Maintaining heart health should start early. Do not wait until heart problems, your new guard. A troubled heart can have a negative impact on other organs and even cause death.
Nothing is more important than maintaining your heart health. Exercise regularly, not smoking, and controlling stress are some of the things recommended by health experts, of course at once by taking a variety of essential nutrients for a healthy heart.
1. Oatmeal
Start your day with a bowl of oats are rich in omega-3 fatty acids, folate, and potassium. Foods rich in fiber has been proven in various studies, it can lower LDL cholesterol and maintain alias arterial channels remain clean. Oats is a grain of pure, rich in vitamins, minerals and fiber that effectively lower cholesterol. A diet rich in oats can reduce the risk of heart disease. Research has shown that oats lower cholesterol, keep it at normal levels and help prevent certain types of certain cancers. Oats are also a source of protein, calcium, iron, magnesium, zinc, thiamin, folacin and vitamin E than other types of food grain.
2. Salmon
Again, omega-3 fatty acids high a mainstay, and is contained in the salmon flesh. Of these foods can reduce blood pressure effectively, and maintain the smooth flow of blood. Two servings a week can reduce the risk of death from heart attack by one third. But be sure to choose wild salmon from salmon than from captivity - because the contamination is often packaged with insecticides, pesticides, and heavy metals.
3. Avocado
Fruits that contain vegetable fat, are also very good for your heart. Add them to salads or eat them by adding a little coffee and sugar, can be an alternative way to process avocado. Unsaturated fatty acid content in avocados can also lower LDL (bad cholesterol) and raise HDL (good) cholesterol in the blood.
4. Olive oil
Almost no one doubted the efficacy of olive oil. Rich in polyunsaturated fat, olive oil potent LDL lowering and reduce the risk of heart disease entered a further stage. Find the type of virgin oil because at least through a chemical process and the consumption of properly.
5. Bean
Walnuts, Hazel Nuts, Macademia, and Mede premises are very rich in omega-3 and polyunsaturated fats-and single. Walnuts are rich in fiber and even good for a diet and like olive oil, a rich source of healthy fats. Just do not be too consumed to excess risk for uric acid increase.
6. Berries
Blueberries raspberries, strawberries give you any kind of enjoy doing very wealthy anti-inflammatory substances that will reduce the risk of heart disease and cancer. Give khususunya black and blue, very unusual, but all give very good for the health of the heart muscle. Blueberries are one of the top food exterminator disease. This, because blueberries contain anthocyanins, an antioxidant derived from the blue color of blueberries. These delicious foods rich in fiber, vitamin C. Consume will satisfy the taste of your tongue at the same time realizing a healthier heart.
7. Cereals
Give the body's intake of fiber from whole grains, such as beans, peas, green beans. They have omega-3, calcium and high water soluble fiber.
8. Spinach
Imitate Popeye, the spinach can you count on, too. Spinach helps your heart rate in the best condition, because the content of lutein, folate, potassium and high fiber. But by adding a portion of a variety of vegetables, certainly encourages optimum work of heart. Spinach is a major strength of the vegetable kingdom. The dark color comes from a variety of phytochemicals, vitamins, and minerals (especially folate and iron) that play a role against the disease, protect against heart disease, as well as sharpen the eye.
10. Soybean
Soy is not less powerful hit bad cholesterol, and because they contain less saturated fat, is a source of protein rich foods for a healthy diet for the heart. Soybeans in tempeh, soy milk, tofu is a food of the people, do not be absent from the table. Diets rich in soy protein can lower triglyceride levels, thus helping to prevent cardiovascular disease and keep the heart strong and healthy. Soy protein is also good for those who have high cholesterol because soy protein rich poliunsaturated fat, fiber, vitamins and minerals. But still watch the salt content in soybeans, some food processing added sodium that will raise your blood pressure. If you want more fresh how to eat edamame as a snack you?
11. Asparagus
Rich in saponins, a chemical compound that inhibits the fito-cancer growth, as an antioxidant, has the properties of inhibiting microbial growth, lowers blood cholesterol, lowering blood glucose levels, are antibiotics, and immunity enhancement effects. One serving of asparagus is not enough to give saponin, but with a combination of saponin-rich foods such as kinoa (quinoa) is a kind of cereal that is the staple food of the Indian community will be obtained saponins enough for the body. Asparagus also contains anti-inflammatory nutrients such as folate, vitamin C and D
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