8 HEALTH AND FITNESS
FOODS THAT ARE GOOD FOR YOUR HEART
SALMON has a great amount of omega-3 fatty acids which have been shown in studies to lower the risk of arrhythmia ( irregular heart beat ) and atherosclerosis ( plaque build-up in the arteries ) and decrease triglycerides . According to the American Heart Association , it is recommended that you eat fatty fish at least twice a week . This includes sardines , mackerel , herring , lake trout , and albacore tuna .
OATMEAL also contains lignans , a plant chemical that has been found to prevent heart disease . The food label on your package of oats should list one ingredient : whole grain oats . Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber .
DARK CHOCOLATE - recent study found that dark chocolate helps restore flexibility to arteries while also preventing white blood cells from sticking to the walls of blood vessels - both common causes of artery clogging . Unfortunately , milk chocolate and most candy bars don ’ t make the grade when it comes to protecting your heart .
TOMATOES - Because of the Vitamin B and potassium in tomatoes , they are effective in reducing cholesterol levels and lowering blood pressure . Therefore , by including tomatoes in your regular balanced diet you can effectively prevent heart attacks , strokes as well as many other heart related problems that may threaten your life .
POTATOES are cholesterol-free and have zero saturated fat . According to the 2010 Dietary guidelines by the USDA and Department of Health and Human Services , potatoes have no cholesterol or saturated fat . While many factors affect heart disease , diets low in cholesterol and saturated fat may reduce its risk . Note : it is the unhealthy things you do to potatoes that make it unhealthy . i . e . frying , slopping butter on them , and loading them with your favorite toppings .
BROCCOLI is rich in the compound called sulforaphane – that is shown to ‘ turn on ’ a protein that prevents the plaque formation ( block ) in the arteries . It is also rich in glucosinolates , from which the anti-inflammatory isothiocyanates ( ITCs ) are produced . ITCs stop chronic inflammation inside the cells and blood vessels . In addition , these ITCs reduce the risk of stroke and heart disease .
GREEN TEA - Recent studies show that people who drink at least two cups of green tea a day ( about 500 mL ) have a 16 percent lower mortality rate than those who drink less . Drinking green tea rapidly improves the health of the delicate cells lining the blood vessels and helps lower one ’ s risk of heart disease .
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