Did you know that by making these 5 changes that we propose in this note, you will be able to protect your heart? Keeping it much healthier and moving away from dangerous cardiovascular diseases? In this article, we share some foods good for heart.
At least three times a day, each person has the opportunity to reduce their cholesterol, blood pressure and, ultimately, reduce the risk of heart disease. How? Very simple: opting for a healthy and healthy diet, based on natural and fresh foods, among which particularly fruits, vegetables, legumes and cereals (especially whole), fish and especially a handful of nuts. Keep reading: What is the use of paico and how is it taken correctly?
5 delicious foods good for heart
It is also evident that not only is it enough to follow a healthy diet. As they say – and many doctors and nutritionists defend – it is vital to maintaining a healthy lifestyle and as active as possible.
This means that, among other things, we must move away from the consumption of alcoholic beverages and snuff. Even when that consumption is punctual and occasional). Above all, apart from the sedentary lifestyle, trying to practice at least every day between 30 to 40 minutes of physical exercise, being more advisable to opt for aerobic exercise that will also help us when it comes to reducing our weight. Then we echo an interesting list of foods good for heart that, in themselves.
Fresh herbs as substitutes for salt
The fresh herbs can help replace salt of our meals (which has, incidentally, about 2400 mg. Of sodium per teaspoon), and which will help us control our blood pressure.
It would be a very good option to choose parsley, sage, thyme and sprinkle with them those dishes where we put salt. As we know, herbs are rich in antioxidants that protect our cells.
If we are truly passionate about salt, and it is difficult to replace it, we could use a trick: buy the kosher variety (which has half the sodium of table salt), and crush it with herbs like oregano or parsley
Low-fat or non-fat yogurt
Several studies showed that people who ate a low-fat yogurt at breakfast and snack (and consumed, therefore, more calcium and potassium), helped lower both the diastolic and systolic blood pressure, provided that when they kept salt consumption at bay. If we do not like yogurts very much, we could opt for low-fat drinks instead of milk.
Extra virgin olive oil
As we know, extra virgin olive oil is rich in monounsaturated fats, which help lower LDL cholesterol levels when we replace saturated fats in our diet.
According to some studies, for every 1% in which we reduce the intake of saturated fat (such as fatty meats, cheeses or butter), we can reduce our LDL level by 2%. Another good option would be to include walnuts or avocado in our diet.
Almonds to keep cholesterol at bay
In research conducted some years ago, it was shown that when we eat almonds, we help LDL cholesterol to be reduced considerably. Not in vain, in this study, it was found that when an ounce of nuts was consumed daily as part of a healthy diet, LDL levels were reduced from 13 to 20%.
Carrots, cut the risk of diabetes
A study carried out in the University of Harvard, determined that to take something like half a cup of vegetables of dark yellow color, like the carrots. It reduced the risk of suffering diabetes in the women in 27%. The researchers did not know very well why people believe foods good for heart. This was due to the high antioxidant content of these vegetables. You may like also: http://ezhealthinsurance.org/24-tips-healthy-lasting-mental-health/