3 FOODS THAT ARE GOOD FOR YOUR HEART AND 1 TO AVOID
1 / 5 deaths in South Africa are related to heart disease + 225 South Africans every day !
Over 80 % of heart disease cases could have been prevented .
One of the best ways of doing this is through a healthy , heart-friendly diet . This not only includes adding more heart-friendly foods to your diet but also removing foods that may increase the risk of heart disease .
HEART-FRIENDLY FOOD 1 : AVOCADOS
Avocados contain fibre , monounsaturated fats , the B vitamin niacin and magnesium .
• Fibre helps to reduce high blood pressure and LDL cholesterol levels , both of which are risk factors for heart disease
• Monounsaturated fats are considered healthy fats . They help to reduce LDL cholesterol levels , which then reduces the risk of heart disease
• Niacin helps to boost the levels of HDL cholesterol , which helps to protect heart health
• Magnesium helps to maintain a healthy heartbeat , an erratic heartbeat can increase the risk of a heart attack
Avocados can be added to your salads , enjoyed as a breakfast spread in the morning or eaten straight out of the peel .
HEART-FRIENDLY FOOD 2 : SPINACH
Spinach contains fibre , folate , omega-3 fatty acids and the antioxidant lutein .
• Folate ( also known as vitamin B9 ) helps to control the levels of homocysteine , an amino acid that accumulates in the blood after you eat large amounts of meat
• Omega-3 fatty acids help to protect heart health by increasing the levels of HDL cholesterol and reducing the levels of fat ( triglycerides ) in your blood
• Lutein gives spinach its green colour . It helps to keep your heart healthy by reducing the levels of LDL cholesterol
Spinach can easily be added to your salads , enjoyed with eggs for breakfast or used as a side vegetable at mealtimes .
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Bonitas Member Magazine Issue 3 | 2021