Foods loaded with heart-healthy nutrients that help protect your cardiovascular system

Dietary advice for reducing heart disease risk includes eating a balanced diet with less saturated fat from red meats, more fresh fruits and vegetables, more fish, less sugar, more fiber and for many people, fewer total calories. We can reduce our chances of developing heart disease by eating a diet that is high in fruit and vegetable content. Add these foods to your diet to make your cardiovascular system more healthy

TOMATOES

Tomatoes are packed with vitamins and lycopene, which has been shown to reduce heart disease risk. Add thick slices of tomatoes to sandwiches and salads or enjoy tomato sauce on whole wheat pasta. In fact, cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene than raw tomatoes. The red colour of tomatoes is due to the antioxidant lycopene, research has linked eating plenty of tomatoes, especially cooked, canned, pastes and sauces with a reduced risk of heart disease. Tomatoes are a source of antioxidant vitamins C and E, flavonoids and potassium, which may help to regulate blood pressure.

POMEGRANATE

A daily glass of pomegranate juice slows down the damage caused by cholesterol and reduces the risk of heart disease, it also reduces blood pressure and more than doubles the levels of health-boosting antioxidants in the blood.

PUMPKIN

Pumpkins are lavishly supplied with betacarotene, the antioxidant which is converted to vitamin A in the body. Betacarotene has a range of beneficial effects on the body, preventing the tissue damage caused by free radicals that can lead to heart disease, cancer and accelerated ageing. Half a cup of pumpkin provides a quarter of the recommended daily allowance of betacarotene and a healthy dose of heart-protecting potassium.

FISH

Fish is an excellent source of omega-3 fatty acids that protect your heart by reducing both inflammation and the risk of blood clots. These fats also work to keep your cholesterol levels healthy. Eat salmon or other oily ocean fish like tuna, sardines or herring at least two times per week. For a heart-healthy meal, try grilled salmon steaks with a green vegetable and a side salad with a sprinkling of lemon juice instead of high-calorie salad dressing. Oily fish such as sardines are a really good source of omega 3s and sardines eaten with the dissolved bones are an incredible rich source of minerals

BROCCOLI

Broccoli and Broccoli Sprouts belongs to the crucifer family of vegetables, They contain a number of chemical compounds including carotenoids and indoles, which inhibit the production of cancer cells. Broccoli is very rich in vitamin C - weight for weight, it contains more than an orange. It contains antioxidant vitamin E and is a good source of calcium and B2. Because broccoli is a good plant source of iron, It contains sulphoraphane - which may help protect the heart from high blood pressure,heart disease, and stroke.

AVOCADO

One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

GRAPES

Eating grapes may not only please your palate; it may also improve your heart health. Grapes reduce cardiovascular risk by lowering blood pressure, improving heart function, reducing inflammation throughout the body and reducing signs of heart muscle damage.

BERRIES

Eating a diet rich in berries may help to keep your heart healthy by lowering blood pressure and increasing levels of 'good' cholesterol. Eat your fill of fresh strawberries, blueberries, blackberries, and raspberries. Berries (fresh or frozen) are a highly concentrated source of polyphenols, disease-fighting antioxidants also found in red wine, grapes, chocolate, and nuts.