On the occasion of World Heart Day (9/29) we found the foods that enhance the proper functioning of the heart. Because as we all know, proper nutrition implies good health and of course the first thing we need to focus on is what we will eat to help the better functioning of our most basic vital organ. According to the US Census Bureau, cardiovascular disease is the leading cause of death in the United States, accounting for 30% of the total population. The main factors are correctable and not. The first are related to blood pressure, obesity, stress, depression and eating habits. Here are some foods that are rich in antioxidants, fiber and other valuable nutrients for the heart and therefore for our body.
Foods with Omega-3 fatty acids
Omega-3 is very essential for the normal development of the body. Periodic studies have repeatedly shown that this class of fatty acids contained in fish oils has anticoagulant activity. However, you should take into account that not all fish have the same omega-3 content and that fish, such as e.g. Salmon, mackerel and herring contain more fatty acids than cod.
Strawberries and grapes
Strawberries are not only one of the most delicious, but also one of the most refreshing and healthy fruits. The conclusions of the results of scientific research regarding their benefits to the body coincide, concluding, among other things, that they significantly reduce the risk of heart disease, diabetes and various forms of cancer. Note that strawberries are an excellent source of vitamin C that protects the body from toxins while also providing a good amount of fiber, folic acid, manganese and potassium.
They also contain significant amounts of phytonutrients and flavonoids that give the fruit its bright red color.
Grapes, on the other hand, are also thought to reduce the risk of cardiovascular disease, diabetes, cancer and other conditions. Grapes are powerful antioxidants known as polyphenols, which are thought to slow or even prevent the development of various types of cancer as they contain the flavonoid "quercetin" which is a natural anti-inflammatory that is thought to reduce the risk of atherosclerosis.
Green tea
Green tea is one of the healthiest drinks as it contains antioxidants and nutrients with a strong effect on the body. This includes better brain function, weight loss, reduced risk of cancer and a host of other amazing properties as it is rich in polyphenols such as flavonoids and catechins that have strong antioxidant activity but also contain small amounts of minerals important for health.
Nuts
All nuts contain elements with beneficial properties for health, with some of them contributing significantly to the prevention of the risk of heart disease. They contain protein, fiber and good fats, while 30g of unsalted nuts a day is an ideal snack since, unlike other options, it is a good combination of essential vitamins and minerals as it is a good source of vitamin E, which significantly improves the appearance of the skin,
while chestnuts in particular, have by far the lowest content of fats and calories, are rich in starch, carbohydrates and fiber and when consumed raw are also a good source of vitamin C. Also, the antioxidant content of walnuts makes them one of the most powerful weapons against cancer.
Dark chocolate
Consumption of dark chocolate significantly helps the function of blood vessels. In particular, dark chocolate reduces blood pressure and helps the body metabolize sugar, improving the action of insulin in healthy individuals. It is the type of chocolate that contains more cocoa and is richer in antioxidants (flavonoids), which have a strong protective effect. Dark chocolate cocoa mainly contains flavonols, a substance that can provide a protective effect on the arteries. On the contrary, white chocolate does not have similar beneficial effects on the body, because the milk it contains neutralizes part of the flavonol.
Garlic
Garlic is low in calories and rich in vitamin C, B6 and manganese. It boosts immune function, and studies have shown that garlic supplements help lower blood pressure in people with high blood pressure.
Tomatoes
Thanks to their beneficial phytochemicals such as lycopene, tomatoes, among other things, play an important role in preventing chronic diseases. It is an important source of vitamin C and other antioxidants, preventing the formation of free radicals.
Red wine
Resveratrol is one of the most powerful antioxidants in red wine that helps reduce the amount of saturated fat that builds up in the arteries. It also contains flavonoids and saponins that protect against cardiovascular disease. Consumption of red wine in moderation can reduce the risk of breast cancer and finally, the antioxidant quercetin, which it also contains, helps prevent lung cancer.
コメント