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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