Healthy Food List to lower the risk of heart diseases
Healthy the food list is a
good source of vitamins, minerals, fats, carbohydrates, and proteins. Select
your favorite picky eaters from the healthy food list that includes the following.
- Fruit
- Eggs
- Meats
- Walnuts, seeds and peanuts
- Vegetables
- Fish and seafood
- Cereals
- Bread
- Dairy product
- Fats
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Healthy food list description & detail
The following is a list of foods that can be used
to enjoy the palate's delights and remain healthy. Remember that the
basic principle of healthy eating is to vary the diet, therefore even if a food
is a healthy fat, do not eat too much.
Fruit
Fruit and berries are among the
most welcome and healthy foods. They taste good and are very easy to integrate
into a diet since they require little or no preparation. Fruit and berries lower
the risk of heart disease and maintain blood pressure.
Apples
They are rich in fiber, vitamin C, and many antioxidants. The apple fills the stomach giving a sense of satiety,
it is therefore perfect as an interlude between a meal and another if you
experience hunger pangs, also effective for weight loss.
Avocado
It is a fruit that differs from
most of the fruit, it is, in fact, composed of healthy fats, with few
carbohydrates. It is creamy, appetizing, and rich in fiber, potassium and
vitamin C.
Bananas
They are a source of potassium
and rich in vitamin B6 and fiber, suitable for lunch.
Blueberries
In addition to being palatable,
blueberries are one of the most important sources of antioxidants.
Oranges
They are a source of vitamin C,
antioxidants, and fiber. The flavor is unmistakable; avoid consuming them on an
empty stomach, especially when suffering from gastric reflux or gastritis.
Strawberries
They are very nutritious, low in
calories and carbohydrates. In addition to being appetizing, they are excellent
sources of vitamin C, fiber, and manganese.
Other healthy fruits
The variety of fruits available
does not end here. To eat healthily and tastefully, try cherries, grapes,
grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples,
plums, and raspberries, which are a good source of omega-3 fatty acids.
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Eggs
Eggs are one of the most
nutritious foods, it is often avoided for its high cholesterol content. According to recent studies, it is often at the center of debates among nutritionists. It is
a safe food for health. Here the rule of moderation and variety always applies.
Healthy eating consists of varying the food to introduce all the
substances the body needs in a balanced way. Patients with heart disease and
high blood pressure should consult their Physician to eat them.
Meats
Excess in meat consumption is not
good. However, if we are careful to consume only untreated and healthy cooked
meat or chicken breast, why deprive ourselves of it? It is a very nutritious
food and can be eaten, albeit in moderation.
Lean beef
Lean beef is an important healthy
food and a source of protein and iron. If your diet is low in carbohydrates,
you can also occasionally afford a fat cut.
chicken breasts
It has many advantages. It is high
in protein and low in fat and calories. Pay attention to the origin and mainly
consume the lean parts.
Lamb
Lamb meat contains Omega-3 fatty
acids. Again, pay attention to where it came from and make sure it has been
nourished healthy.
Walnuts, seeds, and peanuts
These are high saturated-fat and
high-calorie foods; however, many studies reveal their
beneficial effect on health. Walnuts are pleasant and rich in important nutrients, including magnesium and vitamin E. They do not need a particular preparation,
so healthy fats are easy to integrate into the diet. Consumption, even
daily, is fine but not overused to avoid gaining weight.
Almonds
The almond contains vitamin E,
antioxidants, magnesium, and fiber. For this food, what is said for walnuts,
almonds are caloric and fatty; however, their consumption, always moderate,
provides beneficial nutrients for metabolic health.
Chia seeds
Chia seeds are particularly healthy
food. Just think that in 30 grams of seeds, there are 11 grams of fiber and a
large part of the recommended dose for magnesium, manganese, calcium, and
various other nutrients.
peanuts
Peanuts are pleasant and include
an excellent source of nutrients and antioxidants. They are highly caloric, so
don't get carried away; moderate your consumption.
Vegetables
Vegetables or leafy greens are a concentrate of low-calorie nutrients. The variety is wide, and it is
advisable to vary the type of vegetable.
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Asparagus
Who doesn't know them? Low in
calories, few carbohydrates, and lots of vitamin K that reduces the risk of
heart disease.
Peppers
They are good, but they are also
an excellent source of antioxidants and vitamin C.
Broccoli
Broccoli is a vegetable that
belongs to the cruciferous family. It is pleasant, both raw and cooked, and an important source of fiber, vitamin K, and vitamin C. Compared to other
vegetables contain a fair amount of protein.
Carrots
Raw or cooked, carrot is a
nutrient-laden root. Contains fiber and vitamin K. Furthermore, the presence of
vitamin C makes it a food rich in antioxidants, useful free radicals, and
aging.
