- Oat Meal (Wheat Porridge)
Start your day with a bowl full of warm wheat omega-3 fatty acids, folate, and potassium. Foods rich in fiber that can lower LDL cholesterol and help keep the arteries clean. Very good when served with 4 grm bananas on your breakfast time.
- Salmon
Very rich in omega-3 fatty acids, salmon is effective for reducing blood pressure and keep clotting in blood vessels. Get used to two servings per week, which may reduce the risk to one third of deaths from heart attacks.
"Salmon contains the carotenoid astaxanthin, which is a powerful antioxidant," says cardiologist Stephen T. Sinatra, MD, Author of Book Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over salmon that have been bred, because chances are that has bred many menagndung insecticides, pesticides and heavy metals.
- avocado
Add a little avocado to a sandwich or spinach salad to increase the number of heart healthy fats in your diet. Packed with unsaturated fats, avocados help to lower LDL levels while increasing the amount of HDL cholesterol in your body.
"Avocado is a wonderful fruit," says Dr. Sinatra. "They allow the absorption of other carotenoids-especially beta-carotene and lycopene, which is important for heart health."
- olive oil
Rich in unsaturated fats, olive oil can lower bad LDL cholesterol and reduce the risk of heart disease.
The results of the Seven Countries study which looked at the incidence of cardiovascular disease worldwide, showed that men in Greece tended to have high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil which they usually consume.
- Nuts (walnuts)
Walnut full of omega-3 fatty acids, and along with almonds and macadamia nuts, loaded with mono-and polyunsaturated fats. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a source of healthy fat."
- Berry Fruits department
Blueberries, raspberries, strawberries-whatever berry you like best-it is full of anti-inflammatory content, which reduces the risk of heart disease and cancer.
"Blackberries and blueberries are particularly good," says Sinatra. "But all berries good for the health of your blood vessels."
- Legumes (peas / beans)
Rich in omega-3 fatty acids, calcium, and soluble fiber.
- spinach
Spinach can help keep your heart stay in shape thanks to the content of lutein, folate, potassium, and fiber it has.
By adding a portion of vegetables that you consume at least be able to add functionality and performance of your heart. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate two servings or at least a half servings of vegetables every day reduces the risk by about 25% for heart disease than those who do not eat vegetables. But eating too much spinach is also at risk for gout. This means eating a balanced diet is healthy.
- Flower Seed Flax (jute)
Full of fiber and omega-3 and omega-6 fatty acids. Just a little sprinkling of flaxseed can make your heart beat much longer. A bowl of oatmeal or whole grain cereal with a little flaxseed to your breakfast a healthy heart. (ga puzzled to know how to translate this one)
- soybean
If this one might be accustomed to eat it all the better when processed into tofu or tempeh and milk even just cooked as a vegetable. Soy can lower cholesterol, and because it is low in saturated fat, soy is still a great source of protein in heart-healthy diet.
Soy milk is a great addition to a bowl of oatmeal or wheat cereal. But note that you add salt, excessive salt megkonsumsi be fatal to health.
For Muslims still consider the Apostle Sunnah to eat before too hungry and stop before full.
0 Comment:
Post a Comment