- Olive oil has long been considered useful for the heart. It also protects against obesity and diabetes. This is proved by many scientists. Even if as an example to take the inhabitants of the southern regions of Europe, which constantly add to food olive oil. They are much less likely to have heart attacks. And all because in this product contains fatty acids, which help the body fight slyshim cholesterol. In addition, olive oil contains natural antioxidants - fat-soluble vitamins E and A, which protect the heart muscle from free radicals.
- A fish. We all know that fatty fat and meat are contraindicated to those who have problems with a heart. However, oily fish, in contrast to these products, is very useful. For example, salmon and trout. They are the best source of useful fatty acid-6 and omega-3. Most nutritionists are confident that if the diet includes fatty fish, then this will help reduce the risk of heart attack by a third.
- Nuts also contain fatty acids, which are necessary for the work of our heart. Most of the fatty acids are found in walnuts, pine nuts, and almonds. Nemeneee will be useful and peanuts, but not in fried, and pure form. In addition, in nuts contain a lot of protein and fiber, so they are very tiring hunger. But do not forget that nuts are too caloric, so you do not need to eat them in large quantities. Nutritionists are advised to add nuts to the shoe. Then the benefits from them will be greater.
- Oatmeal porridge is a traditional breakfast from the English. This porridge can satisfy hunger for a long time. Also in oatmeal flakes contains a lot of fiber, which helps to remove cholesterol from the body. In addition, oatmeal contains potassium and Iflavonoids, substances that feed the heart muscle.
- Spinach. Most of us do not like this product. And in vain! He perfectly suits kymyas, fish and even omelets. But most importantly - it is useful for the heart. In spinach there is a lot of fiber, potassium, gluten, folate, and also vitamins of group B. If it is every day, then you can reduce the risk of heart disease.
- Berries and fruits, as well as vegetables, are useful for the heart. For example, cherries and sweet cherries are rich in pectins, which help remove excess cholesterol from the body. In addition to pectins, these fruits are rich in coumarin, which prevents the formation of blood clots. Cholesterol will protect the heart from dried apricots. In apples, there are many vitamins B and C, minerals and glucose.
Knowing about the products that are useful for the heart, you can prepare from them a variety of dishes. Recipes for these dishes we will tell you.
Salad with zucchini
In addition to vitamins and fiber in this salad, there is also a lot of protein, which is rich in chickpeas. In this case, there is absolutely no cholesterol, which is harmful to the heart.
For four servings of salad you will need the following ingredients: 1 zucchini, 1 glass of ready-made chickpeas, half a glass of corn, half-head of red onion, 20 hard cheese, 5 leaves of green salad. For refueling: two tablespoons of olive oil, two tablespoons of lemon juice, salt and pepper to taste.
Chop all the ingredients of the salad: onions, zucchini, leaves of the salad. Mix them together with chickpeas in a large bowl, add grated cheese, lemon juice, olive oil and spices. Salad ready!
Tomato soup with sarahis
The most useful ingredient in this dish is peanuts. It contains a lot of vitamin E and coenzyme, which is useful for vessels eerdtsa.
To prepare the soup you will need: a small onion, a celery stalk, 1 red bell pepper, a clove of garlic, half a kilogram of ground tomatoes, half a teaspoon of curry and paprika, burning red pepper (to taste), 800 ml of chicken broth, olive oil, brown sugar (to taste ), coriander, peanuts, sour cream, salt and pepper.
Grind all the vegetables. Then in a saucepan, heat olive oil. Soften the sweet peppers, onion, celery until soft. Add to them hot pepper, paprika, curry, garlic, salt and pepper. On a slow fire, stirring the stirring time, simmer the vegetables for about two minutes. Then add the tomatoes and chicken broth to the vegetables. Bring to a boil and then on a slow fire for another 10 minutes. Grind the soup in a blender, add the remaining broth and cook for another 5 minutes. Before serving in the soup, add lightly roasted peanuts, coriander and sour cream. Bon Appetit!
Sea bass with tomatoes
To prepare this dish you will need: 10 small tomatoes, 2 cloves of garlic, 2 tablespoons. olive oil, a little vinegar, 1 lemon, red hot pepper, a quarter of a glass of basil, 2 sea bass, salt and pepper to taste.
This dish is prepared completely in the oven, so it is very useful. Preheat the oven to 190 degrees. Cut the tomatoes in half, season with vinegar, olive oil, garlic and basil, salt and pepper. Remove fish from the bones and cut into slices. Salt and pepper. Put the fish in the oven and bake it for 10 minutes, then add to her tomatoes and bake for another 10 minutes. Perch is ready! Serve it recommended.
Duck with plum chutney
Duck fat is rich in fatty acids omega 3 and 6, which help protect the heart from cholesterol.
To prepare the duck you will need the following ingredients: medium sized duck, 2 celery stems, 2 onions, 1 carrot, 1 orange, garlic, half a glass of sage leaves, 100 grams of brown sugar, 6 ripe plums, tubberry, cinnamon, zira, salt, pepper and green fresh salad .
Cut the orange into four pieces. Then cut the vegetables and lay out their shape, which will bake the duck. Fill the duck with salt and leaves of saffron. Greenery, which remained, put it in the duck. Then duck on vegetables and put in the oven at 180 degrees. Bake for two hours, but do not forget every half hour to turn the duck, so that it is evenly fried. While the duck will be baked, remove the bones from the drain. In the pan, pour the water, add sugar, baden, cinnamon and bring all the boiling. Boil the syrup over low heat. When the sugar darkens, add the shea butter, stir until thick.
Before serving the duck, pour chutney syrup and lay her green salad. Syrup will not only give a pleasant taste to meat, but a good flavor.
The heart needs constant care. To make it healthy, you need to eat right. What foods are good for the heart you learned from this article. Now you can easily include them in your diet. And in order to get the most out of the food you eat, try to eat less fat, sweet and salty. Such products will not benefit either your heart or your figure. It is also desirable to consume as many vegetables and fruits as possible, and as little as possible of food that contains cholesterol. So you protect your heart from many diseases and will always remain in good shape.