Proper Nutrition for a Healthy Heart

In modern society spend a small sum for lunch at McDonald’s much easier to prepare than a full meal. The popularity of fast food is not the best way to impact human health: a saturated fat diet has led to the present epidemic of heart disease. Fortunately, to avoid the diseases of the cardiovascular system can include in your diet some foods, allowing to keep the heart healthy.

Grits

Oatmeal is classified as whole grains, which, in turn, is considered the foundation of a healthy diet. Whole grains differ from recycled because they are stored and floral shell corn, and corn germ. Although the processing of cereals can significantly increase the shelf life, while at the same time, the processing of cereals deprives a significant amount of beneficial vitamins and antioxidants.

Oatmeal – an indispensable source of beta-glucan lowers cholesterol and low density lipoproteins in the blood. These lipoproteins, or “bad” cholesterol – the main cause of heart disease. Numerous studies have shown that patients in the diet that included oat bran, cholesterol was reduced by almost 18%, and low-density lipoprotein – by 9%.

In addition, whole grains have a low glycemic index, that is only slightly increased blood sugar levels. Foods with low glycemic index have a huge advantage in terms of health, because they help prevent the development of different types of diabetes (the main risk factor for many heart disease).

Red wine

Red wine in small quantities, used daily, will help prevent the development of many heart diseases. Useful properties of red wine are as an antioxidant that is rich in this drink – and, in particular, which is contained in the seed and grape skin. Resveratrol lowers cholesterol levels and, along with other polyphenols contained in red wine, reduces the amount of blood clots. Acting like aspirin, red wine, reduces blood clotting, thereby allowing to reduce the risk of blood clots.

Recent studies have shown that red wine has a unique relaxing effect, lowering blood pressure. Drinking red wine in small quantities to reduce the risk of cardio-vascular system.

Spinach

Spinach – an invaluable source of vitamin B, also known as folate. Folate deficiency causes abnormal development of the vertebral system in infants, but recent studies have shown that folate plays an important role in preventing heart disease by lowering levels of homocysteine ​​in the blood. High levels of homocysteine ​​increase the risk of heart attack, therefore, include a diet rich in folate foods can significantly reduce the risk of cardio-vascular system.

In general, a diet rich in fruits and vegetables, helps to cope with high blood pressure – a key factor in the risk of many heart diseases. Studies have shown that patients who consumed more fruits and vegetables, all for 8 weeks decreased blood pressure.

Almonds

Almonds and other nuts – source of mono-and polyunsaturated fats, which not only reduce total blood cholesterol levels, but also increase the level of high density lipoprotein, or so-called “good” cholesterol. In addition, almonds contain phytosterols – plant sterols, normalizing the bowels of the expense of removal of all types of fat. In 2003, American research has shown that is used twice a day diet containing at least 0.4 grams of plant sterols can significantly reduce the risk of heart disease.

The only drawback of almonds and other nuts – most calories, which is why every day should be consumed only small amounts of nuts.

Salmon

Salmon and other fish – an indispensable source of omega-3, effectively reducing the risk of diseases of the cardiovascular system by reducing blood pressure, prevent blood clots and strengthen the artery walls.

Omega-3 helps normalize the functioning of the heart, greatly reducing the risk of clot formation. It is believed that eating fish once or twice a week may reduce the risk of heart disease by 30%.