25 cardio-healthy foods and prevention of heart disease

Once again, let me refresh your memory with the list of the 10 classes of nutrients that support the health of the heart and its functions. These are water, antioxidants, phytosterols, polyphenols and phytoestrogens. Others are carotenoids, omega 3 fatty acids (unsaturated fatty acids), vitamins, minerals and fibre.
Vegetables

Spinach, thick, dark green leaves that contains lutein, (a carotenoid), B-complex vitamins and folate. Also, there are minerals like magnesium, potassium, and calcium and like any other vegetables, there is fibre.

Broccoli, a cruciferous vegetable, it contains beta-carotene, vitamins C and E and folate. Minerals found in broccoli are potassium and calcium, with fibre.

Carrot contains alpha-carotene and fibre.
Sweet potato, beta-carotene, vitamins A, C and E with fibre.
Asparagus, beta-carotene, lutein, B-complex vitamins, folate and fibre.
Red pepper, beta-carotene, B-complex vitamins, folate, potassium and fibre.
Tomatoes, beta and alpha-carotene, lycopene, lutein, vitamin C, folate, potassium and fibre.

Fruits
Orange, beta and alpha-carotene, flavones, vitamin C, potassium, folate and fibre.
Blue berries, beta-carotene, lutein, anthocyanin (flavonoid), ellagic acid (polyphenol), vitamin C, folate, magnesium, potassium, calcium and fibre.

Cantalope, alpha and beta-carotene, lutein, B-complex vitamins, vitamin C, folate, potassium and fibre.
Pawpaw, beta-carotene, beta-cryptoxanthin, lutein, vitamins C and E, folate, calcium, potassium and magnesium.

Grains/nuts
Brown rice, B-complex vitamins, niacin, magnesium and fibre.
Oatmeal, B-complex vitamins like niacin (vitamin B3), vitamin E, folate, magnesium, potassium, calcium and soluble fibre.
Flaxseed, omega 3 fatty acids, phytoestrogen and fibre.
Almond, omega 3 fatty acids, vitamin E, phytosterols, magnesium and fibre.
Walnut, omega 3 fatty acids, vitamin E, folate, magnesium, phytosterols and fibre.

Legumes
Kidney beans, omega 3 fatty acids, B-complex vitamins, niacin, folate, calcium, magnesium and soluble fibre.
Black beans, omega 3 fatty acid, B-complex vitamins, niacin, folate, calcium, magnesium and soluble fibre.
Soymilk, isoflavones, B- complex vitamins, niacin, folate, magnesium, potassium, calcium, phytoestrogens.
Soy protein, omega 3 fatty acids, B-complex vitamins, potassium, magnesium, good quality protein, phytoestrogens and fibre.
Tofu, niacin, folate, minerals like magnesium, potassium and calcium
 
Fish
Tuna, omega 3 fatty acid, folate and niacin. Salmon, omega 3 fatty acid.

Others
Green tea contains catechins and flavonoid. Dark chocolate (unrefined cocoa), contains resveratrol and cocoa phenols. Red grapes (red wine), contains catechins and resveratrol.
Prevention of heart disease

The treatment of heart disease is in its prevention. In other words, heart disease should not be allowed to manifest. Everything must be done to prevent it. I have given a list of 25 types of food and the nutrients they contain and consuming these foods often, regularly are a sure way of preventing heart disease. Heart disease is among the chronic degenerative diseases that take a long time to manifest. Like most of the other such diseases, heart disease begins with warning signs, which indicate that all may not be well with the heart.

In other words, the heart may be said to be in a state of dis-ease. Angina, pain in the left side of the chest, over the heart may be a sign that all may not be well with the heart. In the past, I listed some risk factors of heart disease, like hypertension, which should all serve as a wakeup call for us to pay very serious attention to what information the heart is giving.

Also, dehydration and pain over the chest should be an indication for us that the heart disease may be imminent. Heart disease is a lifestyle disease that is caused by the quality of what we eat and how much water we drinks. The heart is one organ in the body that should be nourished with a variety of vegetables, fruits and grains. There are specific vitamins and minerals in these food sources that are particularly necessary for the good health of the heart. The heart is one organ in the body that we should constantly eat certain diets primarily to ensure its good health and perfect working condition. These diets as we may expect should be sourced from the 25 listed above.

We shall continue from here next week as we look at different combination of these diets that can make up delicious meals for us to enjoy while keeping the heart healthy and boost its function at the same time.