16 heart-healthy foods you can eat in the fall
There's no better time than autumn to stock up on heart-healthy foods packed with fall colors and vitamins. With more than 375,000 deaths from cardiovascular disease a year, prevention is key. And one of the easiest ways to avoid cardiovascular disease may simply be following a plant diet.
What are good heart foods and how can they be consumed?
Vegetables are full of vitamins and minerals and also have photochemical nutrients that have anti-inflammatory effects and the power to block cholesterol. By opting for a diet based largely on vegetables, fruits and nuts, you will have less time to eat processed foods that are not good for the heart and often with a high content of salt and saturated fat . Here is the list of some heart-healthy foods you can eat in the fall:
Here are some ideas of vegetables and fruits good for the heart to eat in autumn
Brussels sprouts for antioxidants :
Brussel cabbage is good for the heart because it has a very high content of antioxidants, that is to say isothiocyanates that can have health benefits to reduce inflammation of the body. The modern western diet creates a chronic inflammation of the body that is the root of any chronic illness including heart disease.
Brussels sprouts are also a good source of fiber. Fiber-rich foods can help control sugar levels and weight, which lowers the risk of cardiovascular disease. Soluble fiber can also help lower cholesterol - a major risk factor for heart disease. Brussels sprouts can be eaten raw, in salads, steamed or grilled.
Brussels sprouts are very good for health and can be consumed every day
Squash for antioxidants :
The bright orange color of squash indicates that some types of squash are rich in antioxidants called carotenoids, including beta-carotene, alpha-carotene, lutein and zehantin, all of which can help reduce inflammation in the squash. body. The other unique benefit of squash? Squash contains molecules called curcurbitacins that are very anti-inflammatory.
If you think that fish is the only way to get omega-3 fatty acids that fight inflammation, you're wrong. Squash contains 190 milligrams of omega-3 per bowl which makes it a rich source of heart-healthy fatty acids when you try to follow a plant diet. You can eat the grilled squash with olive oil to help your body absorb the omega-3, make a squash soup.
The storm color of squash is due to powerful antioxidants
Clementines for potassium:
In addition to being a true source of vitamin C, clementines offer 262mg of heart-healthy potassium in one or two servings. Potassium is very good for the heart because it helps regulate blood pressure. The recommended amount of potassium per day is 4700mg. Other fruit sources of potassium are bananas, apricots and cantaloupe. Clementines are small which allows them to put in his pocket and eat them as a snack.
Clementines can be eaten as a snack or as a dessert
Sweet potatoes for beta-carotene:
Sweet potatoes are also in the list of foods that are good for the heart. Just like squash, sweet potatoes are filled with beta-carotene, which is an anti-inflammatory that is naturally good for the heart, but also potassium. Sweet potatoes also contain sporamins. The sporamins are very powerful antioxidants unique for this plant.
Sweet potatoes also contain fiber: about 4g in a sweet potato of medium size with the skin. The small bonus of this plant is that it can be consumed even if one suffers from type 2 diabetes. A diet with a high capacity of sweet potatoes does not increase the blood sugar even in people suffering from diabetes.
You can eat sweet potatoes cooked with chili powder and olive oil, or toasted with a little bit of maple syrup. Maple syrup is a natural sweetener that also has plant compounds that are antioxidants.
Sweet potatoes can be eaten salty or sweet
Pomegranates for potassium:
Although it is often said that pomegranates are good for everything, it is important to say that they are very beneficial for the heart thanks to their capacity of ellagitannins. Ellagitannins can help block the build-up of cholesterol in the arteries. Whole pomegranates are also a good source of potassium that helps lower blood pressure.
You can eat pomegranate juice, but it is always better to eat the whole fruit to enjoy its fiber. Try to put great seeds in your morning cereal, in salads, in yogurt or even in guacamole. To easily remove the seeds, cut the top and bottom of the pomegranate and cut the rest into quarts. Dip the quarters in water until the seeds begin to separate from the membrane and then drain the seeds.
The pomegranate juice is delicious
Cauliflower for vitamin C
If you are one of those who do not like eating white foods, then do not let the color of the cauliflower fool you. Like Brussels sprouts, this vegetable has a high content of antioxidant isothiocyanate which is related to the reduction of inflammation. Cauliflower is also an excellent source of vitamin C with a capacity of about 55mg per bowl of cooked cauliflower.
Cauliflower can be eaten grilled with cheese or soup by simmering it in water with garlic and salt until cooked and then mashed.
Cauliflower can be baked
Green beans for carotenoids:
Green beans contain a lot of carotenoids from squash and sweet potatoes, but the chlorophyll that gives them the green color hides the orange shades they might otherwise have. Green beans are also a good source of fiber with 3g per bowl and contain B vitamins like B6, associated with better heart health. These are also the green beans that contain the most antioxidants among peas and beans.
Avoid putting green beans in soups and steam them instead to experiment with different tastes. The seasoning of green beans can be done with curry or Berber Ethiopian.
Green beans contain carotenoids
Beets for nitrates:
The beautiful purple-pink color of beets shows very well that beets are full of flavonoids. Flavonoids act as antioxidants and give vibrant color to beets. Two of these antioxidants with strong anti-inflammatory benefits are betanin and vulgaxanthin. Beets are also a natural source of nitrates which the body converts into nitrites to hold healthy bones.
