Eat plenty of vegetables! :)

Vegetables are nutrient-rich foods that provide many benefits to improve your heart health as well as your overall health. Hence, the American Heart Association has recommended to consume at least 5 cups of vegetables daily for the sake your hearth health. Vegetables can improve heart health by several ways:-

1. Contain fewer calories. Thus, vegetables can help in weight management; since, obesity is a leading factor in developing heart disease.
2. Contain both insoluble and soluble fiber. Both the fibers are beneficial in promoting good health. Soluble fiber binds with cholesterol in the gut, preventing it from moving into your blood circulation. Thereby, lowering blood cholesterol. Vegetables that contain the largest amounts of soluble fiber are peas, carrots, artichokes, sweet and white potatoes and beets.
3. Do not contain cholesterol and at the same time nutrient dense.
4. Contain negligible fat unless you prepare it in an unhealthy manner.
5. 
   Contain respectable amounts of beneficial nutrients such as vitamins A, C and E, magnesium, potassium, folate and calcium.

The following is the list of vegetables that can improve your heart health by several ways:-

1. Garlic is a part of allium family of plants with natural anti-inflammatory and prevents cholesterol from rising. Other great vegetables that reduce inflammation are ginger, and chili peppers.
2. Onion' family. Whether it's scallions, leeks, chives, white onions, red onions, or shallots, are terrific for quelling inflammation and healing your arteries. Besides, onions contain high levels of quercetin, an important flavonoid that helps to reduce cholesterol.
3. Soy contains high fiber, low in saturated fat, and no cholesterol. A study published in 2010 in The Journal of Nutrition found that eating soy daily can help lower LDL cholesterol by 8 to 10%.
4. Tomatoes are known for their cancer-fighting powers. But, tomatoes may also help to reduce cholesterol. A 2011 metaanalysis of studies published in the journal Maturitas revealed that consuming 25mg of lycopene (the antioxidant that gives tomatoes their red pigment) daily can reduce LDL by 10%
5. Green, leafy vegetables like spinach, collard greens, kale can helps lower cholesterol. According to many studies, individuals who ate 4 or more servings of vegetables have lower LDL cholesterol than those who ate fewer.
6. Green beans have an ample amount of soluble fiber that helps control and reduce cholesterol levels. Eating 6oz of green beans per day delivers enough soluble fiber to lower cholesterol level effectively. They also contain antioxidant carotenoid that help to fight free radical damage.
7. 

   Artichoke

   Artichoke are rich in the phytonutrient cynarin and silymarin. Cynarin helps to remove cholesterol from the body by increasing bile production, thereby requiring the manufacture of more cholesterol. Silymarin is useful in treating liver conditions.