virgin oil of the olives is made from the first press of olives. It offers many benefits for the heart.

Benefits
• It consists of antioxidants like polyphenols
• There are mono unsaturated fats as well in the oil which makes it rich in good fats that are safe for the heart
• It has been seen that regular consumption of the extra virgin olive oil will help to lower cholesterol as well as protect the blood vessels
The oil can be used as a medium for cooking, in salads as well as with bread.

Unhealthy weight gain is the result of poor food habits. But you can also use food to lose weight. Here are the benefits of fiber foods and can also help you lose weight.

 •Dietary fiber-rich foods swell up in your stomach and reduce the feeling of hunger.


 •Fibers are capable of binding toxins, cholesterol and bile salts, and help the body to get rid of them.

 •Foods which contain a huge amount of dietary fibers can slow down the digestion of carbohydrates in your intestines.

 •When soluble fibre is consumed, it gets dissolved in water and transforms into gel. This gel reduces and binds fats to lower cholesterol. Soluble fibre is also beneficial, as it slows down the absorption of sugar, which can help manage and prevent diabetes mellitus.

•Dietary fibre not only protects our intestines but also insulates them from cancer by transporting antioxidants to the large intestine.

•Fibre binds up to 80 per cent of cancer-inhibiting antioxidant polyphenols in fruit and vegetables, thereby protecting the antioxidants from early digestion in the stomach and small intestine, the study found.

•Anneline Padayachee at the University of Queensland and the Commonwealth Scientific and Industrial Research Organisation found that fibre acts as an antioxidant trafficker by safely transporting antioxidant nutrients to the colon where they provide protection against cancers like colon cancer.

•Antioxidants are substances that may protect your cells against the effects of free radicals — molecules produced when your body breaks down food. They can damage cells, and may play a role in heart disease, cancer and other diseases.