Heart is the most important muscle in our body. If it is weak - we are weak. There are several ways to provide healthy functioning of heart. First, regularly to do physical exercises. If heart is a muscle, then it has to be developed. Secondly, to avoid toxins which damage a cardiovascular system - not to smoke, avoid consumption of harmful fats and sugar. Products which you can add to the diet are given below to increase consumption of the vitamins, minerals, nutrients and antioxidants necessary for maintenance of health of the heart.
Instruction
1. The salmon contains vitamin D and an omega-3 fatty acids. Vitamin D helps digestion of calcium, supports the immune system and is necessary for normal work of a brain. Researches showed, the deficiency of vitamin D is connected with problems of heart and premature death. An omega-3 fatty acids normalize the level of lipids in blood. Besides, the salmon is an excellent source of protein. And also it contains astaxanthin - the first among antioxidants which protects heart from many diseases.
2. Broccoli and other vegetables of family of a cruciferae family reduce development of cardiovascular diseases. The recent research showed that a cruciferae family reduces risk of warm death more, than other fruit and vegetables. The indole-3-carbinol (I3C) which is positively influencing work of heart and protecting it from heart failure was found in broccoli.
3. The asparagus is rich with folic acid, vitamins A, With and To and also the minerals, such as magnesium and potassium necessary for normal work of a muscular system. And also it contains an omega-3 fatty acids and protein. Researches also found out that phenolic acids in an asparagus considerably increase efficiency of a detoxication of an organism and protect a cardiovascular system.
4. One glass of chick-pea is full of vitamins (And, B1, B2, PP, E), minerals (zinc, iron, magnesium, selenium and potassium), amino acids and an omega-3 of fatty acids. Researches of influence of chick-pea on the level of lipids in blood showed that at its regular use, the level of cholesterol decreases.
5. Spinach in France is called the king of vegetables. It contains vitamins A, With and To and also calcium and magnesium. One portion of spinach contains about 20% of the recommended day dose of magnesium. It is important as the organism needs magnesium for normal work of a muscular system, control of level of sugar in blood, regulation of blood pressure and for glutathione synthesis - powerful antioxidant.
6. Almonds are capable to provide an organism with a complex of vitamins of group B, vitamin E and calcium, iron, magnesium, zinc and potassium - that is all necessary for normal muscle work, the immune system and hormonal balance in an organism. Consumption of almonds is also normalized by cholesterol level in blood and provides at the same time an organism with necessary fatty acids for improvement of the general condition of a cardiovascular system.
7. Olives and olive oil have antioxidant properties and also contain an omega-3 fatty acids and phenolic connections which strengthen capillaries and reduce risk of development of cardiovascular diseases.
8. Walnuts contain potassium which ensures rhythmical functioning of heart and prevents appearance of arrhythmia. Researches showed that walnuts protect cages from harmful effects of free radicals. Polyunsaturated fats in walnuts are necessary for healthy work of heart and a cardiovascular system.
9. Fruits of avocado are full various nutritive and phytochemicals. Also they contain nonsaturated fatty acids which reduce cholesterol level. Researches proved that avocado positively influences a cardiovascular system and protects it from atherosclerosis.