Why you should eat Healthy food for your heart? Heart disease is one of the main causes of death among adults worldwide. Some things are more important than caring for your heart.
Make regular exercise, not smoking, controlling stress, eat less total calories, etc.. is part of the recommendations given by health experts, along with eating a variety of healthy foods for the heart and full of nutrients which consists of a healthy diet.
Where do you start? RegimesMaigrir.com suggest you add these 15 healthy foods for the heart to increase the intake while eating what you want, and maintain a healthy heart:
1) Salmon
Fish is an excellent source of omega-3 to protect your heart by reducing both inflammation risk of blood clots. Omega-3 also reduces the risk of heart attack.
These good fats will also maintain low cholesterol levels. Eating fatty fish, salmon or other fish such as tuna, sardines and herring at least 2 times a week.
To prepare a heart-healthy foods, try the baked salmon steak with vegetables and a salad dressed with lemon juice (instead of a vinaigrette sauce is too rich in calories).
Try to buy wild salmon, which contain less than polychlorinated biphenyl contaminants from salmon raised on a farm.
Salmon are also very healthy to maintain healthy skin. See also our recipe slimming “Salmon Sashimi” and “Cream of asparagus with salmon slices.
2) olive oil
Olive oil reduces the risk of heart disease by reducing levels of LDL ( “bad” cholesterol). Choose olive oil for cooking, or making a good sauce for whole wheat bread by adding a little olive oil in a small bowl and add a little vinegar and oregano basalmique.
3) Oats
Wheat contains soluble fiber called beta-glucan that helps lower overall cholesterol and especially LDL cholesterol.
Soluble fiber also helps keep your digestive system healthy. Eating oatmeal with only a small amount of brown sugar and lots of strawberries and walnuts for breakfast. Cold cereal made with wheat is also very good with soy milk or low-fat milk plus a few pieces of fresh fruit.
4) Apples
Apples contain a phytochemical called quercetin, which acts as an anti-inflammatory and helps prevent blood clotting, too.
Apples contain vitamins and fiber, which is delicious, comes in several varieties and easy to take everywhere with you. Eat an apple with a handful of walnuts or almonds as a healthy snack or add sliced apples for a healthy salad.
5) Almond
Almonds and other nuts contain healthy oils, vitamin E and other substances that help keep cholesterol levels under control (see also our article “Cholesterol: lower cholesterol levels in the 8th Council).
Almonds are also a good source of protein and fiber. Almonds can be a great snack by itself. You can also sprinkle with almonds, green beans or asparagus, use lemon juice as a healthy ingredient.
6) red wine
Red wine contains a powerful antioxidant called resveratrol. Resveratrol has been proven by studies such as healthy for your heart. However, be sure to enjoy red wine in moderation. Studies show that only 12-25 cl (1 large glass) of red wine per day is very useful.
Also see our article “The substance of red wine have the same effect as a plan”.
7) Whole Grains
Whole grains provide vitamins and fiber to help maintain a healthy heart. Try to spend a white paste with wheat pasta (made from 100% whole grain).
Make a healthy delicious bread with 2 slices of bread made from 100% wheat, 85 grams of lean turkey breast, lots of sliced tomatoes and avocado, and lettuce and a little mustard.
green leafy vegetables
Green leafy vegetables contain vitamin E and folate, which help keep homocysteine levels low.
Green leafy vegetables was also associated with better retention of memory in aging. Try to use fresh spinach leaves or other vegetables to your favorite salad, instead of taking time for lettuce.
9) Tomato
Tomatoes packed in vitamins and lycopene, which has been shown to reduce the risk of heart disease. Add thick slices of tomato sandwiches and salads, or feast of the tomato sauce over pasta filled with wheat.
And keep in mind that cooked tomato sauce and tomato sauce in a can that you buy at the supermarket every 2 contains more lycopene than raw tomatoes.
10) Soybean
Research has shown that soy protein can prevent heart attacks by lowering triglyceride levels. Cheap protein contains fiber, vitamins and minerals, sufficient to maintain cardiovascular health.
Soybeans are an excellent protein substitute for red meat, which will reduce saturated fat intake. Add your favorite Sauteed tofu or soy milk to pour your cereal in the morning.
Soybeans are also a part of the 8 foods to avoid blows from exhaustion and protein-rich foods.
11) Blueberry
Blueberries are one of the most powerful foods to fight all kinds of diseases. Blueberries contain anthocyanins, antioxidants that give them a dark blue color.
Blueberry filled with fiber, vitamins C and is available throughout the year. Improve your heart health by regularly adding blueberries to your diet, here’s how:
* Place fresh or frozen blueberries for grains to add a delicious taste, a dose of fiber and antioxidants for a healthy heart
* Add spice cake with fresh blueberries, frozen or dried for a nutritious dessert,
* Eat blueberries on their own or mixed with other fruits for fruit salad or low calorie snack and high fiber.
Another Bay (blueberry same family) have become popular recently is the acai berry.
Tags: Antioxidant, Cholesterol, Diet, Fats, healthy food, Heart, Minerals, Protein, Stress, Vegetables, Vitamins
