1CupBulgurChoosing whole grains instead of refined varieties can lower your risk for heart disease. Whole-wheat bulgur is low in sodium; eating a diet of low-sodium foods helps prevent high blood pressure. High levels of total and LDL cholesterol in your blood increase your risk for heart disease, and eating whole grains, such as bulgur, may help lower your cholesterol levels as part of a healthy diet, according to Mayo Clinic.
1TablespoonSesame Seed OilSesame Oil is rich in mono- and polyunsaturated acids (PUFAs) — the good kind of fat that cuts cholesterol.
1-2InchesGrated Fresh GingerThis is supported by a study in hypothyroid rats, where ginger extract lowered LDL cholesterol to a similar extent as the cholesterol-lowering drug atorvastatin . Both studies also showed reductions in total cholesterol and blood triglycerides.
3Cloves chopped GarlicGarlic offers a variety of benefits, from cardiovascular protection and also lowering LDL levels, triglycerides and lowering blood pressure.
1 Medium Sliced Yellow OnionOnion are high in vitamins, minerals, and antioxidants. Some benefits may include reducing the risk of heart disease.
2Sliced ZucchiniSupports healthy circulation and a healthy heart. Zucchini is low in fat and sodium, but high in fiber and potassium. These properties help to maintain healthy blood circulation.
1HeadBroccoliBroccoli can significantly lower your bad cholesterol, LDL.
2 CupsHalved Brussel SproutsThey are high in fiber and antioxidants which are both imperative for great heart health.
Handful Fresh Sliced Grape TomatoesTomatoes have two key nutrients that have a big impact on heart health: lycopene and potassium. Some research shows that lycopene may lower LDL, or “bad” cholesterol.
1Sliced Orange/Red Bell PepperThese are a particularly good choice for heart health as they are full of lycopene, which is not found in green peppers. They are also a source of cholesterol-lowering soluble fiber and powerful antioxidant vitamins A and C, which are good for heart health
1PackageExtra Firm Tofu/CubedOnly a few studies specifically look at tofu’s effects on heart health. However, research has shown that a high intake of legumes, including soy, is linked to lower rates of heart disease. Tofu contains saponins, compounds thought to have protective effects on heart health.