Cauliflower
Another vegetable of the
cruciferous vegetable family, it is suitable for any type of preparation. It
is eaten raw, cooked either in a pan, in the oven, or boiled, used
in numerous recipes. It is an important food for health because it is rich in
iron, folic acid, vitamin C, potassium, calcium, phosphorus. It prevents
inflammation & cancer, makes bones stronger, and fights off
bacteria.
Cucumber
Who doesn't know him? It is
tasty, excellent for salads and some sauces. It is mainly made of water, few
carbohydrates and is low in calories. Contains vitamin K maintains blood
pressure.
Garlic
Garlic is known and appreciated
in the kitchen. However, it is now recognized for its beneficial effects on
health and for its therapeutic properties. It is an incredible cure-all for heart diseases. Its medicinal properties are suitable for lowering the risk of
heart disease and other numerous ailments.
Onions
In the kitchen, the onion is very
versatile. It is an integral part of numerous recipes. In terms of health
benefits, thanks to its nutritional value, onion is among the foods that should
definitely be included in the diet. Vitamins (especially C) and mineral salts,
but also enzymes useful for metabolism.
Tomatoes
Tomato is mainly composed of
mineral salts, vitamins, and water. In the kitchen, it is used for numerous
dishes and preparations. The calorie intake is low. Think that in 100 grams of
fresh tomatoes, the calories are 18. As health benefits, the tomato has to sell:
it is good to lower the risk of heart disease and has anti-cancer
properties.
Sweet Potatoes & Potatoes
They contain many calories. In
any case, they are an important source of minerals and vitamins. Just think
that a medium-weight peeled potato, 140-150 grams, contains almost half the
recommended daily dose of vitamin C. They are rich in potassium and vitamin B5,
in addition to selenium and lithium. In short, it is good food with many
health benefits (if they do not cook badly).
Other usable vegetables included in healthy food list grocery
Swiss chard, turnips, courgettes,
leeks, lettuce, mushrooms, artichokes, Brussels sprouts, cabbage, celery,
aubergines, radishes, courgettes, and black beans are all high in fiber and
considered a good health food.
Fish and seafood
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These are healthy and nutritious
foods. Consider that they are generally composed of water (60-80%), proteins
(15-25%) and fats (0.5-20%). It should be emphasized that fish proteins,
compared to meat proteins, are comparable to 90%; therefore, they have a more
important biological value. Furthermore, the cholesterol content is quite low.
Another aspect for which fish meat should be preferred is the contribution of
mineral salts, depending on the type of fish: iron, phosphorus, iodine,
selenium, just to give a few examples. There are also vitamins: A, E, and group B. Finally, this food is an important source of omega-3 fatty acids.
Salmon
Who doesn't like salmon? Then it
is rich in beneficial properties: omega 3 and unsaturated fats, all with an
acceptable calorie load. It is a source of mineral salts (phosphorus and
selenium) and vitamins B6 and B12.
Sardines
It is a blue fish that contains
vegetable-like fats, unsaturated fats, and Omega 3. The calorie intake is
approximately 150 calories per 100 grams. It is a food to be privileged for the
benefits it produces on health. The presence of unsaturated fats increases
"good cholesterol" to assist in preventing
heart diseases.
Fats are part of an important healthy food list weight gain
Fats have a common feature,
calorie intake. Nutrition consists of balance and variety in the intake of
food. Fats can certainly not be missing also because they play a fundamental
role in the composition of cell membranes and in the protection of many tissues
and organs. However, a lot of attention is needed in choosing the type of
fat and not abusing the quality.
Butter
It is quite simple, butter is
a dairy product that cows graze and eat grass (where do we find
them?). A characteristic of butter is that it contains vitamin K2.
Coconut oil
It is full of saturated fat, so it is not recommended by many world health authorities. It is on this
list because it is often used for frying, but be careful.
Extra virgin olive oil
It is the healthiest fat. Use it
for seasoning or cooking. Contains unsaturated fats and antioxidants, all for
the benefit of heart health also prevents weight loss during illness. Do not overdo
the quantities because the calorie intake is explosive. Pay attention to what
you buy, consume only extra virgin olive oil produced by the farmer you
personally know, the frauds are many, and it is now difficult to rely upon. Last
recommendation: it must be organic.
Add Olives and Figs to your diet!
Add Olives and Figs to your diet!
Summary
A healthy food list with nutrition information is important for health. It maintains blood pressure,
lowers the risk of heart diseases, provides sufficient energy, and is a good
source of vitamins and minerals. Select your favorite fruit or vegetable from
the food list and regain strength to fight diseases and heart attacks.
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