Healthy heart

            Healthy   heart

Eating healthy food is good for us, which maintain good health of both body and heart. Eating vegetables not only increases immunity but also decreases constipation problems. what you eat and drink can protect your body against innumerable health issues. Eating foods such as fish, whole grains, vegetables, and fruits are also be the good supplement for heart

Many different supplement for heart


1. Nuts


•Nuts are consists of vitamins, minerals, good fats (omega 3 fatty acids) and low levels of saturated fats.
•Nuts raise the good cholesterol (HDL) and lower the bad cholesterol (LDL).
•Eatingt nuts -walnuts, pistachios, peanuts, and almonds daily or best way take it at morning with a glass of milk have a lower incidence of heart diseases.

2.Whole grains


•Whole grains high in soluble fibre such as oatmeal,wheat, brown rice, barley, beans, okra, eggplant, and citrus fruits binds bile acids, a key factor in fat digestion and helps to ease out cholesterol as waste, lowering cholesterol levels.
• Whole grain also contains antioxidants, phytoestrogens, and phytosterols
•Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.
•Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease

3. Fish


•Salmon and other fatty fish such as sardines and mackerel are the best heart-healthy foods.
• Fish contains enough  amounts of omega-3 fatty acids, that lower the risk of arrhythmia, atherosclerosis,Arteriosclerosis.
•Fish oil supplements have been shown to reduce blood triglycerides, improve arterial function and decrease blood pressure
•According to research,  people should eat fish twice a week

4.Tomatoes


•Tomatoes a commonly used vegetable is an good sourcet source of  Vitamin C & A ,lycopene ,potassium and fibre.
• Nutrients which is present in tomato are good for cardiovascular disease

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 Powerful antioxidant flavonoid compounds which found in applese prevents LDL cholesterol from oxidizing and inhibiting inflammation.

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  Oxidents in green tea is also helpful in improving cholesterol levels and endothelial function

5.Berries


•Berries such as Strawberries, blueberries, blackberries and raspberries
•Berries  increases levels of good cholesterol and lowers blood pressure.
• Containing polyphenols, anthocyanins, and ellagic acid in the berries increases the nitric oxide levels, which promots healthy heart activities.
•Eating less 3/4 cup of mixed berries daily for 7 weeks improves the heart health

6.Chocolate(dark chocolate)


•The flavanol is rich in dark chocolate, which boosts the immune system by reducing inflammation.
•Epicatechin in cocoa increases nitric oxide -  (puts blood vessels healthy and maintains blood pressure)
•According to study, coca may lower blood pressure


7. Bananas


•Bananas, filled with a lot of  potassium, which maintain the electrolyte balance in the body. Potassium also helps in excreting excess sodium and maintain healthy blood pressure. Because, excess sodium in blood leads to hypertension

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Almonds are high in fiber and monounsaturated fats, and have been linked to reductions in cholesterol and belly fat.

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Vegetable are also very important for good health


Some specious

Cruciferous vegetables are rich sources of fibre, vitamins C, E, and K, several carotenoids, folate, and minerals. They also contain sulfur compounds such as sulforaphane and glucosinolate a phytochemical in large amounts

While cooking, the glucosinolates in  vegetables breaks cruciferous into active compounds that are cardioprotective, such as nitriles, indoles, isothiocyanates, and thiocyanates.


Protective properties


Today we all knows, Cardiovascular problems remain a top health concern worldwide.
•sulforaphane helps in avoiding the inflammation of the arterial walls, prevents obesity, controls hypertension

•According to research sulforaphane in cruciferous vegetables is a potential player in preventing heart diseases.
 It does by protecting arteries from disease by boosting a natural defense mechanism in the body.

Some book related to good health and diet

•  great Indian diet
Link :  https://amzn.to/2OdjWzI

•Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure

Link : https://amzn.to/2pLzvFr

•The 30-Day Heart Tune-Up: A Breakthrough Medical Plan to Prevent and Reverse Heart Disease

Link : https://amzn.to/2XFb21a