Superfoods that have your Heart in Mind
Heart disease is number one killer amongst both men and women in the United States. And though we all realize that feeding on nutrient-dense healthy foods help lower the risk, we can not know which foods are the best options to battle this mortal ailment head on.
The key is stepping up fiber and determining unsaturated fats. Eating unsaturated fats, like omega-3 fatty acids and olive oil, can assist to lessen triglycerides. And a diet high in soluble fiber, which is often found in legumes and other fruits and vegetables, guides to lessen LDL cholesterol levels.
Sardines are an good resource of omega-3 fatty acids, including calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is one other great source of omega-3s, and is full of selenium, which is an antioxidant mineral which can assist take care of the body from heart disease and cancer. A great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.
Kidney beans are an affordable source of rich fiber, are low fat, and have no cholesterol. Add them to salads and chili, as they definitely are almost a spotless health food. Since canned varieties tend to be greater in sodium, try to use the dried varieties whenever possible.
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for fighting constipation. It is also an awesome protein resource and has an excellent supply of iron and minerals. Determine whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.
Oatmeal is a great way to increase your fiber content early in the morning, and it also has a low glycemic index, which helps to give enduring energy stave off hunger. Pick rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal is not a healthy alternative as it is regularly equipped with sugar.
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