We all know that regular exercise and nutritional nutrition are critical for maintaining our hearts (and waist) in shape. In fact, research shows, along with smart lifestyle options, a healthy diet with lots of fruits, vegetables, whole grains and lean proteins can reduce the risk of heart attack or stroke by 80%.
But have you ever wondered how some nutrients really work within the body to protect your health? Here is the simple science behind seven essential nutrients that are particularly good in your heart, veins and arteries – and how to get more of them on your plate.
Research shows that omega-3s support heart health by reducing the risk of irregular heart rate (arrhythmia) and reducing plaque accumulation in the arteries (atherosclerosis). They also help maintain healthy levels of blood pressure and cholesterol. The best sources of omega-3 fatty acids are fatty fish such as salmon, tone, trout and sardines.
In the long run, consuming two or more (3.5 ounces) portions of fatty fish per week can reduce the risk of coronary heart disease by 30%. If fish are not your favorites, omega-3 fatty acids are also abundant in linseed or Superfood du Jour: Chia seeds. Both can be mixed in your breakfast smoothie or sprinkled in yogurt, soups and salads and even desserts.
Now that we have found, there is something like “good” fat … When eaten in moderation and is used in place of “bad” saturated and trans fats, monounsaturated fats can help reduce bad cholesterol levels in your blood. They have also been shown to help control blood sugar and have anti -inflammatory effects that prevent the hardening of the artery walls.
Monounsaturated fats can be found in foods such as avocados, vegetable liquid oils (especially extra virgin olive oil) and nuts. In fact, hitting just 5 ounces nuts each week (try nuts, almonds, cashews, hazelnuts, peanuts or pecans) could reduce the risk of heart disease in half!
One of the large electrolytes, potassium helps the heart squeeze blood through your body with every heartbeat – this is one hundred thousand times a day. The acquisition of many of this basic mineral can help prevent blood thickening thickening and maintain systolic blood pressure (the top number) under control. When we take potassium in our diet, bananas are often the default.
But there are many more exciting options that actually provide more Potassium per serving, such as watermelon, beets, Greek yogurt, pumpkin and edamame. Sweet potatoes are actually classified with the highest position in the list of potassium -rich food. Baked, baked, mashed or microwave, it’s not just for thanks.
Responsible for more than 300 biochemical reactions, each organ in the body needs magnesium to function properly. When it comes to heart themes, magnesium has been shown to relax blood vessels, normalizes the heartbeat and regulates blood pressure, which can reduce the risk of heart attack or stroke. The good news is that this important mineral can be found in a wide variety of foods, from whole grains to dark leafy greens, especially spinach. Dump baby spin toilNificent Heart-Healthy Salad.
Fiber is known for its ability to maintain things “movement”, but it can also significantly reduce the risk of cardiovascular disease and stroke by reducing “bad” LDL cholesterol. In your digestive path, soluble fibers act like a sponge, dipping cholesterol and eliminating it before they are absorbed into the bloodstream.
Oat, oatmeal and oatmeal have a super type of soluble fibers called beta-glycan that acts as a top lipid reduction factor. Choosing a bowl of oatmeal a day to keep the doctor away? Most direct oat brands are loaded with additional sugar. So go for the old-fashioned or fast kind of cooking-and release it with a healthy handful of fruit, seeds or nuts.
Lycopene is a carotenoid that belongs to the same family of chemicals as the most famous beta-carotene (ie carrots). A powerful antioxidant, lycopene can help protect cells from damage. It has also been associated with the decrease in inflammation and cholesterol and the prevention of blood clots – which contribute to the maintenance of blood vessels.
To get enough lycopene in your diet, you regularly enjoy red and pink fruits and vegetables such as grapefruit, guava, watermelon and tomatoes. Some studies show that lycopene becomes more bioavated (more easily absorbed and used by the body) when cooked, so homemade pasta and pizza sauces are definitely on the table. What about your own ketchup? The doctor upon your recipe with roasted garlic or sriracha for a powerful seasoning that will score spots with your heart and what you love.
Originally published 2017-05-22 22:08:34.
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