Avocado
During the study of Mexico in 1996 was found that people who eat avocado every day for one week, the signed 17 per cent drop in the levels of their total cholesterol. Simultaneously, in the blood of lovers avocado was noticed a rise in the quantities of good HDL cholesterol.
Whole Grains
Soluble fiber, found in whole-grain content of bread, brown rice and oatmeal are associated with cholesterol and help his removal out of the body. That is why this kind of food is considered one of the best friends of a healthy heart.
Sterols
Sterols are compounds that are figuratively "compete" with cholesterol for absorption of nutrients are trapped in the gastrointestinal tract. Sterols have the ability to reduce high levels of bad LDL cholesterol, and most often they can be acquired through consumption of quality fresh milk, margarine and orange juice or juices.
Pomegranate
Pomegranate is rich in phytochemicals that act as antioxidants, protecting the lining of the artery damage. Study in 2005, published in the journal Proceedings of the National Academy of Sciences, found that regular consumption of pomegranate stimulates the natural production of more nitric oxide, which in turn facilitates blood flow and keep arteries open to nutrients passing through them.
Broccoli
Broccoli is an excellent source of valuable vitamin K, which interferes with calcium damaging arteries. Because of its vast fiber, broccoli also contribute to the efficient and lowering high blood pressure and cholesterol.
Turmeric
Spice turmeric and its active substances - curcumin have potent anti-inflammatory properties help reduce internal inflammation, which are among the main culprits for the development of atherosclerosis (hardening of the arteries). Moreover, curcumin and helps to reduce the fat depositions in the arteries up to 26%.
Watermelon
Regular eating of watermelon has a positive effect not only on yourself slim the figure, but also the successful regulation of blood pressure. This delicious summer fruit contains within itself robust amounts of the amino acid citrulline, which stimulates the production of nitric oxide and helps in dilation of arterial blood vessels.
If there is not enough time for intense workouts, try to burn calories performing their daily duties. So see you've gotten rid of a few extra pounds without even knowing.
Use the stairs. Whether working in the building in which you live or anywhere on the go, do not miss the opportunity to "practice on" them. There are ways to diversify up and down stairs. You can take 2-3 at once to jump from step to step with your feet together or to move diagonally.
Set your alarm 10 minutes earlier standing. Awakening with a short series of exercises accelerates blood circulation, warm the muscles and energizes the entire day. Make at least 3 different exercises with 15-20 repetitions with no rest in between. Only then deal with breakfast. A similar start to the day is much better than a hot dinner already accumulated calories during the day.
Choose the longest possible route. Wherever you go, never abbreviate distance. I just suggest that there is no shortcut. If you can not or do not want to give up travel by car, park at the end of the car park or as far away from where you are going.
Sleep naked at night. When the body is cold, burning more calories to keep warm. If you treat more responsible for burning calories, keep the air conditioner turned on to "create more trouble." Even if you do not feel comfortable in the cold effect is proven and worth subjecting at least "temporary cooling."
How are you conducting your cardio? In this case, the most useful to you well dressed. Strange but true! Sleeping naked and doing cardio exercises more clothes have the same positive effect in terms of burning calories. A sweating during vigorous physical activity also requires more effort for the body to regain normal temperature. A way to burn calories.
Do you like to watch TV shows? At first glance, it looks and sounds lazy, but not necessarily so. Do not forget that these programs have several ad units that can easily use a few squats, jump or 2-3 stretching exercises. The result is a funny paradox "burning calories watching TV."
Buy a pedometer. This is a device that is placed around the waist or wrist clocks driven away. So you can keep track of how many steps you do per day in normal times and during physical activity. Knowing how many steps traveled, you can focus on increasing them. Turn it into the game and try to improve each day's record.
Quicken up your pace. I mean, if you normally traveled a distance of 15 minutes, shorten them to 10. You can also rotate slowly 5 minutes walking 1 minute faster. This speeds up the heart rate and leads to increased calorie burning.
Chew the gum. It may seem crazy, but every prechewing, 1 calorie forests. Not much, but it counts.
Well, as you can see, there are many creative ways to exit from the routine of everyday life. They will help you maintain good form. Have fun !
- Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats.
- Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants.
The following substances have proven antioxidant for the body:
- Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots.
- Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes.
- Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil.
- Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic.
- Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%.
There is a theory according to which must be eating called by "Principle of traffic lights."
- Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation.
- Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals.
- Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells.
- The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g.
- Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight.
- Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium.
- Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products.
- The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables.
- Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg.
- Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K.
- Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.
Well-prepared diet can help lower levels of bad (LDL) cholesterol, raise levels of good (HDL) cholesterol, and generally to protect the heart.
Food consumption is recommended that:
whole grains
raw vegetables (especially leafy green)
fruits
soy
beans
peas
fish: salmon, mackerel, sardines
honey
onion
garlic
sunflower seeds, flax, pumpkin
algae
wheat germ
Food consumption of which should be limited:
tobacco
red meat
eggs
dairy
dark meat of chicken or turkey (high in fat)
hydrogenated fats
fried foods
coffee
salt
alcohol
sugar
refined cereals
Take in fewer calories. Large meals predispose to obesity - the biggest enemy of heart.
Eat foods rich in fiber. In a 1996 study says that men who take through food daily 28 g fiber, significantly reduce the risk of cardiovascular attack.
Reduce coffee. Caffeine contained in it is directly related to the level of cholesterol in the blood, particularly in people consuming more than three cups of coffee a day.
Eat fruits and vegetables, whole grains, fish, dairy products (low-fat), lean meats, nuts and seeds. Including these products in your diet, you will take less fat and cholesterol.
This type of diet will lower cholesterol and fats in the blood by about 20%. The
risk of heart disease decreases by 2% for each 1% reduction in
cholesterol, if you apply a diet low in fat, high in fiber and contains a
variety of complex carbohydrate foods. Or in general, you can reduce your risk of heart disease by 40 percent.
Here
are the foods that are especially important for heart health: brewer's
yeast, garlic, ginger, green tea, oatmeal, onions, plums - dried soy and
wine.
Home of the yellow fruit is southeast Asia. From there it was brought in tropical parts of Africa, and later in America. Besides delicious banana hiding of properties beneficial to health and well being.
1. Energy
Southern fruit is rich in simple carbohydrates that are broken down very quickly by our body. Thus our body is procuring high energy charge. This makes bananas suitable food for athletes and people suffering from fatigue and loss of strength.
2. In a good mood
Contained vitamin B6 in bananas stimulates the action of serotonin - "Hormone of happiness". It has beneficial effects on the central nervous system: improves mood and helps fight stress. Note that the initial amount in the southern fruit growing in the ripening process, but if the bananas brown spots appear, vitamin begins to degrade.
3. For the brain, heart and blood pressure
Thanks potassium, which contain bananas may significantly reduce the risk of stroke. To do so, taking a banana a day. Potassium also prevents cardiovascular problems and lowers blood pressure - you regularly eat three bananas a day. A helper is potassium magnesium that strengthens the heart and muscles. The level of both is not affected by the stage of ripeness of the bananas.
4. For slim figure
Furthermore, they contain almost zero fat grams, bananas are rich and specialty. complex carbohydrates. The body needs more time to their degradation and thus maintain a feeling of fullness in you long.If starvation diet, you can even eat six bananas a day. But it is important to drink at least three liters and mineral water or unsweetened tea per day. Otherwise bananas may lead to constipation. Keep in mind that the more mature banana is, the more complex carbohydrates are converted into simple, overripe bananas put on weight, not shoot them down.
5. For stomach problems
Taking three bananas a day in combination with three large glasses of mineral water or unsweetened tea to each of them regulate your digestion. In addition, some of the substances found in bananas, helps the formation of a protective layer type who "dress" the wall of your stomach and neutralize excess acids.
6. Against gallstones
Southern fruit pectin associated with excess bile acids in the body and dispose of it as it reduces the risk of developing gallstones. As a result, our body must re-formed bile, which requires cholesterol. And our body it comes from your blood and reduce the level there.
7. For premenstrual syndrome
Many women suffer from back pain in the the groin, nervousness and irritability before menstruation. Complaints are compounded by stress and lack of vitamin B6. In the case of banana helps with stiff muscles in the back and stomach area, and against the stretched nerves, and against the feeling of heaviness in the chest. Our advice: 4-5 days before the beginning of the cycle to start eating a couple of bananas a day.
