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Health Nutrition Movement

Top 15

Top 15 Heart-Healthy Foods 1. Yogurt: studies show how yogurt helps to prevent gum disease reducing the risk of heart disease, because probiotics have been linked as a protector of the gums and thus prevent the growth of certain bacteria. In addition to improve digestion and increase the immune system. 2. Raisins: Raisins antioxidants also fight the growth of bacteria in the gums, caring for both gums and heart. 3. Whole grains: They have a higher content of antioxidants, Phytoestrogens and Fito sterols which protect against coronary heart disease. The fiber in whole grains decreases up to a 40% risk of heart disease, because they help to reduce LDL (bad cholesterol). Increase consumption of foods such as oats, barley, beans, Eggplant and citrus fruits such as oranges. 4. Beans: Regular consumption of beans is good for your heart. Half a cup a day lowers cholesterol because of their high content of soluble fiber. Besides its contribution of flavonoids, inhibit the adhesion of platelets in the blood and thus reduce the risk of heart attacks and strokes. You can also find this compound in wine, berries and bitter chocolate. 5. Salmon: the consumption of 2 or more times per week of salmon is associated with 30 percent less risk of heart disease, because of its content of fatty acids omega 3 and 6. Among the benefits is that they lower blood pressure and lower levels of cholesterol and triglycerides. 6. Nuts: They are composed of vitamins, minerals, and monounsaturated fats that are healthy to heart.

7. Chocolate: eating dark chocolate moderately can benefit your cardiovascular health since it is rich in flavonol, an anticoagulant which also stimulates the immune system to reduce the inflammation. Another benefit of the cocoa is the decrease of the blood pressure by its high content of epicatechin, compound which increases the nitric acid crucial to decrease blood pressure. 8. Tomato: is an excellent source of vitamin C, vitamin A, potassium and fiber. They also provide us lycopene a nutrient that works in conjunction with vitamins and minerals for the prevention of cardiovascular disease. 9. Apple: Is associated with a lower risk of coronary death and cardiovascular disease due to its supply of antioxidants including flavonoids, which are key to decrease LDL cholesterol. They are also rich in pectin a form of soluble fiber, which lowers cholesterol levels as well. 10. Berries: such as blueberries, strawberries, raspberries, blackberries among others are associated with a lower risk of high blood pressure and a decrease in LDL cholesterol. Its content of anthocyanin and ellagic acid increase the level of nitric acid levels, which relaxes the blood vessels and reduces blood pressure. 11. Grenades: this fruit may help reduce the buildup of plaque in the arteries and decrease blood pressure. Its content of polifenoles including anthocyanin (found in food blue, purple and red) and the tannins (including tea and wine) have antioxidant capacity. 12. Banana: this fruit brings up to 12% of the daily recommendation of potassium, a mineral which helps to maintain the normal functioning of the heart and the balance of sodium and water in the body. It also helps the kidneys to excrete the excess of sodium for a healthy blood pressure. 13. Popcorn: natural popcorn contain polyphenols/antioxidants which improve the health of the heart 14. Green tea: studies show people who eat 2 cups of green tea a day decreases up to 50% the chance of having a heart attack because of their content of antioxidants. 15. Wine: people who drink moderately 1 or 2 glasses of wine a day are less likely to suffer heart since it increases HDL (good cholesterol) cholesterol, also increases the production of estrogen, which equally is a cardiovascular protective. By: Dra. Mariamalia Escoto, Nutricionista de Salud Completa. Source: Eating Well. Our Top 15 Heart-Healthy Foods.

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