Cardiovascular diseases are one of the causes of death in Western Europe and the United States.
To reduce the risk of diseases of the cardiovascular system, nutritionists recommend limiting intake of sugar, salt and foods rich in saturated fats. The easiest way to maintain a healthy heart - to include the following foods in the diet:
1. Salmon
Salmon is an excellent source of omega-3 family, which have unsaturated fatty acids protective effect on the heart by reducing inflammation in the body and blood clots in the blood vessels. These acids have the ability to reduce the "bad" cholesterol. For the prevention of cardiovascular diseases, nutritionists recommend eating the meat of salmon or other oily sea fish, such as tuna, sardines, herring, at least twice a week.
2. Olive oil
As fatty fish, olive oil is rich in unsaturated fatty acids. It reduces the risk of coronary heart disease by reducing levels of "bad" cholesterol.
3. crops
Grain products contain water soluble fiber (beta-glucans), which, like olive oil helps reduce the level of "bad" cholesterol. The fibers also contribute to the work of the gastrointestinal tract. Enjoy the taste of porridge with the addition of cane sugar and fresh berries and nuts, which are served at breakfast. An alternative solution would be whole grain cereal with skim or soy milk.
4. apples
Apples contain the active compound - quercetin, which has anti-inflammatory and anticoagulant action. Fruits also contain vitamins and dietary fiber. In addition, they come in many different varieties, so you can always have them on hand as a healthy snack.
5. Almond
Almonds and other nuts are rich in unsaturated fatty acids and vitamin E, as well as other substances, normalizing blood cholesterol. Almonds are a very good source of protein and fiber. It can be used as a snack or as a topping various salads.
6. Red wine
Red wine contains resveratrol - active substance which has a positive effect on vascular health. Moderate consumption of this drink is beneficial supports heart function.
7. Whole wheat bread
Bread from wheat flour retains vitamins, iron and fiber - a substance indirectly improve heart health.
8. Vegetables
Dark green leafy vegetables contain vitamin E and folate, which help to maintain a low level of homocysteine. This type of vegetable is also associated with the maintenance of mental health in later life.
9. tomatoes
Tomatoes are vitamin bomb and, in addition, they contain lycopene, which has properties that reduce the risk of coronary heart disease. Processed tomatoes contain more of the active compound compared with fresh fruit.
10. soybean
Soybean - proteins it prevents heart attacks and are excellent replacement proteins derived from red meat, which contains large amounts of saturated fatty acids.
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