For a healthy and strong heart - purify your arteries through these natural foods

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.

25 basic fitness facts that you should be aware to be able to achieve progress in the gym

1. Losing weight is not so much physical as mental challenge - it's all in your head and the biggest change has to start right there.

2. Dehydration of the muscles with only 3% can cause a 10 percent loss of their physical strength.

3. Proteins have the highest thermic effect of food (TEF)

4. Just because you're weak, does not automatically mean you have a low body fat percentage

5. Squats are an exercise that should be compulsory in any exercise program

 6. Body burns at times more calories over 23 hours, during which do not training than in one hour, during which it is subjected to intense physical activity.

7. 1 gram of carbohydrates contains 4 calories. 1 gram fat contains 9 calories. 1 gram of protein contains 4 calories. 1 gram of alcohol contains 7 calories.

8. To remove 0,5 kg of body weight you have to burn 3500 calories

9. An average person can store up to 500 grams of glycogen in its body

10. Muscle glycogen is composed of about 3 parts water and 1 part glucose.

 11. Can not cause fat loss in only one part of the body such as the abdomen. The truth is that belly will start decrease, even when the total percentage of fat in the body decline.

12. Muscle weighs as much as fat, but unlike them, they are denser and therefore muscular body always looks visually weaker though weight loss is the same as the limp.
  
13. Formulas for calculating body fat and ideal weight based on the ratio between height and weight can not be accurate because they do not take into account the individual physiological characteristics of each individual.

14. The more intense it is a workout, the greater effect it has on the burning calorie of the end of the physical activity.

15. By itself not eating late at night leads to weight gain - overeating, however in the TV during your favorite show or series night surely will make the scales jump up.

16. That in its content a product is listed as "whole grain" does not make it healthy.

17. There is a direct correlation between high fitness level of the people close to you, and your own physical form.

18. Much more difficult to gain 5 kg pure muscle mass than to download 5 kg body fat

19. In people over age 18, mast cells can be created but not lost - only shrunken.

20. 90% of the healthiest foods in the big chain stores are located in the perimeter around the shelves of fruit and vegetables

 

21. There are 3 types of skeletal muscle fibers - slow oxidative fibers, fast oxidative fibers, white muscle fibers.

22. The increase in physical strength is achieved by the hypertrophy of the muscles.

23. The more muscle a person has, the more calories can burn his body when at rest.

24. Healthy levels of testosterone in the body are equally important for both men and women.

25. 80% of people who start training fitness regime quit after the first or second week