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18 Superfoods for Your Heart

Our lifestyle and diet has more to do with our heart than the number of years we have lived. Given today's busy lifestyle, unhealthy sleep patterns, unhealthy diets, high stress levels and lack of physical activity, it's no wonder we hear of some young professionals who appear to be in the middle of the day due to heart-related factors. Heart disease is no longer a age-related disease.

Although we have made significant progress in the field of cardiology, it is not enough for us to leave our hearts open to opportunities. A few nutrients rich in nutrients can work to help prevent heart disease, when consumed daily and in a healthy lifestyle. Here are 18 superfoods will make your heart's desire Thank you! '

1. Flaxseeds - Made with omega-3 omega-3 fatty acids, lignans and healthy fiber, hemp seeds can be eaten in the form of ground powders, in grilled foods, as flax foods and so on. Omega-3 works wonders for anti-inflammation, normalization of heart rate, lowering blood pressure and controlling cholesterol levels.

2. Chia seeds - High in fiber, Omega-3 and protein, chia seeds can help lower LDL cholesterol, triglycerides and inflammation, while increasing healthy heart HDL cholesterol.

3. Full grain - A diet consisting of whole grains helps in lowering LDL cholesterol levels. Fiber content in grains helps in lowering triglycerides and cholesterol, reducing blood pressure and regulating blood sugar levels.

4. Puffed-rice / Oatmeal - Puffed-rice rich in potassium, zinc, copper, thiamine, niacin, Vitamin B6 pantothenic acid, iron, magnesium, phosphorus and manganese. If you eat tasty rice, you do not need to take complex Vitamin B supplements. Oats are also known for their high fiber content, which helps eliminate cholesterol from the digestive system. Beta-glucan fiber found in oats lowers cholesterol levels in the blood, thereby preventing the formation of plaques in the blood vessel walls.

5. Broccoli - These non-essential vegetables help reduce cholesterol levels. It contains sulforaphane which has anti-inflammatory properties and can prevent damage to blood vessels. The complex B vitamins serve to regulate or reduce homocysteine ​​levels.

6. Spinach -Look at Vitamin C, beta-carotene, potassium, magnesium and folate, wrap spinach when it comes to cardiovascular health! These green leafy vegetables work wonders in preventing the formation of oxidized cholesterol in the blood vessel wall, lowering homocysteine ​​levels, controlling blood pressure, and maintaining a healthy heart.

7. Salmon - Another great source of Omega-3 fatty acids, salmon is also rich in protein, Vitamin B and D. Consuming oily fish at least twice a week helps regulate blood pressure and reduce the amount of triglycerides in your system.

8. Sardin - Used as one of the richest sources of Omega-3 fatty acid EPA and DHA, sardines are also rich in Vitamin B12. This vitamin promotes cardiovascular health as it works to maintain homocysteine ​​levels, thus protecting your arteries.

9. Walnut - This superfood contains L-arginine amino acids that help maintain the elasticity and flexibility of the artery wall, making them less susceptible to blood clotting and blockage. They are also rich in unsaturated fats, Omega-3 fatty acids, fiber, Vitamin E and plant sterols.

10. Almonds - These nuts contain high amounts of monounsaturated fat, Vitamin E, magnesium and potassium which work to lower LDL cholesterol levels, maintain arterial and venal health, strengthen healthy muscle contraction and control blood pressure.

11. Raisins - Cholesterol and fat-free, and rich in potassium, raisins help reduce cholesterol oxidation that can lead to atherosclerosis. They can also help lower blood cholesterol triglyceride levels.

12. Apple - Antioxidants of polyphenols in the aid of these delicious fruits prevent the oxidation of LDL cholesterol, thereby reducing the risk of atherosclerosis or hardening of arteries that can cause stroke.

13. Orange - This nutrient-rich fruit is loaded with Vitamin C, folate, potassium, magnesium, phytochemicals, flavans, polyphenols and fiber! Citrus helps in reducing cholesterol oxidation, prevents excess homocysteine ​​accumulation, controls blood pressure and combats inflammation.

14. Berries - Phytochemicals, Vitamin C, carotene, zinc, iron, potassium, calcium and magnesium, fiber and low in sugar content make them a superfood that you love to eat! It helps prevent plaque buildup and promotes healthy blood pressure.

15. Avocado - Rich in potassium, taking avocado can help normalize blood pressure. They also contain mono and polyunsaturated fatty acids, which can help lower LDL levels and reduce the risk of heart disease.

16. Dark chocolate - The higher content of cocoa in dark chocolate translates to higher levels of flavonoids; Flavonoids help lower blood pressure, increase blood circulation to the brain and heart, prevent blood clots and fight cell damage.

17. Green tea - EGCG in green tea is known for its anti-oxidant properties which help to increase blood flow, lower cholesterol and blood pressure and protect against oxidation of LDL cholesterol particles that can cause atherosclerosis.

18. Olive oil - MUFAs or unsaturated fatty acids found in olive oil are dietary fats; This makes olive oil healthy for cardiovascular function when used instead of fatty foods and other sources of oil.

These 18 superfoods are all packed with nutrients that help you function properly. However, this food is not enough. A balanced diet with regular physical activity, a controlled sleep cycle and reduced stress levels are all important for promoting cardiovascular health and ultimately a long and healthy life.


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