healthy foods for the heart

Healthy foods for the heart.

Autumn — the most difficult period for people with cardiovascular disease, so not to be in a hospital bed, you sleep, spend time physical activity and eat right. We will tell you which foods strengthen our heart

1.Yabloki, grapefruit and pomegranate
The most popular in our country is the fruit a beneficial effect on the entire body, no wonder there is a saying «An apple a day will leave doctors out of work.» Particularly useful are the ripe fruit for the heart. Fiber contained in apples reduces cholesterol in the blood, potassium activates the excretory system, and pectin helps rid the body of harmful substances.

Garnet is useful because it helps to thin the blood, protecting against atherosclerosis and reducing cholesterol.

Grapefruit is known for its ability to reduce blood pressure, in addition, a rich source of vitamins.

2. oatmeal and other cereals
Start the morning with oatmeal — the most useful habits that can develop people who want to strengthen your heart and prevent a heart attack. Grains contain a lot of vitamins and antioxidants that prevent the development of atherosclerosis and coronary heart disease. Due to the large amount of fiber cereals have the ability to inhibit the absorption of cholesterol.

However, this does not apply to breakfast cereals, beans removed their hard shell which just contains all the nutrients. Therefore it is better to buy an ordinary cereals and boiled or zaparivat porridge.
Hercules useful addition to all whole grains: wheat, barley, brown rice and even buckwheat, which is a cereal is not directly related, but it is their nearest relative. Due to the large number of routine buckwheat returns elasticity of capillaries and prevents clogging of blood vessels.

3. Oily fish
If meat is desirable for the heart have as little as possible, the fish is lean the other way around at every opportunity, especially in fat (salmon, trout, mackerel, herring, tuna), which is a source of Omega-3 fatty acids. Regular consumption of fish at least 2-3 times a week improves the blood and prevents the formation of blood clots.

4. Beans
Beans and lentils for its nutritional value can successfully replace meat in our diet is not by chance they are so popular among vegetarians. Legumes — real storehouse of vitamins, they are rich in protein, fiber, and thus does not contain fat, which makes them very useful food for the heart. Another valuable quality — the content of flavonoids, which prevent the appearance of hypertension.

5. Pumpkin
Due to the large amount of potassium pumpkin has the ability to withdraw excess cholesterol from the body and normalize the pressure and beta-carotene protects blood vessels from atherosclerosis, so all those who suffer from cardiovascular diseases, it is recommended to lean on in the season, this orange vegetable.

7. Broccoli
This green ovosch- of vitamins and minerals needed by the heart. Eating broccoli helps deliver oxygen to the heart and improves the condition of the vessel walls.
In addition, this vegetable contains substances such as coenzymes Q10, necessary for all bodies experience more energy load and, above all, to the heart. Dishes Broccoli is desirable to include in your diet a few times a week.

8. Nuts and seeds
Nuts are valuable because they contain polyunsaturated fats that lower blood cholesterol levels. According to scientists, it is enough just five nuts a day to increase life expectancy by several years.
Nuts and seeds are an excellent source of vitamin E, which prevents gluing tromobotsitov, lowers blood pressure, strengthens blood vessels. However, excessively lean on these products is not enough a handful of nuts and seeds daily.

9. Avocados
Avocados contain polyunsaturated fats which are necessary for normal functioning of the cardiovascular system. A large amount of potassium helps the heart muscle and relieves stress, one of the major risk factors for atherosclerosis and coronary heart disease.
Eating avocados helps to normalize the water-salt balance in the body. Thereby reducing blood pressure.

10. Linseed oil
Flax seed oil — a real champion on the content of omega-3 fatty acids, outstripping even fish oil. Omega-3 fatty acids lower cholesterol and thin the blood, preventing blood clots and strengthening blood vessels. Therefore, this product must be on the table of those who have problems with the cardiovascular system. Flaxseed oil can be refilled vegetable salads, add it to cereal or mashed potatoes — enough only pair of teaspoons a day.

11. Dark chocolate
Good news for the sweet tooth — chocolate really good for the heart. However, it is only about the dark varieties, cocoa content in which at least 70%. Due to the large amount of flavonoids is a delicacy lowers blood pressure and cholesterol levels in the blood. But this use of milk chocolate will not, because the content of cocoa beans in it a little, but on the contrary contained sugar in excess.
Eat small slice of dark chocolate every day — so you maintain your heart.

12. Garlic
Garlic is useful not only for its antiviral properties. Its constituent nitric oxide and hydrogen sulfide reduces the tone of blood vessels and contribute to the lowering of blood pressure. Daily use of cloves of garlic helps to lower blood pressure by 15-20 mmHg

 

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2 комментария to “healthy foods for the heart”

  1. Thankfulness to my father who informed me regarding this blog, this webpage is really remarkable.

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