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6/ KALE - daily high intake of fruits and vegetables protect us from heart disease but green leafy vegetable like kale (spinach, or other leaves) seem to offer the most protection from heart attacks and stroke. One study reveals that eating just 1 serving of green leafy vegetable everyday reduce the risk of heart disease by 25%.
7/ OATS - is an excellent source of soluble fibre which helps lower total and LDL (bad cholesterol). According to research, consuming 3g of soluble oat fibre each day ( 1 1/2 cups of cooked oatmeal) can lower total cholesterol levels by up to 23%. Oats also help stabilize blood glucose levels, which may benefit people with diabetes.
Enjoy oats everyday by adding it to your cookie of muffin recipe, stir it in with low-fat yoghurt.
8/ FLAXSEED - small in size but deliver huge benefits for the heart. Flaxseed contains linolenic acid (an essential omega 3 fatty acid), lignans (a type of antioxidant) and dietary fiber - heart healthy compounds that together help protect against heart attacks and strokes by lowering blood lipids, maintaining healthy blood vessels and decreasing inflammation. Flaxseed has a very hard shell and is best taken when grounded to enhance its digestibility and increase its nutritional value.
9/ PISTACHIOS - yummy and healthy, pistachios are packed with heart healthy antioxidants, amino acids and unsaturated fat. They also contain more potassium, a mineral essential for proper heart function, than any other nut. While pistachios contain the least amount of calories per gram than any other nut, it still has to be enjoyed in moderation. Replace unhealthy snacks in your diet with pistachios - but remember a handful is enough.
10/ TEA - I call this the miracle drink because of it's many benefits for total health. Tea is calorie free, packed with disease-fighting anti-oxidants. Studies say that both green and black teas are effective at warding off heart disease. Half a cup of green tea everyday reduce the risk of high blood pressure by nearly half. For maximum health benefits, steer clear of tea with added sugar, such as bottled iced tea.
To your health and mine... Cheers!
SOURCE: Aquarius News
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