14 foods that can protect your heart !

introduction

Some foods have the power to protect the heart! Some lower cholesterol levels, limit the risk of hypertension or prevent arteries from clogging as effectively as medication … Fifteen food to put on the menu!

 

The almonds

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heir virtues in adults eat about 30 grams of almonds per day causes a 13 to 20% of bad rates cholesterol (LDL)!
An impressive result, according to researchers from the University of Toronto (Canada), is comparable to the effects of certain drugs. Certainly, the almond is a nut, so a calorie food, but it is particularly beneficial for the heart because of its high vitamin E, an antioxidant that protects against atherosclerosis (clogging of the arteries). Another asset Almonds provide calcium in significant quantity in practice. Sliced or whole, consider adding them to your yogurt or cottage cheese, or to taste the whole breakfast …

 

Olive oil

BOTTLE OF OLIVE OIL

 

Its virtues: olive oil is rich in beneficial monounsaturated fat in our arteries.It is often sufficient to replace in the diet all saturated fats (butter, cheese …) in these very particular lipids so that the bad cholesterol (LDL) drop quickly! These “mono” fats are also found in avocado or nuts, but olive oil has the advantage of bringing in more polyphenols, substances which prevent cholesterol aggregating on the walls of arteries. in practice: avoid the olive oil in cooking (it is expensive), but always think of it as an accompaniment to salads or to flavor your vegetables …

 

Herbs

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Their virtues herbs are rich in antioxidants, these micronutrients that protect cells of aging and cardiovascular problems.Above all, they have an excellent alternative to salt, with only 2.4 mg of sodium per teaspoon (the dose that no one should exceed to avoid hypertension!) Practice. Buy them fresh and dried. Chives and rosemary go well with potatoes, parsley with eggs, sage beautifully accompanies poultry …

 

Natural yogurt

 

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Their virtues: according to some American studies, people who consume enough calcium and potassium usually see their voltage drop.The effects of natural yogurt are particularly convincing in individuals prone to hypertension, but these dairy products also have the benefits in case of normal blood results, so prevention in practice. Also remember to eat yogurt for breakfast! And if you’re not a fan of this kind of dairy, you catch up with semi-skimmed milk or consider incorporating it into your cooking (sauces, for example).

 

Cayenne pepper

SEASONINGS IN JARS

Its virtues: sprinkle some grains of this spice help prevent blood sugar spikes (sugar in the blood), often the cause of vascular narrowing …This is certainly the conclusion of a recent study that compared the blood glucose levels in different groups of individuals after a burger and a soft drink. This rate was lower in people who have added cayenne pepper … Scientists capsaicin present in spice is the cause of this benefit in practice. Without abusing (! Beware intestinal irritation), consider adding this spice to your kitchen. Indian cuisine uses a lot, for example.

 

Oranges

BAG OF NAVEL ORANGES

Their virtues: they are delicious and only provide 65 calories per Unit (an asset to stay slim!).But they also have the advantage of containing a very particular type of fiber called pectin, which not only calm the hunger and limit cravings but also to control its rate … cholesterol ! Tutorial: enjoy them in the season, it was at this time they are the tastiest and most importantly, the richest in vitamins.

 

The cherries

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Their virtues cherries are rich in anthocyanins, antioxidants that can neutralize the enzymes that cause deposits of atherosclerotic plaques in arteries.Whether fresh or dried cherries have the same benefits … So you have no excuse not to eat all year in practice: remember to add to your yogurt, cottage cheese to your, your desserts, and dining from breakfast!

 

garlic

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Its virtues: this strong taste bulb is lower bad levels of cholesterol (LDL) and protects the aggregation of atherosclerotic plaques (clogged arteries).Warning: to benefit from its protective effects, scientists recommend to eat several cloves a day in practice: if you want to preserve your heart, do not hesitate to put all the sauces! It pairs well with meat, but also vegetables, raw vegetables, starches …

 

Carrots

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Their virtues according to a Harvard University study, chewable daily at least half a cup of dark yellow or orange vegetables, such as carrots, would lower the risk of developing diabetes by 27%.Researchers are not yet certain, but they think the high concentration of plant antioxidants may be involved in practice. To motivate your consumption, consider revealing their flavor by adding a few drops of lipids, such as oil olive. Fats enhance the flavor.

 

broccoli

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Their virtues: it is true that almost all vegetables are low in calories, broccoli remains a must for dieters.Half a cup of this vegetable is less than 27 calories, but still provides 3 grams of fiber that boost transit. A nutritional wonder then, especially when we know that being obese (BMI over 30) increases the risk of angina attacks and … 49% In practice: to reveal its flavor, cut the branches and flowers into small pieces. They will soak up more of your seasoning.

 

chard

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Their virtues: the chard is an excellent source of potassium … They can as such help in the fight against the blood pressure .According to numerous studies, the daily intake of 4 mg of this mineral helps prevent high blood pressure problems. A lack of potassium causes indeed a sodium increase in the cells, which leads to voltage problems. Note: the green chard is rich in calcium and magnesium, micronutrients which also help to prevent hypertension in practice. If you do not relish chard (or chard), know that the multicolored varieties, yellow, red or roses are less bitter.

 

The salmon

SALMON FILLET ON PLASTIC CUTTING BOARD WITH GARNISHES

Its virtues: it is one of the best sources of omega 3.These surprising lipids have a beneficial effect on C-reactive protein levels (CRP) to measure inflammation … According to a study at Boston City Hospital (USA), this inflammation would be predictive of problems heart … more than the rate of cholesterol ! in practice: do not relish this fish or any short fish? Season it with a squeeze of lemon or fold about shrimp (they also contain omega 3).

 

Black beans

BEANS AND PEAS

Their virtues: some vegetables are also rich in magnesium than black beans.But an adult who does not consume this mineral in sufficient quantity about two times more likely to have high levels of CRP (ie an inflammation synonymous with cardiovascular problems). That is certainly the conclusion of a study conducted in South Carolina Medical University (USA). Note: a cup of these beans provides 120 mg of magnesium (your needs are 320 mg) in practice. Like other beans, they are eaten as an accompaniment. They are very common in Mexican recipes.

 

barley

Clasp of field barley.

Its virtues: it is the ideal cereal against the insulin peak (it avoids sharp rises in blood sugar).A study by Creighton Medical University (USA) has shown that barley is even greater in this area oatmeal already very efficient. Advanced hypothesis: the seed has a high concentration of soluble fibers, which substance are digested slowly and help lower the cholesterol in practice. There is the barley flour, you can mix it with your wheat flour some cakes. You can also add cereal to your soups, as an accompaniment to meat …

 


 

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