Top 10 Common Fruits That Boost Heart Health

Top 10 Common Fruits That Boost Heart Health

1. Almonds: Almonds are one of the most nutrient dense nuts of all. They are loaded with the goodness of heart healthy monounsaturated fatty acids, and fiber. Eating almonds on a regular basis is said to have a powerful effect on lowering of blood cholesterol.

2. Avocados: Avocados are rich in monounsaturated fatty acids, which is a type of healthy "good fats". Adding an avocado in your daily diet can effectively reduce cholesterol according to many scientific studies.

3. Citrus Fruits: Citrus fruits like oranges, lime, tangerine and grapefruits are excellent to reduce ischemic load on the heart, thereby preventing from blockages and plaque build-up.

4. Lentils: Pulses, legumes, and beans are high in protein, and a high protein diet has been linked with at least a twenty percent reduction in the occurrence of heart diseases, if consumed regularly.

5. Oats: oats has anti-inflammatory and anti-oxidant phytonutrients which prevents atherosclerotic build-up and maintains arterial function. Oats also lowers blood cholesterol levels so that less cholesterol struck in arteries which leads to an easy flow of blood and reduces the risk of heart disease

6. Pomegranate: Regular consumption of pomegranate is well known to prevent damage to the arterial walls. It improves the blood flow to the heart, and helps in lowering of blood pressure. Pomegranate can effectively prevent or reverse atherosclerosis.

7. Spinach: Vitamin C, beta-carotene, and other nutrients in spinach work together in order to prevent oxidized cholesterol building in blood vessels walls. Spinach also has Folate, Vitamin B6, and betaine which lower the serum levels of amino acid homocysteine. Homocysteine is associated with heart diseases, stroke, and age-related cognitive decline.

8. Strawberry: Strawberry lowers the levels of total and LDL level of cholesterol which is also called "bad" cholesterol. They are rich in antioxidants like anthocyanin which prevents oxidative stress and inflammation that contributes to the development of heart disease.

9. Tomatoes: Lycopene, an antioxidant that prevents the oxidation of LDL cholesterol and reduces the amount of cholesterol in the blood. Tomatoes have potassium that helps in lowering blood pressure by taking some of the sodium out of the body, and by relaxing the walls of the blood vessels.

10. Walnuts: Walnuts reduces total cholesterol, LDL cholesterol, and triglycerides. Walnuts lower risk of heart diseases in people suffering from type 2 diabetes. Walnuts are also rich in omega 3 fatty acids which improve cognitive function and prevent obesity, diabetes, high blood pressure, and coronary artery disease.

Click Here or on the Image below to get FREE QUICK ACCESS on How To Reduce Weight Fast, Melt Excess Body Fat and Turbo-Burn Belly Fat.

Weight Loss To Feel Younger Guru

Weight Loss To Feel Younger Guru

Weight Loss To Feel Younger Guru

Click The Link Below For Instant Access

Weight Loss To Feel Younger Guru

Weight Loss To Feel Younger

Weight Loss To Feel Younger 

Healthy Snacking And Quick Weight Loss
A Simple Guide To Healthy Snacking For Fast and Permanent Weight Loss

Healthy snacking seems to help meet your daily energy needs and even helps incorporate more nutrients into their diet. The ideal snack should contain three key nutrients: fiber, protein and healthy fat. Snacking is not bad as long as they contain these key ingredients: fiber, protein and healthy fats. Proteins in your snacks keep you full for longer period of time.

If you think eating in between the meals is bad for your health, well; you might be wrong. Snacking is not bad after all but it depends on what snacks you are eating and in what portion. Snacks like burger, pizza, a packet of chips, fizz drinks, cakes, pastries, plenty of nuts, ice cream or a candy can be unhealthy and harmful for your overall health. Healthy snacking seems to help meet your daily energy needs and even helps incorporate more nutrients into their diet.

The ideal snack should contain three key nutrients: fiber, protein and healthy fat. If your snacks contain these three essential nutrients it will help keep you full for longer, stabilize your blood sugar levels, help curb your hunger pangs and keep you energetic all day long. Moreover, healthy snacking can be beneficial for your overall health, curb your cravings, help you manage your weight, regulate your mood and give you the energy to keep you going throughout the day.

Snacks that have high amount of fiber are fresh fruits and vegetables. Make a salad with some fresh vegetables and top it with olive oil. You can even make a homemade fruit smoothie and some healthy nuts and seeds and Greek yogurt to it. Even beans and legumes have significant amount of fiber and can be added to your soups, wraps and salads.

Many people think that fats are bad for your heath and they completely eliminate fats from their diet. Whereas refined carbohydrates, added sugar and processed food is bad for your health which makes you sick and fat. Some of the healthy fats you can include in your snacks are avocados, cheese slices, full-fat yogurt, fatty fish like salmon, tuna and trout, healthy nuts like almonds, walnuts and cashews(but be mindful of the portion as they are high in calories as well), chia seeds, olive oil and flax seeds.

It is important that you add proteins to your snacks as they keep you full and satisfied for longer. Protein-rich snacks can be Greek yogurt but make sure you do not add sugar to it. Another snack packed with proteins is chicken. You can make a chicken sandwich, chicken soup or stew. Whole eggs are high in protein and the best part is you can never get bored of eggs because of their versatility. Other snacks which have high amounts of protein are a bowl full of oatmeal with your choice of fruits, cottage cheese or a protein bar made at home. Proteins are essential for the body, but what is more important is to be mindful of all the nutrients present on your plate. Don't overload on the wrong kinds of calories, in the process of loading up on protein.

On the same note you may find this useful. Here are some protein-rich foods that may be unhealthy and fattening:
1. Processed Cheese.
Cheese contains good amounts of protein, but it is important to be discerning about the type of cheese you go for. Processed cheese is a definite no-go if you're looking to keep your weight under check.

2.Packaged Yogurt.
Store-bought yogurts often boast of high-protein levels, but don't go eating it every day as it may contain preservatives and added sugars. They also have added artificial flavors and, hence, are unhealthy for you. Opt for homemade curd or yogurt instead.

3. Protein Shakes.
Protein shakes are also used as recovery drinks after an intense workout, but they may contain high amounts of sugar as well. Make sure to check the label on your favored brand of protein shake, before downing it post-workout.

4. Protein Bars.
A lot of so-called energy and protein bars have added sugars, trans-fats and preservatives. They may seem like convenient snacking options after working out, but they may actually destroy your efforts in the gym.

5. Peanuts.
A 100-gm of peanuts contains as much as 26 gm of protein (as per the USDA data), but peanuts are also incredibly high in fats and calories. So, you may have a handful if you feel like, but don't make a habit out of munching on these legumes, as it may lead to weight gain. Peanuts are rich in protein but are also high in calories and fats.

 Tags:
weight loss to feel younger
how to lose weight to feel younger
how to lose belly fat to feel younger
fastest way to lose weight
how to get rid of belly fat fast
belly fat burning foods
how to lose belly fat fast
high protein diet to reduce belly fat
walking for weight loss
1200 calorie diet