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Eating certain foods can help you maintain your cardiovascular health! Here are four to choose


Nuts

Yes, even if they are rather caloric, nuts, including almonds, pecans, hazelnuts and pine nuts, are beneficial for heart healthPeople who consume the equivalent of 60 ml, ¼ cup, 40 g or an ounce of nuts about five times a week can reduce the risk of heart disease by 25%. Nuts are full of nutrients like unsaturated fats (monounsaturated and polyunsaturated) and fiber, which help lower bad cholesterol (LDL). These also contain unique plant sterols, which mimic cholesterol and replace it healthily in the body. Some nuts, such as walnuts, are also rich in omega-3 fatty acids, which help fight cardiovascular disease. NOT'

Oats

Consumed regularly, oats are beneficial for the heart. It contains soluble fibers called beta-glucans which act as traps to bind to cholesterol in the digestive system and eliminate it naturally from the body. It is enough to eat three grams of these soluble fibers per day to reduce your cholesterol level by about 10% (125 ml or ½ cup of oatmeal contains one gram of soluble fiber). So try to consume more by adding oats (in the form of flakes, bran or flour) to your yogurts, cereals, fruit compotes and recipes.

Legumes

Often unloved, legumes (chickpeas, lentils, red beans, etc.) are allies of your heart. These indeed contain a lot of soluble fiber, which prevents cholesterol from being absorbed by the body. A daily intake of legumes (the equivalent of 125 ml or ½ cup) can lower your cholesterol by about 10%. In addition to soluble fiber, legumes are also rich in potassium and magnesium, two minerals that help regulate blood pressure. So add legumes to your soups, salads, stews and pasta. Eating hummus ( hummus ) is also a way to integrate legumes to your menus.

Fish

Eating fish regularly can help protect you against heart disease. Fish is indeed the best source of DHA and EPA, two omega-3 fatty acids that are associated with a reduced risk of cardiovascular disease. These good fats appear to help lower blood pressure and triglyceride levels, factors associated with heart disease. The ideal is to consume at least two meals of fish per week in order to benefit from their health effects. And be aware that people who consume about 250 mg of DHA and EPA per day are 36% less likely to succumb to a myocardial infarction (heart attack). Preferably choose fatty fish (mackerel, salmon, herring, tuna, trout, sardines), because they have a higher content of omega-3. There are several ways to eat more fish: add canned salmon to salads or sandwiches, use anchovies to garnish your pizza, eat sardines with crackers as a snack, etc. Finally, for other useful advice, do not hesitate to contact your pharmacist.

Certain products, foods, or lifestyle changes may not be right for you. Always consult your pharmacist or health care professional to assess what is best for you.

2 comments:

Unknown said...

Good content

Haaaaa said...

What an amazing tip, thanks for the info.

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