Heart disease It is the largest factor behind the deaths caused by medical diseases in India. As with any disease, prevention is decisive and experts worldwide say that healthy eating habits can keep your ticker happy for years to come. Here are the healthy snacks of the top heart that you need to consult each time you are in the mood for a light bite.
NUTS
In addition to proteins, nuts contain a mixture of unsaturated fats, omega-3 fatty acids, fibers, vitamin E and vegetable sterols. Nuts keep your heart healthy by reducing low density cholesterol levels (LDL, or evil). They have also been linked to lower levels of inflammation, which can be translated into a lower risk of heart disease. Coconut consumption can regularly improve the health of arterial investment and reduce the risk of developing blood clots that can lead to heart attack. But nuts are high in calories, so make sure you limit the Portion size.
Berries
A study by Harvard University revealed that consuming roofing with strawberries could reduce the risk of a person’s heart attack by more than 30 percent. So small that you do not notice how much you have eaten, these fruits are considered superfood. Most berries contain resveratrol, the antioxidant also found in wine and dark chocolate. Many studies have linked resveratrol to a lower risk of heart disease.
POMEGRANATE
Red blood cells have strong anti -inflammatory properties due to the presence of Punicalagin. So much that the pomegranate juice has been found to have the antioxidant activity of red wine and green tea three times, which prevents arterial hardening. Research has shown that drinking pomegranate juice reduces blood pressure, improves blood flow and delay the oxidation of bad cholesterol in patients with coronary heart disease.
OATS
A study at Tufts University showed that antioxidants called Avenanthramide found in oatmeal Help to prevent free radicals from destruction of LDL cholesterol by reducing the risk of cardiovascular disease. The presence of beta-glycani, soluble fiber Found in oatmeal, it has proven to be effective in lowering cholesterol. The fiber reduces the absorption of cholesterol in the bloodstream, reducing the levels of “bad” cholesterol. Make it in water or milkwith fruit or nuts.
Fatty fish
Fatty fish, such as salmon, are rich in heart healthy omega fatty acids, which have been shown to reduce triglycerides, a type of fat in the bloodstream. Studies show that omega-3 fatty acids can also slow down the growth of plates in the arteries and reduce inflammation throughout the body. Fat fish are usually cold water fish. The American dietary union is salmon, tone, trout, herring, sardines and heart health mackerel. Two portions of fish per week are recommended.
Soy food
Whether it is soy milk, tofu or sticks, soy is extremely heart -friendly. The synthesis of soy fatty acids is very healthy: 12 % saturated fat, 29 % monounsaturated fat and 59 % PUFA. Studies have shown that consumption of 25 grams of soy protein per day – about 10 tofu ounces or 2 1/2 cups of soy milk – can reduce bad cholesterol by 5 % to 6 %.
TOMATO
Tomatoes are rich in antioxidants, vitamin A and C, folic acid, beta-carotene and lycopene, an intense red carotene that gives the tomatoes their color. Lycopene acts as the main antioxidant and nutrient that supports the heart. Tomato and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol and triglycerides. They also prevent platelet cell aggregation in the blood, which can reduce the risk of heart problems such as atherosclerosis.
GREEN TEA
The zero calorie green tea It seems to have become the favorite drink of all. But it is not new, with the medicinal benefits being used by Chinese herbalists for centuries. Green tea contains unique flavonoids called catechins. These promote an antioxidant, antiviral and anti -a -pillar that forms nature. A study of 40,530 Japanese adults found that participants who drank more than five cups of green tea a day had a 26 % lower risk of death from heart attack or stroke. Catechins help lower LDL cholesterol and triglyceride levels, translating into less coagulation and growth of the plaque.
A logical combination of exercise and nutrition can keep your heart – and you – healthy. Let an expert HealthFyme tell you more
