10 Best Anti-Inflammatory Foods to Prevent Heart Disease and Stroke

 1. Olive Oil

Doctors suggest using olive oil to make your meals rather than butter will go a long way in improving your heart health. A Mediterranean diet supplemented with extra virgin olive oil reduced the incidence of a major cardiovascular events among people with a history of heart disease.

2. Quinoa

Quinoa is a popular whole grain diet that contains a good dose of protein to help build muscle. Including any type of whole grain from barley to brown rice will aid in weight loss by filling you up for fewer calories

3. Blueberries

Blueberries are often singled out as a kind of superfood because studies have shown that they aid in everything from fighting cancer to lowering cholesterol. All berries including raspberries, strawberries, and blackberries, contain antioxidants and phytonutrients

4. Almonds

Although many of us shy away from eating nuts because of  high calories and fat content, they are a good source of healthy fat. Studies have shown that eating a handful several times a week can prevent heart disease and ultimately help you to shed some weight since they fill you up and prevent snacking with heavily processed foods. Almonds in particular contains lots of monounsaturated fats and fiber.

5. Salmon 

Salmon is a good and healthy source of lean protein. With this diet, doctors suggest eating fish  two times a week at the least. Salmon provides a high dose of Omega-3 fatty acids which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

6. Beans

If you like, you can call Beans the magical fruit but they are! The more you eat, the more you lose weight! Varieties of beans such as black, kidney, white and chickpeas (as known as garbanzo) are good for fiber and protein. They fill you up and provide muscle building material without any of the fat that meat can add to your food.

7. Eggs

Eating a breakfast high in egg is a good way to reduce hunger throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

8. Spinach

Spinach is a great source of protein which is a key component in red blood cells that fuel our muscles with oxygen for energy. Compounds found in spinach actually increase the efficiency our mitochondria, the energy producing factories inside our cells. Eating a cup of cooked spinach will give you more lasting power for your daily hustle.

9. Walnuts

Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. This contributes to mood stability and can help you tolerate stress. Walnuts are also reputed to be good for a healthy heart.

10. Asparagus

Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine. All these are crucial for mood. If you suffer from high blood pressure, eating a diet laced with Asparagus may help to lower your blood pressure.