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Easy alternative remedies. Heart disease describes a range of conditions that affect your heart.
1. Antioxidant rich foods - Berries
In addition to being deliciously sweet, berries such as raspberries, blueberries and strawberries offer an abundance of antioxidant capacity. Blueberries, raspberries and blackberries are rich in proanthocyanidins, antioxidants that can help prevent cancer and Heart Disease. Eat them frozen in a morning smoothie, toss a handful over your morning yogurt or cereal or enjoy them as an afternoon snack.
2. Antioxidant rich foods - Green tea
Green tea contains high concentrations of catechin polyphenols. These compounds work in the body with other chemicals to heighten levels of fat oxidation and thermogenesis (a state created in the body by burning fat as fuel). On average, you should try to consume a minimum of three cups of green tea per day for weight loss effects. Green tea has also been shown to be preventative against cancer, Heart Disease and high cholesterol.
3. Antioxidant rich foods - Apples
Apples make the perfect snack; they satisfy your sweet tooth, and they deliver vitamins and antioxidants which can keep you healthy. Red delicious apples contain the highest amount of antioxidants.Apples are rich in two plant compounds called catechins, and in quercetin. All help to prevent strokes, Heart Disease and cancer. Quercetin has also been shown to improve the firmness of collagen, which helps the skin to keep its elasticity. Apples are also rich in the soluble fibre pectin, which helps to lower blood cholesterol. Lastly, the flesh of apples contains the mineral boron, which helps to prevent calcium loss and provides some protection against osteoporosis.
4. Antioxidant rich foods - Avocados
Avocados contain an amino acid called glutathione, which strengthens your defences against Heart Disease and cancer. They are also rich in vitamin E, a powerful antioxidant important for good skin condition and wound healing. Avocados are also a good source of monounsaturated fat, which is linked to lower risk of Heart Disease.
5. Antioxidant rich foods - Blackcurrants
Blackcurrants are one of the richest natural sources of vitamin C, at around 130mg per 100g when stewed. Vitamin C is an important antioxidant which helps keep the immune system healthy, keeps the skin in good condition and helps wounds and fractures to heal. High levels of vitamin C are linked with the lowest risk of Heart Disease. Blackcurrants also contain other implant compounds such as lutein (see Broccoli) and anthocyanins (see Blueberries), and the oil from their seeds has been shown to have anti-inflammatory effects, relieving arthritic pain. Vitamin C from foods may offer more protection than supplements.
6. Antioxidant rich foods - Eggs
Fresh, organic eggs that are certified salmonella-free are an excellent food. They contain high levels of selenium which may be lacking in the diet and have cancer- and Heart Disease-fighting qualities. They're a good source of iodine, which can help to promote healthy thyroid activity and also contain lecithin, a substance that can help to prevent Heart Disease and gallstones. Eggs are rich in vitamins and minerals, including vitamin E and zinc - both lacking in many older people's diets - as well as the B group, which helps nerve health and stress, and protein. Aim to have about four eggs a week unless you have specifically been told to avoid cholesterol in your diet.
7. Antioxidant rich foods - Flax seeds
Flax seeds - sometimes called linseeds - are tiny golden seeds from the flax plant. They are one of the few plant foods rich in alpha-linolenic acid which the body converts to the fatty acids EPA and DHA. These fats have a host of important anti-ageing properties - they help to prevent blood clots, stroke and Heart Disease, may improve brain power and lift depression, can help arthritis, improve insulin sensitivity and are vital in retaining smooth skin. Flax seeds also contain lignans - oestrogen-like plant compounds that may reduce menopausal symptoms.
8. Antioxidant rich foods - Herbs
Several herbs are strong antioxidants, even when used in small amounts. Thyme, oregano, rosemary, sage, basil and coriander all contain high levels of phyto-chemicals, which can help ward off Heart Disease and cancers.
9. Antioxidant rich foods - Mixed nutsNuts
Nuts are a good source of magnesium, which is vital for energy levels. Magnesium can help keep muscles supple and prevent aches and pains, and may also lower the risk of osteoporosis. Almonds, Brazils and peanuts are good for helping to build or maintain muscle mass and help protect against glaucoma, diabetes and high blood pressure. Research in the USA has shown that just two 25g portions of fresh nuts a week reduced death from Heart Disease in men by up to 47 per cent.
10. Antioxidant rich foods - Olive oil
Although olive oil is almost 100 per cent fat, it is rich in nutrients and compounds that can help protect against age-related disease. It is high in monounsaturated fats, which lower levels of harmful LDL cholesterol while protecting the levels of "good" HDL cholesterol, and thus helps fight Heart Disease and stroke. Olive oil also contains squalene and oleuropein, which are powerful antioxidants, protecting blood cholesterol from oxidation. This antioxidant effect may also reduce the risk of some cancers, particularly of the breast and colon. Top-quality, cold-pressed oils contain more of the protective compounds.
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