Healthy heart - it's not just heredity and lack of bad habits. Here is a list of foods that will help you maintain your "motor" in the form.1. Oatmeal
Oatmeal - great breakfast, hearty and full of omega-3, folate and potassium. In combination with high-fiber, these elements will help you to lower cholesterol and keep blood vessels healthy body. Most useful groats, meal: the larger the grain, the more fiber in them. Many it and in some fruits, such as banana - it will be excellent additive to porridge.
2. Salmon, salmon
This fish - one of the best natural sources of omega-3 fatty acids. Two or three fish meals per week - and your blood pressure is normal. Regular consumption of salmon also promotes normal blood clotting and, statistically, reduces the risk of heart attack by a third. In addition, it contains the powerful antioxidant astaxanthin, so that a strong memory and healthy skin you are guaranteed to old age. If such fish are too expensive for you, you can replace it with tuna, sardines, herring and even normal. Useful acids have not less.
3. Avocado
Not necessarily devour this exotic fruit like a potato. Expensive, and you can get it not in every stall. Add diced avocado on salads or meat - it will reduce the level of "bad" and add "good" cholesterol in your blood. In addition, specific enzymes in avocado, accelerate the process of assimilation by the body of carotenoids are also required a healthy heart.
4. Olive oil
It's full of monounsaturated fats, which in turn compete with cholesterol plaques, preventing blockage of blood vessels. The joint study by researchers from seven national medical institutions showed that the inhabitants of the island of Crete is extremely rare to die from heart attacks, although they have a genetic predisposition to high cholesterol. All the matter in their diet: for salads and frying in Crete are only olive oil. When buying oil, look for one that has undergone the least processed (look on the package marked "the first oil extraction").
5. Nuts
Among his fellow most omega-3 fatty acids and monounsaturated fats contain walnuts and almonds. Nut consumption also contributes to a better absorption of fat and reduces the feeling of hunger.
6. Berries
Blueberries, raspberries and strawberries - choose any berry that is to your taste, or eat them all. They are rich in anti-inflammatory substances, which significantly reduces the risk of heart disease and cancer.
7. Beans
In the lentils and red beans full of fiber, omega-3 fatty acids and calcium. They are also very filling and relatively low in calories, so they can be replaced with any topping - strengthen the heart and at the same time make a gift to his figure.
8. Spinach
It contains a lot of useful pigment lyutenina, potassium, folate and fiber. But if it's a treat - not you can replace it with any other vegetables. Two vegetable dishes a day reduces the risk of heart disease by 25%, and each additional piece - a further 17%.
9. Flax seeds
They can be added to cereal or salads, or use flaxseed oil for cooking. Just do not overdo it - it tastes pretty specific. But this is a real storehouse of omega-3 and omega-6.
10. Soy
Soy good fights cholesterol and delivers proteins in your body. But the main thing - to use natural, not genetically modified product. Now it is really difficult to find: soybean hides or beverage pace or tofu itself or as soy beans. Full use of soy and soy milk for cooking - it, by the way, can be used to make porridge. But the soy sauce is better not to get involved: there is too much salt, and from it you can earn hypertension.
