Are you aware Cardiovascular diseases are the main cause of death in the world today❓ These chronic diseases have no respect for your age, background nor religion?
✳️ Research has shown that excess level of bad fats and cholesterol are built from our high consumption of refined sugar, processed foods, and heavy fatty foods, which in turn leads to an increased level of "Low Densed Lipoprotein LDL (Bad cholesterol carriers) who are linked to being the cause of an increased risk of high blood pressure, stroke, hypertension, heart attack, heart failure, and other cardiovascular diseases.
Here are 5 foods that will improve your heart health:
1. WHOLE GRAINS + LEGUMES 🌽
They include beans, oats, Soybeans, millets, corn, peas, black/brown rice, sorghum, lentils, etc. Whole grains keep all parts of the grain intact, which provides you with more vitamins, minerals, plant compounds, and fiber than refined grains, while legumes are rich in fiber, minerals, and protein.
In replacing overrefined grains and processed meats in your diet with whole grains and legumes, you lower your risk of heart disease.
2. FIBRE FRUITS 🍎
Most fruits like apples, grapes, berries, and other citrus fruits are rich in a soluble fiber called Pectin which helps lower cholesterol levels.
They also possess antioxidant and anti-inflammatory effects due to their high contents of carotenoids and flavonoids that help prevent heart and other chronic diseases.
3. AVOCADO 🥑
It is a uniquely nutrient-packed fruit, with a high amount of mono-unsaturated fats, fiber, plant sterols, that have a high effect in decreasing cholesterol absorption in the intestine and lower plasma cholesterol.
4. NUTS🥜
These include walnuts, almonds, cashew nuts, etc Nuts are also rich in the plant variety of omega-3 fatty acids, Phytosterols, L-arginine, an amino acid that helps your body make nitric oxide which regulates blood pressure. Also, essential minerals like Calcium, magnesium, and potassium found in nuts aid in reducing your risk of heart diseases.
5. SALMON FISH🐟
Freshwater fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids. Omega-3s boosts heart health by increasing HDL (good) cholesterol, lowering inflammation, and stroke risk.
✴️ In sum, by deliberately including these foods to your diets, will decrease your risk of heart diseases and elevate your health and wellbeing.
#wellness #healthliving #wellnesscues #eatgood #livebetter #feelbetter #healthcoaching #wellnesscues
✳️ Research has shown that excess level of bad fats and cholesterol are built from our high consumption of refined sugar, processed foods, and heavy fatty foods, which in turn leads to an increased level of "Low Densed Lipoprotein LDL (Bad cholesterol carriers) who are linked to being the cause of an increased risk of high blood pressure, stroke, hypertension, heart attack, heart failure, and other cardiovascular diseases.
Here are 5 foods that will improve your heart health:
1. WHOLE GRAINS + LEGUMES 🌽
They include beans, oats, Soybeans, millets, corn, peas, black/brown rice, sorghum, lentils, etc. Whole grains keep all parts of the grain intact, which provides you with more vitamins, minerals, plant compounds, and fiber than refined grains, while legumes are rich in fiber, minerals, and protein.
In replacing overrefined grains and processed meats in your diet with whole grains and legumes, you lower your risk of heart disease.
2. FIBRE FRUITS 🍎
Most fruits like apples, grapes, berries, and other citrus fruits are rich in a soluble fiber called Pectin which helps lower cholesterol levels.
They also possess antioxidant and anti-inflammatory effects due to their high contents of carotenoids and flavonoids that help prevent heart and other chronic diseases.
3. AVOCADO 🥑
It is a uniquely nutrient-packed fruit, with a high amount of mono-unsaturated fats, fiber, plant sterols, that have a high effect in decreasing cholesterol absorption in the intestine and lower plasma cholesterol.
4. NUTS🥜
These include walnuts, almonds, cashew nuts, etc Nuts are also rich in the plant variety of omega-3 fatty acids, Phytosterols, L-arginine, an amino acid that helps your body make nitric oxide which regulates blood pressure. Also, essential minerals like Calcium, magnesium, and potassium found in nuts aid in reducing your risk of heart diseases.
5. SALMON FISH🐟
Freshwater fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids. Omega-3s boosts heart health by increasing HDL (good) cholesterol, lowering inflammation, and stroke risk.
✴️ In sum, by deliberately including these foods to your diets, will decrease your risk of heart diseases and elevate your health and wellbeing.
#wellness #healthliving #wellnesscues #eatgood #livebetter #feelbetter #healthcoaching #wellnesscues
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