Wild salmon (and other omega-3-rich fish) Fatty cold water fish such as wild salmon, herring, mackerel, anchovies and sardines are all rich in omega-3 fatty acids, which can help lower cholesterol , lowering blood pressure, play a positive role in mood, memory loss and other brain functions, and reduce inflammation.
Broccoli (and other cruciferous vegetables), cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, cauliflower, cabbage Bor s help Swinney in lowering blood pressure and cholesterol levels, promote normal s vision s , improve gastrointestinal function, and reduce the symptoms of any age loss s memory. A sulfur compound called suforaphane , which was found with broccoli, cabbage and other cruciferous vegetables may increase the activity of cancer-fighting enzymes in the body.
Sweet potatoes (and other bright orange vegetables) An excellent source of carotenoids (including beta-carotene) and vitamin C, calcium, potassium and iron can s help s to lower high blood pressure, the waterfall which is related to the age and the MD as well and enhances resistance to colds and infections.
Blueberries Ranks one of the healthiest fruits for their antioxidant action, blueberries is full a pectin (a type of soluble fiber), it has been shown to improve omega if cholesterol levels and protection from stroke, and also can help preventing short q loss q memory associated with aging.
Beans , can help s lower LDL cholesterol and improve s digestion. The fiber in beans also helps to reduce blood glucose levels, making them a good choice for people with diabetes.
Whole grains Recent studies have shown that high consumption of fiber whole grain (wheat, wild rice, barley, quinoa, oats, millet, barley and rye) may substantially reduce the risk of diabetes by stabilizing the blood sugar and insulin production. E. lso , i a help in the prevention of atherosclerosis, reducing the absorption of cholesterol.
Nuts and seeds Walnuts, almonds, pistachios, pine nuts, pumpkin seeds, and flaxseed are all excellent sources of protein, monounsaturated s and polyunsaturated s l ipon , vitamins, minerals and fiber. It will help lower total cholesterol and bad LDL cholesterol without affecting the levels of good HDL cholesterol.
Extra virgin olive oil is rich in mono-unsaturated fat, which contains a powerful mixture of antioxidants (polyphenols in particular) that can help to reduce cholesterol LDL, when replacing the saturated fats in the diet. Research has shown that the reduction of cholesterol is even more if you use extra-virgin olive oil, which is less processed the and therefore contains more polyphenols.
Reduced fat and fat-free milk products there is increasing evidence that in dairy products (milk, yogurt and cheese), perhaps the calcium not only strengthens bones, but also protects the heart, reduces high blood pressure and combat breast cancer .
Dark chocolate Several studies have shown that eating dark chocolate with a meter (about 50g per week) can reduce blood pressure (possibly due to the beneficial effects of polyphenols on blood flow) and reduce CRP levels, a substance indicative or inflammation in the body. Choose dark chocolate that contains at least 70% cocoa powder and the minimum amount of sugar.
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