In the modern lifestyle is very convenient and takes no time to
spend some money in Big Mac, KFC and Subway, who would want to eat
spinach? As a result, our fatty diets led behind an epidemic of heart
disease. Fortunately, scientists have worked hard and have found that
certain foods are especially beneficial for the good work of the
heart. Here the list of foods to include regularly in your diet:
Oatmeal
Oats belonging to the group - whole
grains. Whole grains include whole grains as opposed to refined foods
that have been processed to remove the bran and germ. In addition,
this process helps for the most duration of the products on the
shelves, it also contains very beneficial substances such as vitamins
C and E, fiber and antioxidants. Oatmeal, especially those in your
morning oatmeal contains soluble fiber, which reduces the amount of
cholesterol in the blood. It is important to reduce the risk of heart
attacks. Some studies in which people are taking daily oatmeal showed
lower cholesterol by 18%.
Moreover, whole grains have a low
glycemic index, which is a measure of how much a particular food
raises blood sugar. Foods with a low glycemic index have a clear
health benefits, especially in the prevention of diabetes. Next time
you're wondering what to eat for breakfast, do not hesitate and
choose oatmeal.
Red wine
Consumed in moderate amounts (100ml - 200ml), Red wine protects
the heart. This effect is the presence of antioxidants in red wine,
especially resveratrol. Resveratrol can be found in the grape
extract, it has several beneficial effects on the heart, including
reduction of both bad and total cholesterol in the body. Moreover,
resvetatrola and other polyphenols found in red wine has been shown
to reduce blood clots by blocking certain components in the blood
that causes them. Similar to the effects of aspirin, which is one of
the main ways to prevent heart attacks, red wine is also an excellent
way to protect your heart.
Recent scientific studies have shown
that red wine has the ability to relax arteries, thus reducing blood
pressure, of course it comes to no more than one glass of wine. So by
making a gift to someone, give a nice
wine
gift hampers.
Spinach
Spinach and other leafy vegetables contain folic acid, also known
as vitamin B9. Although folic acid is mostly known for the fact that
when lacking causes damage to the unborn child, new research has
found that folic acid can help prevent heart disease by lowering
levels of homocysteine in the blood circulating. High levels of
homocysteine increase the risk of heart attacks, because of the
increase in the daily amount of foods containing folic acid can
reduce the chance of cardiovascular diseases.
In general, a diet
rich in fruits and vegetables can significantly affect the reduction
in high blood pressure, which is a major risk for heart problems.
Almonds
Almonds and other nuts are a rich source
of mono-and monounsaturated fats, which not only can reduce total
cholesterol, but also increase the amount of good HDL cholesterol.
Almonds also contain phytosterols, which are naturally occurring
steroid found in plants. Phytosterols block the absorption of all
types of fat in the intestine. It was found that foods containing at
least 0.4 g phytosterols per meal twice daily reduced fat and
cholesterol, which in turn became decreased risk of heart disease.
Another study showed that a diet rich in nuts risk of chronic heart
disease was reduced by 35%.
One of the disadvantages of almonds is
their high content of calories, so it is better to limit yourself to
a handful of days.
Salmon
Scientific is shown that salmon and other
fish are especially beneficial for the heart. The active substance in
salmon omega-3 fatty acids. Omega-3 fatty acids reduce the risk of
chronic heart disease in several ways, including lowering blood
pressure, reducing the risk of clot formation and prevent
accumulation of plaque on the walls of blood vessels. Study in the
Netherlands, which lasted more than 20 years showed a clear
relationship between fish consumption and reduced cases of chronic
heart disease. Only one or two servings of fish per week and the risk
of heart disease would fall by 30 percent.