- This dark green, leafy vegetable (and its cousins such as kale, Swiss chard, broccoli, and collard greens) is high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease
- it’s also a source of omega-3 fatty acids, says Suzanne Havala Hobbs, DrPH, MS, RD, clinical assistant professor at the University of North Carolina at Chapel Hill.
- Spinach is also rich in folate, and folate helps reduce the blood levels of the amino acid homocysteine.An emerging risk factor for developing cardiovascular disease is a high level of homocysteineRecommended-
eat a cup a day of your favourite dark green, leafy vegetable.
One of the best foods to eat for a healthy heart.
Here are 6 reasons why eating avocados can help to keep your heart healthy
Monounsaturated Fats:-The majority of the fat in avocado comes from healthy oleic acid.Diets high in monounsaturated fats have been shown to reduce dangerous LDL cholesterol levels at the same time as raising beneficial HDL cholesterol. Eating avocado has also been specifically linked to a lower risk of heart attack and other cardiovascular diseases.
Potassium:–It is an excellent source of potassium, generally measured as having around three times that of bananas, a far more well known source. Potassium is vital for regulating blood pressure and good levels in your diet have been associated with a reduced risk of high blood pressure, stroke and other cardiovascular diseases.People deficient in potassium can develop an irregular heartbeat and may experience muscle weakness and cramps as this mineral is needed for proper for muscular contraction and relaxation.
Vitamin E:-Vitamin E is a strong antioxidant, particularly relevant for protecting against heart disease because of the way it helps reduce cholesterol oxidization. When free radicals oxidize cholesterol it can accumulate in the arteries, blocking blood flow over time and potentially leading to strokes and other serious cardiovascular problems.
Folate:-Avocados are particularly high in folate, a B vitamin which, amongst other things, helps regulate homocysteine levels in the blood. Homocysteine is a dangerous byproduct of protein metabolism and high levels of it circulating in the bloodstream are a strong risk factor for heart disease.Studies have shown that people with the highest intake of folate in the diet have a significantly reduced risk of developing heart disease versus those with low folic acid levels.
Phytosterols:-Avocado is also a good source of phytosterols like beta-sitosterol that are believe to help reduce cholesterol absorption when present in a meal containing cholesterol.
Fibre:-Along with the healthy fats and protein, one of the reasons avocados fill you up so well is their generous serving of fibre, both soluble and insoluble.Getting adequate fiber in your diet helps control blood sugar levels and improve digestion and elimination
HOW TO ENJOY THEM:-Use avocados as the base for a creamy homemade sandwich spread, or add a few chunks to your favorite salsa for a simple and delicious way to dress up grilled chicken or fish.
- Plant omega-3 fatty acids; vitaminE; magnesium; fiber; heart-favorablemono- andpolyunsaturated fats; phytosterols. In addition to their cholesterol-lowering effects, almonds’ ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds’ monounsaturated fats.
- Magnesium is Nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.
- Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function.
- Almonds promote your cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.
HOW TO ENJOY THEM:-Mix a few almonds (and berries) into low-fat yoghurt, trail mix, or fruit salads.
- Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium. The fiber, potassium and vitamin content in papaya all help to ward off heart disease
- An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
- Papaya is rich in beneficial antioxidants like beta-carotene and lycopene. These free radical quenchers work to prevent the oxidization of cholesterol in your cardiovascular system, believed to contribute to heart disease and other circulatory disorders.
- A glass of fresh papaya juice will also contain high levels of folate, a B vitamin which helps to regulate the levels of homocysteine in your bloodstream. Elevated levels of homocysteine can damage blood vessels and is a known risk factor for heart disease
- Additionally, juiced papaya is a great source of vitamin C and contains some vitamin E as well. Both of these vitamins play their part in maintaining cardiovascular health and protecting you against heart disease
HOW TO USE:- Use papayas in fruit salads