Why should you consumed foods beneficial for the heart? Cardiovascular diseases are among the major causes of death in adults worldwide. So little is more important than taking care of this vital organ.
Getting regular exercise, not smoking, control stress, eat less total calories, etc. are part of the recommendations given by the experts of health; together to eat a variety of healthy food for the heart and full of nutrients that make up a healthy diet.
Where do you start? Health Tricks BD proposes to add these 15 right foods for the heart, to increase nutritional intake while eating what you want, and keep a healthy heart:
SalmonFish
SalmonFish are a great source of omega-3 fatty acids that protect your heart by reducing both inflammation of the risk of blood clots. These omega-3 fatty acids also help to reduce the risk of heart attacks.
These good fats will also keep your cholesterol levels low. Eat salmon or other fatty fish seafood like tuna, sardines or herring at least 2 times a week.
To prepare a meal at favorable heart health, try grilling salmon steaks with vegetables and eat them with a salad seasoned with lemon juice (rather than too high-calorie vinaigrette sauce).
Try to buy wild salmon, which contains fewer contaminants polychlorinated biphenyl that high salmon on a farm.Salmon is also very healthy to maintain healthy skin
Olive oil
Olive oil decreases your risk of heart disease by low your LDL cholesterol ("bad") cholesterol. Choose olive oil for cooking, or make a good dip for whole grain bread by adding a little olive oil in a small bowl and adding a little vinegar balsamic and oregano.
Oats
Oats contain a soluble fiber named beta-glucan that helps cut overall cholesterol, especially LDL cholesterol.
Soluble fiber also help to keep your gastric system healthy. Eat oatmeal with just a small amount of brown sugar and plenty of strawberries and walnuts for breakfast. Cold cereal made with oats are also very good with milk or soy milk low fat plus a few slices of fresh fruit.
Apples
Apples contain a phytochemical named quercetin which acts as an anti-inflammatory and helps prevent blood clots as well.
Apples contain vitamins and fiber, are delicious, come in many varieties, and are easy to carry with you anywhere. Eat an apple with some of walnuts or almonds as a healthy snack or add apple slices to your healthy salads.
Almonds
Almonds and other nuts contain healthy oils, vitamin E .Almonds are also a good source of protein and fiber. Almonds can make a great snack on their own. You can also sprinkle slivered almonds on green beans or asparagus, using healthy seasoning in lemon juice.
Red wine
Red wine contains a powerful antioxidant named resveratrol. Resveratrol has been shown by studies as virtuous for your heart. However, be sure to enjoy red wine in moderation whole. Studies show that only 12-25 cl (1 large glass) of red wine per day are useful.
Whole Grains
Whole grains provide vitamins and fiber that will help keep your heart healthy. Try to spend sleepless pasta whole meal pasta (made with 100% whole grains).
Make a deliciously healthy sandwich with two slices of bread made with 100% whole grains, 85 grams of lean turkey breast, lots of sliced tomatoes and avocado and lettuce and a little mustard.
Green leafy vegetables
The green leafy vegetables contain vitamin E and have also been associated with better memory retention older. Try using fresh spinach leaves or other greens for your favorite salad, instead of taking all the time in the iceberg lettuce.
Tomatoes
Tomatoes are filled with vitamins and lycopene, which have been shown capable of reducing the risk of heart disease. Add thick slices of tomatoes to sandwiches and salads or tomato sauce feast on complete wheat pasta.
And keep in mind that cooked tomato sauce and tomato sauce in tin can you buy at the supermarket contain every 2 more lycopene than raw tomatoes.
Soja
Studies have shown that soy protein is able to prevent heart attacks by reducing triglyceride levels. This cheap protein contains fiber, vitamins and minerals, enough to maintain the vitality of your heart.
Soy is an excellent substitute for red meat protein, which will reduce your saturated fat intake. Add tofu to your favorite stir-fry or pour soy milk on your cereal in the morning.
Blueberries
Blueberries are one of the most powerful foods in the fight against diseases of all kinds. Blueberries contain anthocyanin’s, an antioxidant that gives them the dark blue color.
Blueberries are packed with fiber, vitamin C, and are available all year. Strengthen your heart health by regularly adding blueberries to your diet, here's how:
Put fresh blueberries and ice over your whole grains to add a delicious flavor, a dose of fiber and antioxidants beneficial for the heart Add flavor to your cake with fresh blueberries, frozen or dried for a nutritious dessert,
Eat blueberries as is or mix with other fruit to make a fruit salad or snack poor in calories and high in fiber.
Beans
Each bean grain contains a powerful combination of protein, fiber, B vitamins and minerals (magnesium, Folate, calcium, etc.). Studies have found that the power supplies that include beans (especially red or black) may reduce the risk of heart disease and certain cancers.
Mushrooms
Mushrooms are full of antioxidants that help protect cells from free radicals, which can cause cancer and some cardiovascular diseases. Fungi are also a good source of potassium, copper and certain B vitamins
Garlic and onions
In order to maximize the benefits of garlic and onion, do not use the version of garlic or onion powder, buy especially simple vegetable release.
Studies have shown that garlic and onions may help lower LDL cholesterol, control blood pressure, prevent blood clots, act as antioxidants to reduce the risk of cancer and even increase immunity. You should eat at least one clove of garlic a day to observe positive effects on heart health.
Cocoa beans and dark chocolate
Eating healthy food for the heart is also a treat. Recent studies have shown that components of the cocoa beans and dark chocolate (the black and with the highest concentration possible in cocoa) may positively impact the cardiovascular system, kidney function, brain health, immune system, diabetes and blood pressure.
Dark chocolate contains resveratrol’s and flavonoids, which can help limit the formation of fat plaques in the arteries by reducing LDL cholesterol while increasing HDL ("good") cholesterol and lowering blood pressure.
