Janki Patel
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Dark Chocolate

Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate (not the sugary crap) can improve health and lower the risk of heart disease.
darkchocolate
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Chocolate has gotten a lot of media coverage in recent years because it’s believed that it may help protect your cardiovascular system. The reasoning being that the cocoa bean is rich in a class of plant nutrients called flavonoids.

Salmon

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.

  1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop.
  2. Smoked salmon comes in two varieties.

The raw type and the dry smoked type

  1. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs and showcases the flavor of added ingredients.

Salmon
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Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.

Blueberries

Blueberries top the list as one of the most powerful disease-fighting foods. That’s because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart health by adding them into your diet regularly. Here’s how:

  1. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.
  2.  Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.
  3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.

Blueberries

(Image Source: Google images)

Recipe idea: Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.

Walnut

Nibbling on 5 ounces of nuts each week may cut your risk of heart disease in half. Walnuts have lots of “good” fats. When you use these monounsaturated fats in place of saturated fats (such as butter), you cut your “bad” LDL cholesterol and raise your “good” HDL cholesterol.
Walnut
(Image Source: Google images)

Walnuts are also a good source of omega-3 fats. (They don’t have the same kind of omega-3s as fish, though.)

Oatmeal

Grandma called it roughage and we need plenty of it each day. Oatmeal is one way to get it. Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. The FDA allows manufacturers of oats to make health claims about the grain on their products, suggesting that a diet high in oats can reduce the risk for heart disease. Research shows oats lower cholesterol levels, keep you regular, and may help prevent certain cancers.

  1. A warm bowl of oatmeal fills the belly for hours with its high fiber content. Top it off with fruit (such as blueberries or strawberries) for added fiber, vitamins, and minerals.
  2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes for an added dose of fiber.
  3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.

Oats
(Image Source: Google images)

Recipe idea: Make your own crunchy granola by baking three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.