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While it is important to have an active lifestyle to prevent vascular problems, making sure your diet includes the following is also fundamental foods healthy for heart Your plate should have a perfect composition of fruits and vegetables that give you plenty of fiber and magnesium, and healthy Fat. Limiting your intake of painful fats and salt is fundamental. Let’s learn more about some great things food options you can include in your personal menu.
Heart – Healthy Food
Everything you eat affects your overall health. health And that is exactly why you have to be very careful about what you put on your personal menu. When it comes to finding the best foods for your heart You will definitely find the following good varieties
1. salmon
Your diet should include salmon because it is key to being rich in omega-3 fatty acids. This healthy fat has the opposite effect of closure and ensures that nothing it does affects your blood circulation. At the same time, you need omega 3 to help reduce triglycerides so you are less at risk of disease of heart from disease. Try to get a minimum number of cheta portions (3, 5 ounces) each week to promote mental and vascular health. health You can get the same excellent quality from other oil diseases such as trout, tuna, mackerel, sardines, etc.
2. berries
Raspberries, in particular, are packed with polyphenols, which act as antioxidants and help keep free radicals out of the system. These polyphenols still reduce inflammation and prevent oxidative damage. There is a significant amount of fiber from raspberries, along with other berries such as blueberries, strawberries, and blackberries.
3. chickpeas
Chickpeas and legumes need to be on the list. of heart healthy foods This is because they provide large amounts of soluble fiber. Increasing fiber intake is not only healthy for digestion, but also helps lower “bad” LDL cholesterol. Lowering cholesterol helps protect against mental and vascular complications. Note that you should ignore the beans from the can. But if no other seeds are available, choose some. Have them rinsed before you eat them.
4. broccoli
You can always incorporate vegetables into your personal menu to protect your health. heart healthy And broccoli is one of the best varieties. Again, it has the highest fiber content and helps keep blood cholesterol levels low. In addition, broccoli contains all kinds of antioxidants that help keep cholesterol levels low. you healthy .
5. brussels sprouts
Many people don’t realize it, but Brussels sprouts are good for your health. heart Field this has the characteristics that make it look like a mini cabbage head, but it has all kinds of opportunity caloric preparations. heart Disease control. Consuming Brussels sprouts on an ongoing basis can help reduce inflammation and promote healing health of your blood vessels.
6. whole grains.
Whole grains such as rice and oat bran can be included in your personal menu. They are considered heart healthy foods because they help regulate cholesterol levels. Keep in mind that processed, high-grade grains are rich in gluten, which can cause problems such as clogged arteries and should be avoided.
7. melancholy chocolate
Dark chocolate, when consumed in moderation, can actually promote diabetes. heart health This is primarily due to the fact that dark chocolate is made from cocoa, which is considered an excellent source of flavanols. These flavanols help lower blood pressure and also help prevent the body from closing down. These flavanols protect the arteries as antioxidants healthy by controlling “bad” cholesterol levels. It is essential to choose dark chocolate with at least 70% cocoa content. Beware of chocolate with added sugar.
8. apples
Eating apples with the peel intact increases fiber and antioxidant intake. The apple peel still contains large amounts of polyphenols, which help remove free radicals from the body and prevent oxidative cell damage. Apples are still considered an excellent source of pectin, which blocks the absorption of cholesterol. This helps remove excess cholesterol and maintain cholesterol levels. heart healthy .
9. potatoes
Most people think of the fact that potatoes are considered a “bad” starch, but this is not at all a reason to eliminate them from your diet. They will most likely be on your list. of heart healthy foods Unless you are inclined to do so. Potatoes are rich in potassium, which helps lower blood pressure. They also provide fiber, which reduces the risk of vascular disease. Just eat lunch in moderation and you’ll be fine.
10. avocado
Avocados provide healthy monounsaturated fats that can be incorporated into your personal menu. health Because they lower “bad” cholesterol. By reducing inflammation in the body, they have the opportunity to protect you from inflammatory disorders such as sclerosis, hardening of the arterial walls. In our own recipe, you can replace Oil Elemental with Avocado Pre and enjoy an extraordinary advantage. Avocados contain many calories and should be eaten in moderation.
11. PAW
Pomegranates are not bad for your health. heart This is because they are packed with antioxidants and promote heart health with anthocyans and polyphenols. Regular consumption of pomegranates helps prevent atherosclerosis. Several studies have shown that drinking pomegranates juices up blood flow the heart .
12. grapefruit
Grapefruit is especially beneficial due to its vitamin C content. It helps keep your cholesterol levels low in the blood and protects you from heart attacks. Since grapefruit can interact with some medications, you can eat it in moderation and ask your doctor if you are using any medications.
13. Scharlakenrode Grape
Scharlakenrode grapes can be included in your personal menu. This is because they give you large amounts of resveratrol. This natural oxybenzene has the opposite closing effect and does not release platelets. Resveratrol is actually considered the reason red wine is considered healthy for your heart – It is precisely during this period that it is consumed only in moderation.
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