Oatmeal
Oatmeal is a great food to start your day with! With only one bowl of this fiber-rich dish your body will get irreplaceable omega-3 fatty acids, folate and potassium and you will unnoticeably lower bad cholesterol level and reduce the risk of heart disease.
Salmon
Two servings of salmon will give you as much omega-3 fatty acids so you could effectively reduce blood pressure and risk of a heart attack. According to doctors, it contains a very powerful antioxidant called cotenoid astaxanthin also helping in a fight against heart disease. Note that you should choose the wild salmon, not the one raised in farms witch is full of pesticides and heavy metals. Other oily fishes that could replace salmon are: mackerel, tuna, herring and sardines.
Spinach
Doctors say that people who change their eating habits and increase daily intake of vegetables can reduce the risk of heart disease. One of such vegetables is spinach that will boost your heart with lutein, folate, potassium and fiber. If you want to cut the risk of heart disease by 25%, it’s highly recommended eating 2-2.5 servings of vegetables each day.
Avocado
Another vegetable which has fats healthy for your heart is avocado. So called monounsaturated fats will lower bad LDL cholesterol, improve the absorption of beta-carotene or lycopene and will raise the amount of HDL cholesterol in your body. So, put some slices of avocado to a sandwich or salad and make your lunch filled with healthy fats!
Olive oil
In order to reduce the risk of heart disease, you should forget the butter and start using olive oil which has been adored from ages. Look for the label “Extra-virgin” to get the purest product which has been processed the least. By focusing on these heart-healthy fats, you will lower bad cholesterol and reduce the risk of developing heart disease.