South America Feb Consolidated News Letter for Small Sites

Top 15 Heart-Healthy Foods
1. Yogurt: studies show how yogurt helps to prevent gum disease reducing the risk of
heart disease, because probiotics have been linked as a protector of the gums and thus
prevent the growth of certain bacteria. In addition to improve digestion and increase
the immune system.
2. Raisins: Raisins antioxidants also fight the growth of bacteria in the gums, caring for
both gums and heart.
3. Whole grains: They have a higher content of antioxidants, Phytoestrogens and Fito
sterols which protect against coronary heart disease. The fiber in whole grains
decreases up to a 40% risk of heart disease, because they help to reduce LDL (bad
cholesterol). Increase consumption of foods such as oats, barley, beans, Eggplant and
citrus fruits such as oranges.
4. Beans: Regular consumption of beans is good for your heart. Half a cup a day lowers
cholesterol because of their high content of soluble fiber. Besides its contribution of
flavonoids, inhibit the adhesion of platelets in the blood and thus reduce the risk of
heart attacks and strokes. You can also find this compound in wine, berries and bitter
chocolate.
5. Salmon: the consumption of 2 or more times per week of salmon is associated with 30
percent less risk of heart disease, because of its content of fatty acids omega 3 and 6.
Among the benefits is that they lower blood pressure and lower levels of cholesterol
and triglycerides.
6. Nuts: They are composed of vitamins, minerals, and monounsaturated fats that are
healthy to heart.