According to recent studies, 8 out of 10 residents of developed countries are on the direct path to heart disease, despite the fact that they can reduce this risk by at least half. It is enough to avoid meeting with five "horsemen of the heart apocalypse": smoking, obesity, diabetes, high cholesterol and blood pressure. The task is simplified if we look closely and note that the last four problems are completely solvable with the help of some uncomplicated dietary changes. But we will not start with restrictions, but, on the contrary, with the addition of certain products in the diet, which can promptly have a positive effect on the cardiovascular system.
- Dark chocolate -
Not the most obvious product on this list is sure to please those who did not know how to justify their craving for chocolate. In one long-term study, it was found that women who ate 1-2 servings of quality chocolate a week had a 32 percent reduction in the risk of developing heart failure. In men, this value was at the level of 17%, but the amount of polyphenols and flavonols consumed from cocoa with anti-inflammatory compounds was usually less.
The most useful for the heart is dark chocolate with a cocoa content of more than 75%, while it's better to forget about everything where cocoa beans are about 60%.
- Edamame -
These young soybeans contain a huge amount of magnesium, folic acid and potassium, which directly affect the reduction in blood pressure and the risk of heart disease. The edam fiber stimulates the natural production of low-density lipoproteins, attracting "bad" cholesterol from the blood. Another reason not to miss up to 11 grams of soy protein and 5 grams of dietary fiber from one portion to 100 kcal is a huge number of interesting recipes with edamame.
- Rooibos tea -
Scientists have studied and the impact of stressful situations on the increased risk of inflammation in the body and, as a result, obesity, diabetes and cancer. In an alarming state, the body stimulates the production of cortisol, which draws lipids from the blood and "stores" them in the form of fat cells. To avoid unnecessary excitement, the researchers advise drinking tea rooibos, which includes the ingredient aspalatus. It reduces the concentration of stress hormone causing hunger and fat accumulation.While soaking for the night a cup of this drink helps a deeper sleep, which also increases the threshold of stress resistance.
- Tomatoes -
The good news is that a tomato is one of the most popular non-starchy "vegetables" in people, which means that a large portion of the population receives an additional portion of lycopene, which has antioxidant properties. It is also pleasant that in the process of cooking and processing properties these only improve, although they are still higher in organic fruits than in those grown in large quantities. Scientists even created concentrated "tomato pills", demonstrating twice the best result in comparison with placebo for the expansion of blood vessels.
- Walnuts -
A lot of antioxidants and Omega-3 fatty acids are also found in walnuts, a handful of which per day can reduce the risk of fatal heart complications by as much as 40%. It is especially noted that it is most useful in nuts to their essential oils, which can be liberated by frying the fruits in a dry frying pan until the appearance of a characteristic aroma. It will not be superfluous to look for bottled walnut oil, a small amount of which, in addition to olive oil, you can fill salads or pasta dishes.
- Flaxseed -
Just one tablespoon of flax seed contains up to 3 grams of dietary fiber with a caloric content of 55 kcal. A good ratio, given that they are the richest source of Omega-3 fatty acids, helping to reduce inflammation and prevent sudden mood swings. The main obstacle to using flax seeds in cooking hot food is that they have a fairly low smoke temperature, but they are ideal in the form of an additive to nutty cocktails or sprinkles for salads and yogurt.
- Sprouted garlic -
Usually denticles with bright green shoots finish their "career" in the trash can, because they do not emit much flavor, as from fresh garlic. And completely in vain, because in them antioxidant activity is several times higher, and in people regularly eating sprouted garlic, the number of plaques in the arteries is much less. By regularity, up to four denticles per day are meant, which, even with due regard for the weak intensity of the fragrance, can sometimes be too much. To help comes medicine, has already invented an extract of garlic without a smell, whose daily rate for all the same use is only 4 ml.
