Heart healthy Food

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Researcher says 70% of  heart disease cases are
preventable with the right 
food choices, many
foods can help your heart & prevent heart
disease. we are describe some food which are really help for your healthy heart.

1. Fatty Fish

Fatty fish like Salmon, Mackerel, Sardines, Hilsa, etc are the heart healthy food, because they are

full of Omega 3 fatty acid. Consuming two or three days per week, it is reduced 30% lower risk of
developing coronary heart disease over long time.

 2.     Apple

    The benefit of eating apple is that it is rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide the strong antioxidant flavonoid. Quercetin, epicatechin, epiqallocatechin,kaempferol and other polysyllabic wonders play a great role by preventing “bad” LDL cholesterol from Oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. It does also provide vitamin c, another antioxidant.

3. Nuts

Nuts are lots of good fats, when you use this monounsaturated fats in place of saturated fats. You cut your “bad” LDL cholesterol and raise your “good” HDL cholesterol. Nuts are also good source of omega -3 fats.

4.      Avocado

These fruits have a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they're rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They're also high in antioxidants and in potassium, say Graf. They can be eaten on their own or blended into guacamole, perhaps with some heart-promoting tomatoes.

5.      Tomato

Tomatoes are high in heart-healthy potassium. Plus, they're a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk. And because they're low in calories and low in sugar,

      6.      Banana

 Banana is a full source of potassium. The potassium in bananas helps maintain normal heart function and the balance of sodium and water in the body. Potassium helps the kidneys excrete excess sodium, thereby contributing to healthy blood pressure. This mineral is especially important for people taking diuretics for heart disease.

      7.      Pomegranates

   Studies have shown that the pomegranates may help to reduce the buildup of plaque in arteries and lower blood pressure. It’s containing numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. Daily dose of pomegranate juice over three months showed improvements in blood flow to  the heart.

8.      Green Tea

The researchers believe antioxidants called catechins in green tea are the key. Catechins hamper the body’s inflammatory response to the bacteria that cause gum disease. People with gum disease are twice as likely to suffer from heart problems.

9.      Wine

Drinking in moderation may protect the heart by raising “good” HDL cholesterol, decreasing inflammation and “thinning the blood” (preventing clots that can cause heart attack and stroke). Moderate drinking also increases estrogen, which protects the heart—a benefit particularly helpful to postmenopausal women whose reduced estrogen levels increase their risk of heart disease. Remember, 1 drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

10.  Raisins

Antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease. As a result, choosing certain foods, such as raisins, may help you protect both your gums and your heart.

11.  Whole Grains

Whole grains contain antioxidants, phytoestrogens and phytosterols that are protective against coronary disease. The fiber in whole grains also has its benefits: various studies link a high-fiber diet with a lower risk of heart disease.

12.  Beans

      Beans contain a variety of heart-protective chemicals, including flavonoids, which inhibit the adhesion of platelets in the blood, which can help lower risk for heart attack and strokes.

13.  Dark Chocolate

   Chocolate made up of at least 60-70% cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation.

      

    
14. Berries

Contain of berries known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors. Eating just under a cup of mixed berries daily for eight weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure, two positives when it comes to heart health. Black currants, lingonberries and chokeberries. The diverse range of polyphenols—a broad class of health-promoting plant compounds that includes anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits. Polyphenols may increase levels of nitric oxide, a molecule that produces a number of heart-healthy effects. One is helping to relax blood vessels, which subsequently results in lowered blood pressure.

15.  Spinach, Broccoli, and Kale 

When it comes to your health, you really can't go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. "Green vegetables are super health-promoting foods.

Many other foods like Popcorn, Olive oil, Oatmeal, Red Grapes, Chickpeas, Legumes, Potato, Soy, Citrus, Fruits and Oatmeal are also strongly recommended for heart healthy foods.

Food for Healthy Liver

Liver is the most important part in our body. It’s worked like a filtering system, when we eat something then our liver digest it, and remove harmful materials from the bloodstream. It converted food nitration into essential blood component. It is storing vitamin and minerals, it also producing protein and enzymes to maintain hormone balance in our bodies, and also worked a fat- burning organ. Our livers helps our immune system fight infection, it removes bacteria from the blood and make bile, which is essential for digesting our meals.

The list in this article is mainly on foods that can help cleans and healthy your liver.

I encourage you to take this food into your died.

Garlic:

A small amount of garlic helps your liver to activate enzymes to help your body flush out toxin. It also holds high amount of allicin and selenium that can help to cleansing your liver.

Beets and Carrots:

Both are highly in plant- flavonoids and beta – carotene, which can improve the overall functions of your liver.

Leafy Green Vegetables:

It is one of the best allies in cleansing the liver. It is high in chlorophyll, it‘s ability to neutralize metal, chemicals, and pesticides that may be in our food, and acts as a powerful mechanism for our liver.

Leafy green vegetables, like Spinach, lettuce, mustard greens, arugula etc you can be eaten raw, cooked or juiced,

Avocados:

Avocados help your body to produces glutathione one type of antioxidant, which is necessary for cleanse harmful toxin from our liver.

Apples:

Apple is a high in pectin, it is necessary for the body to cleanse and release toxin from the digestive tract.

Walnuts:

Walnuts are also high in glutathione and omega-3 fatty acid, which support normal liver cleansing, and it also rich in amino acid arginine, walnuts support the liver in detoxifying ammonia.

Green Tea:

Green tea is a liver loving beverage it is full in catechin which is a plant antioxidants, it is improve our liver functions.

