Nutrition is one of the most important factors that can protect the heart, or contribute to its damage.Lean Mediterranean cuisine based on olive oil and fish rich in omega-3 fatty acids is a real thing and here is a list of food that will help you to do something good for your heart.
Tomato is the largest source of lycopene (a powerful antioxidant) and a rich source of potassium. Although the final confirmation still lacks extensive research, looming that lycopene acts as prevention of cardiovascular problems.
Last year’s study shows that contrary to popular belief, coffee helps the heart, as it is a rich source of antioxidants. However, there should be further research to explore the most positive effects of having caffeine releases free radicals in the body. It seems that it works against heart disease, Alzheimer’s disease and the like.
Salmon and potatoes
It is recommended that you eat fish twice a week. Especially the fish that are rich in omega-3 fatty acids such as salmon. Omega-3 reduces the risk of arrhythmia, lining the blood vessels, lowers cholesterol and blood pressure.
As you will recall sweet potatoes in is full of antioxidants, and sweet and usually contain fiber and potassium, key ingredients that are necessary to our heart to be in good working.
Recent research has shown that replacing red meat with nuts (which are a source of protein) reduces the risk of heart attack by 17 percent.Unsaturated fat in these fruits helps reduce cholesterol. But in them is still a lot of fat, but be careful not to over do it.
Berries are rich in antioxidants called polyphenols, which lowers blood pressure and promotes healthy cholesterol.Last year’s research proved that the blueberry has anthocyanin, which is a good protection against high blood pressure.
The change from ordinary to olive oil (do not talk if you use it instead of fat) reduces the level of cholesterol. But the healthy fats in olive oil are still fat, and consume them in moderation.
Stored are in the hot air and aren’t soaked in oil or butter and sprinkled with salt popcorn are actually surprisingly healthy food source of antioxidants and fiber.
What should be a surprise, because they are actually cereals. What makes them harmful are greasy and salty additives.
A healthy heart is considered the foundation of a healthy lifestyle.Here is some other things that you should do to stay healthy:
Every day exercise for an hour. At least an hour. If you are too busy, divide the time into several smaller parts. For example in the mornings you can 20 minutes to walk to work, then work 20 minutes at home to stretch. You do not have to go to the gym, you can do that at home too.
Healthy eating is something to which you must comply if you want a healthy heart. Regularly eating must have included cereals, fruits and vegetables, and add and proteins that can be found in egg white, beans and legumes.
Smoking increases the risk of heart disease up to three times. Passive smoking increases the risk by 30 percent. Therefore, stop smoking. And remember, a growing body of research proving that electronic cigarettes without nicotine and they are equally harmful. Every time I want to start, turn your attention to something else and get a drink of water or juice.
Stress and depression
These two evils daily directly affect the health of your heart. If you are under stress, it leaves consequences of your heart, and simultaneously encourages smoking, drinking alcohol and unhealthy feeding. Try yoga or meditation, or read and listen to relaxing music.
Obesity is another factor that affects the heart. BMI (Body mass index) over 25 is so important to maintain a healthy body weight. Excess weight puts the heart under pressure, and it has to work harder to enable the body to function normally.
Food you should avoid:
Hot dogs, bacon, sausages and salamis, even those turkey, all made with a lot of sodium and preservatives, and often contain nitrate and nitrite, which are associated with heart problems. Processed meat is rich in saturated fat and poor in protein than any red meat to save yourself. Still not convinced that you should stay away from him? Meat products are also associated with higher risk of diabetes, and pancreatic cancer.
This is a piece with a lot of cheese can contain two-thirds of your daily recommended dose of saturated fats, which are found mainly in animal products such as beef, pork, butter, sour cream and milk. Although you might think that this is “just cheese”, many dairy products are in fact highly processed. To be healthier pizza, skip the excessive cheese and place the vegetables instead of salami or sausages.
These fatty acids are produced through a process which makes it stiffer vegetable oils. Cheap to produce, are used to be packaged foods last longer and can repeatedly be used for frying. But trans fats increase LDL or bad cholesterol, while at the same time reducing HDL, or good cholesterol, thus putting your heart at risk.
When/how to eat fruit?
It is best to eat fresh fruit and fresh juice juicing. With this we want to say that you jam of these fruits will help to preserve the heart, because they generally do not contain all the vitamins and minerals that are found in fresh fruit. Yet, contain a lot of sugar, which in no way corresponds to the heart.
Before breakfast, eat an apple, pear , plum , avocado… During lunch you can prepare a mixed fruit salad, which you can combine with some vegetables. Melon, papaya and banana are the perfect fruit for dinner.
Buy what fruit is in season, because you will make the best use of nutritious and healthy substances beneficial effect on your heart. Fruit does not consume sugar nor cream, but it is best to eat fruits such. with the yoghurt which do not contain high levels of fats.