Food for the health of your heart and blood vessels
Heart Health is one of the primary things that you need to worry. Eat foods that will provide many healthy your heart.
The heart is one of the organs without which we can not live, so we need about him take special care. At the heart can be affected by many factors, ranging from genetic to which we can leverage to those conditioned that we can. Heart damage stress, too little physical activity, disorders of other organs and bodily functions including unhealthy diet, which can seriously compromise the health of the heart and throughout the body. High blood pressure, sugar, cholesterol can be hazardous for the heart and blood vessels.
To ensure the healthy functioning of the heart, and with it a long life, there are certain types of food products that are the properties of their very healthy for the heart and blood vessel health. Avoid the incidence of heart disease, heart attack, high blood pressure, cholesterol and diabetes.
Instead of salt, sugar and fat healthy food seasoning spices such as rosemary, sage, oregano and thyme, and which contains healthy antioxidants, which in turn helps to expel toxins from the body. A touch of red pepper can prevent excessive increase insulin levels after meals. In addition, your dish will get a new flavor and will be very little or no salt, sugar and fat to make you spravili tasty dish.
Unfortunately in Croatia is not so common, but can be bought already cooked in a can, from time to time in the dried form of the marketplace or in health food stores. Black beans are rich in antioxidants, magnesium, folate and fiber, all of these ingredients help to control cholesterol and blood sugar. If you buy it in a can, rinse thoroughly to remove the salt. It can be eaten as a side dish, salad, etc..
Red wine and resveratrol
Resveratrol is a substance in red wine that protects the grapes from mildew, and is one of the powerful antioxidants and has a number of beneficial effects on health: preventing the weakening of the heart muscle, slows blood clotting, prevents the formation of aggregates (plaques) in the brain and blood vessels, beneficial is in inflammatory bowel disease and diabetes. Of course, that does not mean if you drink more wine you'll be healthier. You will only drunker. The day is enough one glass of red wine than two ounces. Of course, keep in mind the harmful effects of alcohol when mixed with certain medications you may be taking.
Salmon and tuna
Salmon is one of the healthiest fish you can get. It is rich in omega-3 fatty acids, especially DHA acid, an omega-3 fatty acid that is necessary for the functioning of the adult brain, nervous system development, and is responsible for reducing the risk of heart disease. The World Health Organisation recommends a consumption of salmon up to two times each. Tuna is another fish that is rich in omega-3 fatty acids, although not as much as salmon. White tuna contains more healthy fatty acids than other types of tuna. If you buy her canning, buy one that is packed in brine, not oil. Among the more healthier fish: mackerel, herring, trout, sardines, anchovies.
Extra virgin olive oil
Why extra virgin, because it is oil that is obtained from the first extraction of healthy olives. This oil is rich in antioxidants and healthy monounsaturated fatty acids. When the diet for example replace butter with olive oil, may be a significant reduction in blood cholesterol. Prepare food on it, use a salad, put the cooked vegetables, bread ... Extra virgin olive oil is best used within six months.
Edamame and tofu
Grašci green edamame soy or more of the Japanese restaurants are moving in households across the world. If you manage to get them to keep in mind in addition to being delicious, they are very healthy, because they are rich in soy proteins reduce the levels of triglycerides in the blood. Half a cup of edamame peas contains nine grams of fiber that helps reduce cholesterol. And instead of red meat mixes tofu, which is also rich in soy protein, minerals, fiber, polyunsaturated fats.
Walnuts and almonds
A handful of walnuts (about 40 g) may help reduce cholesterol levels and help to better patency of the arteries. Walnuts are rich in omega-3 fatty acids, monounsaturated fats and fiber. Replace unhealthy snacks consumed with walnuts and similar nuts. But keep in mind their caloric, and do not consume more than one, recommended fist day (about 300 calories).
You can replace a handful of walnuts and a handful of almonds, whether you eat alone or as a seasoning made with. They help lower cholesterol, as are full of plant sterols, fiber and healthy fats to the body. Also, reduce the likelihood of diabetes.
Sweetpotato and yam
Sweetpotato is a perfect substitute for regular potatoes, which is a great thing for people with diabetes. They have a low glycemic index and will not cause a sudden rise in blood sugar. Besides rich in fiber, vitamin A, lycopene ...
This delicious fruit contains fiber called pectin that helps in the fight against cholesterol, and potassium, which helps control blood pressure.
This green leafy vegetables are rich in potassium and magnesium, which help to control blood pressure, and high in fiber, vitamin A and antioxidants.
Barley, oats, flax
Barley and oats you can make porridge and eat it by itself or as an accompaniment to another dish. Lan can add spreads, salad. pastries and other dishes. Namely, he can help reduce cholesterol levels and reduce blood glucose. Consume them in the form of whole grains.
Cherries, cherries and blueberries
Cherries "packed" are antioxidants that are believed to keep blood vessels from clogging. Blueberries in turn contain beta-carotene, lutein, vitamin C, folate, magnesium, potassium and fiber, all of these ingredients are important for heart health.