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