Sardines

     Sardines have one of the highest levels of omega-3 fatty acids. They raise good HDL and lower triglycerides. They help to lower the risk of abnormal heart rhythms and lower the inflammation that can cause plaque to break and cause deadly blood clots in the arteries.

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/sardines#ixzz2KMC5x6WG

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Kale

       Kale helps to avoid hardening of the arteries, called atherosclerosis. It is just full of antioxidants, fiber, folate, potassium, vitamin E, lutein, and omega-3 fatty acid. As an added plus kale also has something called glucoraphanin which activates a special protein named Nrf2. This protein coats the inside of your arteries to prevent plaque from sticking to artery walls.                                                                                                                                                                    

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/kale#ixzz2KM21Ikvc

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Red Wine

     Red wine raises the HDL in our bodies and keeps clotting of plaque down. Red wine has polyphenols which have that effect on plaque. It helps keep the arteries from hardening. One glass per day is recommended because women who drink more than that have a greater risk of breast cancer.photo credit: filtran via photopin cc

Read more: http://www.prevention.com/health/health-concerns/prevent-heart-attacks-best-foods-heart-health/red-wine#ixzz2KLkkZYvF

Oranges

     Oranges can lower cholesterol and blood pressure and reduce the risk of heart failure. Oranges have pectin which soaks up cholesterol and blocks it from absorption into the body. The way it keeps blood pressure down is that it has potassium which keeps salt in balance.

     New research shows that pectin from citrus fruits aides in neutralizing galectin-3 which is a protein that creates scar tissue on the heart, which in turn causes congestive heart failure. The pectin in the orange is found in the pulp and pith which is the white coat between the orange and the skin.        

     Drink orange juice with pulp, or to get the maximum of these nutrients eat the orange and enjoy the sensory sensations that go with the experience.




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Black Rice

     The new word is that black rice is even better for your body than blueberries. "Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants," Zhimin Xu, PhD, of Louisiana State University Agricultural Center, says in a news release.

     Black rice takes a little longer to cook than white rice. It must be soaked in water for about an hour before cooking at a boil for about 35 minutes. It has a slightly nutty flavor and is said not to be that expensive.

     It sounds like an incredibly healthy food to include in our diets. photo credit: nebulux76 via photopin cc