Scientific studies show that beet juice helps lower blood pressure for people with high blood pressure but you will have to drink a lot to have this effect. Do not worry if after eating beetroot, your urine turns pink or your stool red. This is a condition called 'beeturia' that affects 10 to 14 percent of the population after eating beetroot. You can eat grilled beet as a separate dish, in salads or steamed with olive oil and pepper.
Beet is full of flavonoids
Apples for pectin:
An apple a day can really help you avoid visiting the cardiologist. The apple contains many good heart components like pectin and quercetin. It is also shown that apples improve and regulate blood sugar. If you eat the whole fruit, pectin can improve the lipid profile in the blood. Scientific studies have even shown that eating apples before meals can help you eat less and lose weight.
We all know how to eat apples. But are not you fed up with eating this raw fruit? If so, then you can prepare a sautéed onion apples, lemon juice and spices and use it on every type of protein. Or you can simply bake them.
Pectin in apples is very beneficial for heart health
Pears for fibers :
Pears are known for their high fiber content with about 4 to 6g of fiber per fruit. Scientific studies have shown that people who eat more fruits and vegetables generally develop fewer cardiovascular diseases and a lower mortality rate from cardiovascular diseases. This is due to the beneficial influence of fruits and vegetables to control blood pressure and cholesterol levels.
Among the fruits, apples and pears have the most impact on heart health. On top of that, red wine, grapefruit, spices and chocolate also contribute a lot.
To get all the fiber from the pears, eat them with the skin. Remember that pears are not ripe until they do not fall from the tree. You can then keep them in the fridge or on a shelf if they are not yet ripe.
The pears are delicious and filled with fiber
Thegreen leafy veggies for vitamins, minerals and antioxidants:
Green leafy vegetables such as spinach and kale are well known for their vitamins, minerals and antioxidants. In particular, these vegetables are an excellent source of vitamin K that helps protect the arteries and promote blood clotting. They also contain nitrates that reduce blood pressure, reduce arterial stiffness and increase the function of blood vassal cells. Some studies have also shown a link between green leafy vegetable consumption and decreased risk of cardiovascular disease with about 16 percent. You can eat them in salads and whole dishes.
Eat more salads with green leafy vegetables
Whole seeds for fiber :
Whole seed consumption includes all three parts of the seed: germ, endosperm, and bran. Whole common seeds are whole wheat, brown rice, oats, rye, barley, quinoa and buckwheat. In comparison with refined grains, whole grains contain more fiber that helps reduce bad cholesterol and lower the risk of cardiovascular disease.
Multiple scientific studies have found that increasing its consumption of whole seeds can benefit health. Consumption of three more servings of whole seeds decreases the risk of heart disease with about 22 percent and the risk of a heart attack with about 25 percent. When buying whole seeds, be sure to read the label where it should be indicated if the product contains whole seeds.
Prefer whole seeds with refined seeds
Red fruits for antioxidants:
Strawberries, blueberries, blackberries and raspberries contain important nutrients that play a central role in heart health. Red berries, along with other heart-healthy foods, are rich in antioxidants such as anthociyanins that protect against oxidative stress and inflammation of the body.
Studies show that eating a lot of berries can reduce the severe factors of heart disease. For example drinking spicy juice for 8 weeks reduces bad cholesterol by about 11 percent. On the other hand, the daily consumption of blackberries improves the function of blood vassal cells that help control blood pressure. Red berries can be eaten as a snack or as a low calorie dessert.
Red berries are an excellent source of antioxidants
lawyers for their monosaturated fatty acids:
Avocados are an excellent source of monosaturated fatty acids that are good for the heart and are known to lower cholesterol levels and lower the risk of heart disease. Consuming one avocado a day reduces bad cholesterol levels and the risk of developing metabolic syndrome.
Avocados are also very rich in potassium which is essential for heart health. In fact, one avocado a day gives us 975mg of potassium or about 28 percent of our daily potassium requirement.
Avocados are great for putting in salads in autumn
Nuts for micronutrients:
Nuts are a very good source of fiber and micronutrients such as magnesium, copper and manganese. Consumption of a few nuts a day can protect against cardiovascular disease, reduce bad cholesterol by about 16 percent, lower blood pressure, decrease oxidative stress and inflammation of the body. What is interesting is that some scientific studies show that daily consumption of nuts is associated with a decrease in the risk of heart disease.
Tomatoes for lycopene :
Tomatoes are very rich in lycopene, a natural plant pigment with very strong antioxidant properties. Antioxidants help neutralize harmful free radicals, prevent oxidative damage and inflammation that can lead to cardiovascular problems.
Low levels of lycopene in the blood are linked to an increased risk of heart attacks and strokes. For example, eating two tomatoes four times a week increases levels of good cholesterol. And high levels of good cholesterol can help reduce excess bad cholesterol and thus protect against cardiovascular disease.
Almonds for vitamins and minerals :
Like many other heart-healthy foods, almonds contain many vitamins and minerals that are crucial to heart health. They are also a good source of monosaturated fatty acids and fiber that help protect against heart disease. Scientific studies suggest that consuming almonds can have a great beneficial effect on cholesterol levels. Consuming 43g of almonds per day for 6 weeks reduces belly fat and bad cholesterol levels which are two risk factors for heart disease.
Regular consumption of almonds is associated with higher levels of good cholesterol that can help reduce plaque and keep the arteries clean. Remember, almonds are very rich in nutrients, they are very calorific. Measure your portions well if you are trying to lose weight.