A healthy diet can help reduce your risk of developing coronary heart disease and stop you from gaining weight, reducing your risk of diabetes and high blood pressure.

HERE ARE TOP HEALTHY FOOD YOU NEED FOR HEALTHY HEART

1.OATMEAL FOR BREAKFAST

Oatmeal is a good source of  omega-3 fatty acids. And it is a fiber superstar, offering 4 grams in every one-cup serving. It also has nutrients like magnesium, potassium, and iron.

Oatmeal is a filling breakfast, and you can top it with fresh banana,berries for an even more heart-healthy meal.

NOTE:SATURATED FAT

Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing CORONARY HEART DISEASE.

UNSATURATED FATS

Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice..

Eating the right healthy foods can lower the risk of cardiovascular disease, including coronary artery disease which can lead to heart attack and.stroke

2.SALMON

Salmon is LOADED WITH omega 3 faty acid which can decrease the risk of abnormal heartbeats (arrhythmias), lower triglyceride levels, slow the growth of plaque in your arteries, and slightly lower blood pressure. The American Heart Association recommends two servings of omega-3 rich foods like salmon each week. A serving size is 3.5 ounces of cooked fish.

SALMON is a rich heart healthy food, may also lower triglycerides and curb inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

Farmed Vs. Wild Salmon

Does the way your salmon was raised influence its omega-3 contents? Many grocery stores now carry both farm-raised and wild-caught salmon. It turns out that farm-raised salmon tends to have more omega-3 fat, but also more total fat. Even though farmed salmon has more saturated fat, it is still about half the amount found in the same portion of flank steak.

3.BEANS/KIDNEY BEANS/BLACK BEANS

You know the schoolyard chant: “Beans, beans, good for your heart.” Turns out it's true! Beans have lots of soluble fiber, B-complex vitamins, niacin, folate, magnesium, calcium, and, you guessed it, omega-3 fatty acids.

THERE ARE MANY WAYS YOU CAN PREPARE BEANS,FOR BETTER TESTE.BEANS CAN BE PREPARED AS PORRIDGE,CAN BE EATEN WITH STEW/RICE,CAN BE COOKED AS MOI MOI(NIGERIAN MEAL)

 4. ALMONDS

Nuts have been shown to lower blood cholesterol. And for a heart-healthy nut, almonds make a great choice. They contain plant omega-3 fatty acids, vitamin E, magnesium, calcium, fiber, and heart-favorable monounsaturated and polyunsaturated fats.

Almonds can be blended added on baby food, top your yogurt or salad with almond slivers, or snack on a healthy trail mix. You can also try them in cooking. Sprinkle them on a rice or quinoa dish, or spread them across some salmon for a nice crunch. Choose unsalted almonds for additional

5.WALNUTS

Walnuts provide a lot of the same health protection as almonds and other tree nuts. They contain plant omega-3 fatty acids, vitamin E, magnesium, folate, fiber, heart-favorable monosaturated and polyunsaturated fats, and phytosterols.

Also like almonds, walnuts give salads a hearty crunch. They taste great added to muffins and breakfast pancakes.

Though they are heart-healthy, they are also high in fat and calories and should be eaten in moderation. As with all nuts, keep walnut portion sizes in mind. One serving of walnuts should fit neatly in the palm of your hand, a portion that provides about 200 calories.

6.FLAXSEED (GROUND)

Ground flaxseed also has omega-3's, along with both soluble and insoluble fiber. It has one of the highest available sources of lignans, which have both plant estrogen and antioxidant qualities.

Ground flaxseed is easy to incorporate into your diet and can be mixed into just about anything you normally eat. Sprinkle it on your breakfast cereal, on top of low fat yogurt, mix into muffins, or combine into your smoothies.

7.TOFU

Tofu is a great source of protein. It's vegetarian. And it's full of heart-healthy nutrients including niacin, folate, calcium, magnesium, and potassium.

Tofu is sometimes called "bean curd" because it is made from pressed soybean curd. It's easy to prepare and can be part of almost any meal.

Thinly slice firm tofu, marinate for several hours and grill or add to your favorite veggie stir-fry. Make a tofu, lettuce, and tomato sandwich on whole grain bread, use instead of meats in pasta dishes, and add in slices or cubes to salads for added protein.

Avoid Processed Tofu Products

Although tofu has been shown in many studies to have heart-protective qualities, it depends on how you eat it. As healthy as it can be, tofu is not always in good company. It is included in many ultraprocessed foods, a type of food that has been associated with obesity and cardiovascular health problems. Its use in high-calorie processed foods led the FDA to revoke some of the heart health claims of tofu products in 2017.

8.BROWN RICE

 Brown rice provides B-complex vitamins, magnesium, and fiber.IT CAN BE COOKED IN SO MANY WAYS,CAN BE COOKED AND EAT WITH STEW,OR WITH BEANS,OR WITH VEGIES/SALADS

NOTE:LIVE TOBACCO FREE

AVOID SMOKING, vape or use tobacco or nicotine products — and avoid secondhand smoke or vapor.

9.OLIVE OIL

This oil is a healthy fat made from smashed olives. It's rich in heart-healthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat (like butter), it can help lower cholesterol levels. Try it on salads and cooked veggies, or with breadOranges

10.ORANGES

Sweet and juicy, oranges have the cholesterol-fighting fiber pectin. They also have potassium, which helps control blood pressure. Nutrition Tip: A medium orange has about 62 calories and 3 grams of fiber.

11.SWISS CHARD

This is a dark green, leafy vegetable which is rich in potassium and magnesium and it help control blood pressure. Swiss chard also has heart-healthy fiber, vitamin A, and the antioxidants lutein and zeaxanthin.

12.LOW-FAT YOGURT

Yogurt is high in calcium and potassium. To really boost the calcium and minimize the fat, choose low-fat varieties.

13.BLUEBERRIES

Blueberries got anthocyanins, those blood vessel-helping antioxidants. Those antioxidants give the berries their dark blue color. Blueberries also have fiber and more than a handful of other great nutrients. Add fresh or dried blueberries to cereal, pancakes, or yogurt.

FINALLY, EATING ENOUGH GREEN VEGETABLES AND FRUITS IS ONE OF THE HEALTHY TIPS.MAKE SURE VEGIES AND FRUITS WERE ADDED ON YOUR DAILY MEAL FOR SOUND AND HEALTHY LIVING.

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