Load up on foods that raise your high-density lipoprotein cholesterol, and cut down on foods that increase bad low-density lipoprotein cholesterol, which accumulates in the blood vessels and hinders blood flow. Such clogging can lead to a heart attack.
Not all fats are bad. Omega-3 fatty acids, such as those found in salmon and other oily fishes like tuna, mackerel and sardine, promote a stronger and healthier ticker by preventing blood clots. Healthy fat counters the effects of unhealthy fat compounds in your veins.
Citrus fruits such as orange are packed with antioxidants that fight oxidative stress, eliminating harmful free radicals from your system. Besides orange, berries are also full of anti-inflammatory properties that reduce the risks of heart disease.
Thankfully, spinach makes a regular appearance in local food, so go ahead and ask for extra servings as vegetables such as spinach and broccoli are brimming with potassium. Potassium helps to maintain a healthy circulatory system, while the high iron content in spinach keeps your blood cells healthy.
Replace refined carbs with whole grains like rolled oats, brown rice and quinoa. Increasing your daily fibre intake helps to build a healthy heart, as fibre clears arteries by lowering the bad cholesterol level in your bloodstream.
There is a reason why almonds and walnuts are often classified as healthy snacks. They are a great source of omega-3 fatty acids that boost heart health by countering the negative effects of unhealthy fat in the bloodstream.
Sausage, luncheon meat and bacon are super addictive stuff that make an appearance at every barbecue dinner. The bad news? Preservatives, sodium, sugar and trans fat flood your vessels every time you eat such processed cuts of meats. Cut preserved meats out of your diet and turn to fresh, lean cuts that give you a good serving of protein without the chemicals.
From buttery croissants to decadent cakes, cheat meals do not get better than a sinful plate of pastries.
Indulging in such calorie-heavy treats several times a week populates your system with an insane amount of butter, refined carbohydrates and tons of sugar.
With zero nutritional value, dessert dishes cause only a spike in blood sugar level and increases the cholesterol in your blood.
It counts as protein, but pork belly is chock-full of saturated fat that is not good for your heart. Opt for lean cuts of meats instead, like chicken breast and pork tenderloin.
The creaminess of dairy products is so irresistible, but watch your intake. Having one too many scoops of ice cream increases the amount of saturated fat in your bloodstream.
Consume full-fat products – cheese, heavy cream and whole-milk yogurt in moderation – excessive consumption increases the artery-clogging cholesterol in blood vessels.
Another culprit of bad cholesterol, chips are high in fat and sodium without giving you any worthy nutrients.
Other offenders include fries, burgers and chicken nuggets, which all are unfortunately tasty due to their high fat content.
Swop deep-fried sides for steamed or baked options to reduce your intake of saturated fat.