Everyone is aware of the fact that exercise is good for the heart and smoking is bad.? Most of us have already read over and over again that it is good to eat lots of vegetables and fruit, and that obesity creates an overload on the cardiovascular system.? But how can we do something good for our heart?? Are there any foods that are especially heart- friendly?? Find out which foods are really “Fit Foods”.
Currents:? Does the currant already count as one of your favorite fruits?? Then this will make your health happy, because the little berries – black and red – contain quercetin, a flavonoid antioxidant, and most importantly, protect the LDL cholesterol from oxidation to free radicals that cause vascular damage.
Oatmeal: ? If you eat oatmeal every day, you can lower the “bad” LDL cholesterol level in your blood, because oatmeal contains soluble fiber called beta-glucans.? These bind the cholesterol and cause it to be excreted.
Bananas: ? If you cut a banana into your oatmeal cereal, you can simultaneously lower your blood pressure.? Bananas provide potassium, which is an opponent of sodium anti-hypertensive effects.? Hypertension is one of the risk factors for cardiovascular disease and promotes the development of atherosclerosis.? Spinach, raisins, tomatoes and papayas also contain plenty of potassium.
Become a Part-time Vegetarian:? Take a few meatless meals per week, because even a few meatless meals can reduce cholesterol level by up to 30%.? Vegetable foods contain no cholesterol and, in most cases, contain plenty of fiber, vitamins and phytochemicals that may counteract the occurrence of heart attacks and stroke.
Nuts:? Although macadamia nuts and walnuts contain more than 80 percent of fat, they can still have positive effects on cholesterol levels in the blood.? Nuts are rich in polyunsaturated fatty acids, fiber and vitamin E – nutrients that exert a protective effect on the whole cardiovascular system.? In the evening while watching television grab some nuts rather than chips.
Hot Chocolate:? Did you as a child love to drink hot chocolate?? One reason to enjoy this chocolate drink more frequently, are the cocoa flavonoids.? These have a blood-thinning effect, which has a favorable effect on the cardiovascular system.
Apples:? An apple a day keeps the doctor away!? Apples seem to be able to actually protect against coronary heart disease.? This is due to their soluble dietary fiber, because they bind part of the dietary cholesterol and then it will be excreted.
Fresh Vegetables:? Do you need motivation to eat plenty of lettuce and tomatoes?? Vegetables, especially asparagus, broccoli and tomatoes, as well as starchy grain products provide Folic Acid.? This vitamin is able to reduce homocysteine ??levels in the blood.? Homocysteine ??is an intermediate in the metabolism of amino acids (protein components) and among other things is formed during digestion of meat, sausage and cheese. ? If homocysteine ??is present in too high concentrations, it exerts genotoxic effects on these vessels and as the result, there can be increased deposits on the artery walls.
In addition to smoking, diabetes, high blood pressure, and cholesterol, elevated homocysteine ??levels are considered another risk factor for heart disease and stroke. The vitamin Folic Acid is an antagonist of homocysteine ??and promotes its degradation.? Folic Acid therefore offers a simple, side effect-free way to prevent coronary heart disease.
Beans:? Beans can lower cholesterol level, these varied legumes provide plenty of fiber and folic acid.
Olive Oil:? Olive oil contains monounsaturated fatty acids, which have a positive effect on cholesterol levels. So, choose the “green gold” to prepare your salad.
Fish:? Omega-3 fatty acids lower the cholesterol levels as well. They are found in fat-rich cold water fish.? For this reason, mackerel, tuna, salmon, and trout should be on your meal plan at least twice a week.
Water:? Keep your blood flowing and drink plenty of water! ? According to a Californian study, you can reduce the risk of suffering from stroke and Co., up to 60% if you drink five or more glasses of water each day.? Even a glass of orange juice is sometimes allowed, as a Canadian study has shown that three glasses of orange juice can increase the concentration of “good” HDL cholesterol in the blood.
Wine: ? Cheers to your health!? Three to four times a week, a small amount of alcohol (for example, 1 small glass of wine) reduces the risk of heart attack more than just one drink per week.? Alcohol consumption in a moderate way increases the concentration of “good” HDL cholesterol in the blood and improves the flow of blood.
Grapefruit:? Grapefruit may protect the heart in three ways: this citrus fruit can prevent arterial blockages, improve blood cholesterol levels and reduce blood pressure.
Honey: ? All sweets are not created equal.? Give preference to honey more than sugar.? Honey provides various antioxidant ingredients.? Oxidation processes, for example on fatty acids, promote the development of arteriosclerosis and coronary heart disease.? Antioxidants, like those found in honey – may reduce your risk of developing these, and many other diseases.