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| heart-healthy foods |
1. Oatmeal
Start your day with a bowl of oats are rich in omega-3 fatty acids, folate, and potassium. Foods rich in fiber has been proven in various studies, capable of lowering LDL, aka bad cholesterol and keep arteries clean channel. Oats are pure grains rich in vitamins, minerals and fiber that effectively lower cholesterol. A diet rich in oats can reduce the risk of heart disease. Research has shown that oats lower cholesterol, to maintain at normal levels and help prevent certain types of certain cancers. Oats are also a source of protein, calcium, iron, magnesium, zinc, thiamin, folacin and vitamin E than other types of food grains.
2. Salmon
Again, the omega-3 fatty acids high a mainstay, and is contained in salmon flesh. These foods can reduce blood pressure effectively, and maintain the smooth flow of blood. Two servings a week can reduce the risk of death from heart attack to a third. But be sure to choose wild salmon from salmon instead of captivity - because often times packed with contaminant insecticides, pesticides, and heavy metals.
3. Avocado
Fruits that contain these fats, also very good for your heart. Add it to salads or eat them by adding a little coffee and sugar, could be an alternative way to process avocado. Unsaturated fatty acid content in avocados can also reduce LDL (bad) cholesterol and raise HDL (good) cholesterol in the blood.
4. Olive oil
Almost no one doubts the efficacy of olive oil. Rich in polyunsaturated fats, olive oil potent LDL lowering and reduce the risk of heart disease into the next stage. Find a type of virgin oil for at least through a chemical process and consumption properly.
5. Bean
Walnuts, Hazel Nuts, Macademia, and Mede premises are very rich in omega-3 and polyunsaturated fat-and single. Walnuts are rich in fiber is good even for such a diet and olive oil, a rich source of healthy fat. Just do not consume to excess because too risky to raise uric acid.
6. Berries
Blueberries raspberries, strawberries give you any kind of enjoy doing very wealthy anti-inflammatory substances that will reduce the risk of heart disease and cancer. Give khususunya black and blue, is extraordinary, but all give very good for the health of the heart muscle. Blueberries is one of the top food exterminator disease. This, because blueberries contain anthocyanins, antioxidants derived from blueberries blue. These tasty foods rich in fiber, vitamin C. Consume will satisfy the tastes of the tongue at the same time you realize a healthier heart.
7. Cereals
Give the body's intake of fiber from grains, such as red beans, peas, green beans. They have omega-3, calcium and high water soluble fiber.
8. Spinach
Tirulah Popeye, spinach can you count on as well. Spinach helps your heart rate in the best condition, because the content of lutein, folate, potassium and high fiber. But by adding a portion of various vegetables, certainly encourage optimal working heart. Spinach is a major strength of the vegetable kingdom. Dark color comes from a variety of phytochemicals, vitamins, and minerals (especially folate and iron) that acts against the disease, protect against heart disease, as well as sharpen the eye.
10. Soybean
Soy is not less potent suppress bad cholesterol, and because it contains less saturated fat, this is a source of protein rich foods for heart-healthy diet. Soybeans in tempeh, soy milk, tofu which is the food of the people, do not be absent from the table. Diets rich in soy protein can lower triglyceride levels, thus helping prevent cardiovascular disease and maintaining heart stay strong and healthy. Soy protein is also good for those who have high cholesterol because poliunsaturated fat-rich soy protein, fiber, vitamins and minerals. But keep an eye on salt content in soybeans, some food processing to add the sodium that will raise your blood pressure. If you want more fresh how to eat edamame as a snack you?
