Healthy Heart - pledge a long full life without diseases and worries. It is necessary for this is not so much: to take the risk to give up bad habits, move more and be able to bid on products that are useful for the heart.
Especially beneficial to the heart are foods rich in potassium and magnesium. Among others, they include beans, in particular red beans. In addition to these trace elements in the beans a lot of iron, folic acid and flavonoids. Such a "cocktail" strengthens the walls of blood vessels and makes them elastic. Beans are also a generous source of vegetable protein. It perfectly replaces meat and reduces the consumption of unhealthy fats. To do this, eat 100 – 150 of any beans every day.
In this respect, sea fish is unmatched: salmon, mackerel, salmon, herring and sardines. It's all about omega-3 fatty acids. They lower the levels of unhealthy fats in the body that contribute to heart disease and diabetes. The beneficial substances contained in such fish improve blood composition and prevent blood clots. The positive effect will not be long in coming if you eat at least three times a week for 150-200 g of fatty fish.
Oatmeal early in the morning is a healthy dish in every way. Oats contain fiber and beta-glucan, which help normalize blood cholesterol levels. In addition, due to fiber, excess weight is lost, which reduces the burden on the heart. In addition, regular consumption of oatmeal serves to prevent diabetes. Just 150 g of oatmeal with any berries or dried fruits for breakfast - and your heart will work like a clock.
More than cabbage
Broccoli is called the product for heart № 1. And it's well deserved. Kale is replete with antioxidants that effectively protect the heart from damaging free radicals. Due to the unique set of trace elements decreases the risk of atherosclerosis and cancer. In addition, broccoli outputs excreted carcinogens available. For the recovery should eat in a day 200-250 g cabbage fresh or cooked.
The secret power of herbs
Spinach, like all leafy greens, is undoubtedly a product useful for the work of the heart. The active substances in its composition lowers the level of homocysteine in the body. This harmful amino acid destroys the inner walls of the arteries and increases the risk of heart disease. Spinach is especially useful for those who suffer from high blood pressure. To keep it under control, eat one bunch of greens daily.
Flax seed oil is considered one of the most beneficial for the heart more than deserved. After it a set of polyunsaturated fatty acids:.. Linoleic, stearic, oleic, etc. They reduce cholesterol levels in the blood vessels and resolves purified thrombi. Only it is not necessary to subject the oil to heat treatment and abuse it beyond measure. It is best to confine 2-3 Art. l. linseed oil per day and add it to the finished salad, porridge and soups.
What foods improve heart function, other than those mentioned? Of course, the fruit. Here unconditionally leading avocado. This accelerates the assimilation of overseas fruit are important for heart elements: potassium, magnesium, iron, B vitamins and lycopene. Its active substance forge metabolism of fat, increase the level of "good" cholesterol, and inhibit the development of atherosclerosis. Half of fresh avocado a day - and a surge of strength and energy, you are guaranteed.
The fruit of longevity
More than the usual apples protect the heart from various diseases are not worse for us. In particular, the lower the risk of heart attack and atherosclerosis. Contained in these fruits phytoelements prevent the destruction of vascular cells and muscle tissue, relieve inflammation and thin the blood clots. A fiber provides normal cholesterol levels. To prevent useful to eat one apple a day, or add it to a variety of juices and smoothies.
Almost all berries are good for the heart. But blueberries got the podium thanks to the record amount of anthocyanin. This antioxidant, combined with vitamin C and fiber, cleanses and strengthens blood vessels. In addition, this substance removes excess cholesterol from the body, slows down age-related changes in the heart and is the prevention of cancer of the circulatory system. A cup of fresh blueberries 4–5 times a week is a healthy addition to your diet.
Nuts - another product that strengthens the heart. This alternative source of polyunsaturated fatty acids, without which, as we already know, the heart has heavily. Particularly useful are almonds, walnuts and pine nuts in this regard. They nourish the heart and blood vessels in potassium, magnesium, vitamin B, C, E and PP, thereby increasing their endurance. Total 15-20 g of dried nuts each day will allow to easily verify this.
Of course, this is not a complete list of products that are indispensable for a healthy heart and blood vessels. If they are constantly present in your diet, well-being and 8 – 10 additional years in the asset are provided to you!