These fairly easy-to-prepare and nutritious foods should be in everyone's diet.
Start your day with a bowl of hot oatmeal
Like good old Victorian England. Porridge is rich in omega-3 fatty acids, folic acid s alts and potassium. In addition, this food contains many useful fibers that reduce the level of "bad" cholesterol in the blood. And to add fiber, top the porridge with a slice of banana.
Salmon is rich in omega-3 fatty acids, this fish effectively lowers blood pressure and prevents blood clots from forming in the vessels. The ideal amount of salmon for our body is two servings per week. By doing so, we will reduce the risk of dying from a heart attack by one-third.
Add chunks to a sandwich or spinach salad to saturate your diet with heart-he althy fats. Avocados contain monounsaturated fats that increase the level of "good" cholesterol.
Olive oil is also rich in monounsaturated fats
By the way, it is very common in the cuisine of peoples inhabiting such southern countries as Italy, Greece, Cyprus, etc. And the death rate from heart attacks here is much lower than in other European countries.
Let's nibble some walnuts
Here, too, a lot of omega-3 fatty acids. You can safely add almonds or macadamia (Australian nuts) to walnuts. In addition to useful acids, nuts are also saturated with fibers. An excellent source of he althy and beneficial fat.
Do you want something more tender and sweet?
Switching to berries, fresh or frozen
Our favorites - strawberries, raspberries, wild strawberries, blueberries, currants - all have strong anti-inflammatory properties that reduce the risk of heart disease and cancer.
Let's not forget the beans
Packed with he althy fiber, omega-3 fatty acids and calcium, legumes are very he althy. Especially lentils, chickpeas and beans.
Let's move on to salads. The ideal ingredient for them is spinach
It will help us stay in great shape for a long, long time, as it contains lutein, folate, calcium and fiber.
Flaxseeds are also rich in fiber and Omega-3 acids
Add some seeds to a bowl of oatmeal or a whole grain bread roll for a great addition to a he althy breakfast.
Soya closes our top ten
It lowers cholesterol and is a good source of protein as it is low in saturated fat.