                                   

 Lemons & Limes:

Lemons are a citrus fruits, it is rich in vitamin C, lemon also helps our body cleanse out toxic materials and help digestion process.

Cabbage:

Cabbage stimulates liver detoxifying enzymes that helps flush out toxins.

Turmeric:

Turmeric used as a spice, it is help our body digest fats and stimulate the production of bile. It can also help liver detoxification by assisting enzymes that actively flush out dietary toxin.

Cruciferous Vegetables:

Cruciferous Vegetables like Broccoli, Brussels, and cauliflower are the good source of glucosinolate (organic compounds) that help enzyme production in our liver for digestion.

Grape fruit:                      

This food is high in vitamin C and antioxidant, Eating or drinking grapefruit juice can help your liver flush out carcinogens and toxin.

There are many foods that can help cleanse the liver naturally by stimulating its natural ability to expel toxic waste from the body.

Food for healthy skin

Your skin is the most important organ in your body. Healthy skin needs healthy diet which can significantly affect your health and aging of your skin.

This article looks at some best food for keeping your skin healthy. Healthy skin needs some essential nutrition.

Healthy Fats, Vitamin C & E

Avocados are good source of healthy fats, and contain vitamin E & C, which are Important for healthy skin. They also contain some compounds that protect from sun damage.

Its high in healthy fats benefited many function in your body, including skin. Avocados are also a good source of vitamin E, which is an antioxidant that helps to protect the skin from oxidative damage.

Avocados also the good source of vitamin C, which is essential for healthy skin, healthy skin need to create collagen, which is the main structural protein for keep your skin strong & healthy.

Deficiency in vitamin C is causes dry, rough & scaly skin.

Vitamin C rich fruits like, strawberries, kiwis, pineapple, watermelon guava, papaya etc.

Vegetables rich in vitamin C are broccoli, cabbage, cauliflower, tomatoes, Brussels, celery etc, and also dark green leafy vegetables.

Vitamin E rich foods like berries, avocado, pomegranates, mango, kiwi, pumpkin, potato, broccoli, sunflower seeds etc.

Omega -3 Fatty Acid

Omega -3 is important for healthy skin, it’s maintained to keep skin thick, and moisturized the skin. Deficiency of omega-3 causes dry skin. And it also protects the harmful UV rays.

The source of omega-3 rich food like fatty fish (salmon, mackerel, herring, tuna,) mostly sea fish,

Walnuts is one of the most essential food for healthy skin, it’s a good source of omega-3 fatty acid, omega-6, vitamin C, vitamin E, zinc & protein.

Zinc is also a important role in healthy skin.

                                                                                                                                           

Beta – carotene  

Carotenoids like beta – carotene help to keep your skin healthy by acting as a natural sun block. After eating it can be converted vitamin A in to the body.     It is help to prevent sunburn, cell death and wrinkled skin.

Beta –carotene rich food like orange, sweet potatoes, red or yellow Bell Peppers, carrot, pumpkin etc.

Note: For healthy skin, eating green vegetables, fruits & nuts and also take plenty of water every day. 

Food for Healthy Hair

Food for Healthy Hair

         

Beautiful hair is the result of healthy diet. Nutritional deficiencies can make problem like dandruff, dryness, hair loss etc.

Proper food habit, reducing stress & exercising is beneficial for your healthy hair.

Carbohydrates

 Healthy hair needs healthy food like green vegetables, fruits, whole grain, Brown rice, etc. it’s fulfill carbohydrates in your body. Carbohydrates are the main source of energy to help the growth of body tissue. It is also supply vitamin B complex,

Protein

Dairy Product, like milk pannier, cheese, oil seeds, nuts etc is supply protein. It is the most essential for building block of your hair. Fish like Tilapia, Tuna, halibut; Sockeye Salmon, etc are high in protein. Egg, Chicken Brest, Turkey Breast, Red met etc is the full source of protein.

Vitamin A, E & K

Vitamin A is essential for hair growth and healthy scalp. vegetables & Fruit is the good source of vitamin A like cabbage, Broccoli, Lettuce left, Carrot, mango Water melon etc.

Vitamin E increases oxygen in our body, it help to good blood circulation. Foods like rice bran, nuts, deep green vegetables, whole grains & avocados, spinach, sunflower seeds, sweet potato, olive oil etc.

Vitamin K is also help to maintain healthy hair, Green Leafy vegetables (Kale), spring onion, Brussels sprouts, Dairy Product, Prunes, Cucumbers etc are the main source of vitamin K.

Essential fatty acids

A proper died healthy hair needs essential fatty acids which improve hair texture. Dark green vegetables (Broccoli, Spinach etc.).  Fresh nuts, Whole grains, pumpkin seeds vegetable oil, eggs, fish like salmon, Mackerel etc

Vitamin C

Vitamin C is an important antioxidant that promotes cell and tissue repair and enhances the immune system. Berries, Lime, Lemon, tomato cucumbers, red peppers, cauliflower etc are good source of vitamin C.

Healthy hair also needs minerals like Potassium, zinc, iron, magnesium

Potassium

Banana, Potatoes, black beans, sweet potatoes, beets, water melon, Swiss chard etc. are the good source of potassium.

Magnesium

Magnesium is a vital mineral for hair growth, Spinach, chard, Pumpkin seeds, dark chocolate, and banana are the good source of magnesium.

Iron

Iron helps to carry oxygen to your hair. Dark green vegetables, whole grains, raisins etc are good source of iron.
Zinc
zinc build hair protein ,it plays a vital role to maintain good hair.zinc stimulates hair growth by improving immunity. pumpkin seeds, mushrooms, whole grains, sunflower seeds,  & spinach are good source of zinc.