heart-healthy food,

10 Great Heart-healthy Foods

Great heart-healthy foods that include antioxidants, lean proteins, fiber, and omega-3 fatty acids will help you maintain a healthy weight and keep your lipid levels in check for better heart health. And best of all, they taste good, too. "Most people know that heart-healthy foods are a big part of heart health. The key is educating them on how to make changes in their diet," says Cindy Neels, MPH, RD, LDN, a dietitian with the cardiac rehabilitation program at the Lahey Clinic in Burlington, Mass.

Salmon

"Coldwater fish like salmon contain heart-healthy omega-3 fatty acids and are a great source of lean protein," says Neels. Omega-3 fatty acids are considered essential fatty acids because they are important for heart health — and your body can't make them. That means you need to include them in your diet. Omega-3 fatty acids can help lower your bad cholesterol and increase your good cholesterol. The American Heart Association recommends eating fish like salmon, tuna, and halibut at least two times every week.

Walnuts

"Walnuts and other nuts have plenty of omega-3 fatty acids, but they are also high in calories," says Neels, so stick with a handful. "You also want to eat them without salt." Studies show that walnuts can lower bad cholesterol levels, as well as lowering a chemical called endothelin that contributes to the inflammation that causes plaques to form in coronary arteries. Also to consider: Nut oils are one of the highest sources of dietary omega-3 fatty acids for heart health.

Blueberries

"Blueberries are packed with antioxidants, which help remove free radicals that can cause damage to heart cells," says Neels. Free radicals are harmful molecules that get into your system when you break down foods and from environmental pollutants such as tobacco smoke. These molecules contribute to heart disease, so foods with antioxidants are especially good for heart health.

Spinach

"Spinach is a really great heart-healthy food," says Neels. "Spinach has just about everything your heart needs, including plenty of omega-3 fatty acids, antioxidants, B vitamins, and fiber." Spinach is particularly rich in the water-soluble B vitamin called folate. Folate is important for building and maintaining healthy cells, especially healthy red blood cells needed for heart health.

Olive Oil

Olive oil, an unsaturated fat, is one of the key ingredients of the Mediterranean diet, and studies have found that people who follow a Mediterranean diet are less likely to develop heart disease. Unsaturated fat has the ability to lower bad cholesterol and increase good cholesterol, so it's excellent for heart health. Olive oil also adds a rich taste to cooking and makes a great salad dressing for heart-healthy greens when paired with a little red wine vinegar or lemon juice.

Natural Whole Grains

The grains in whole-wheat breads and other whole grain products are great heart-healthy foods. "These whole grains reduce bad cholesterol and add an important source of fiber," says Neels. "Since fiber fills you up and slows down your digestion, it is important for maintaining a healthy weight." In addition to whole wheat, barley and oats are other good options to include in your diet. Natural whole grains deliver B vitamins, iron, and magnesium for heart health.

Brown Rice

The difference between brown and white is the difference between whole and refined grains. When grain products like rice, pasta, and bread are refined, the outer kernel of the grain is removed, and so are most of their heart-healthy food benefits. The outer capsule of the grain is where most of the vitamins and fiber are. Think of that capsule as a slow-release pill — grains with their capsule are always better for heart health.

Poultry

Although you should base your heart-healthy diet around fruits and vegetables, you also need protein. Saturated fats in many meat proteins are not heart-healthy foods, but poultry can be. "Chicken or turkey without the skin is a great source of lean protein, almost as lean as fish," notes Neels. Watch out for chicken that is pre-marinated or self-basting, such as rotisserie chicken. These products may have lots of added salt and calories that are not conducive to heart health.

Other Lean Meats

"Other than chicken, the best lean meat for heart health protein is pork tenderloin," says Neels. If you just have to have some red meat, round steaks, roasts, tip loin, top sirloin, and chuck shoulder are better for you than other cuts. "Read the label carefully if you are buying ground beef," advises Neels. "'Reduced fat' ground beef can still be close to 30 percent fat. You can get down as low as 3 percent if you look for it."

Beans

Dried beans are a great meat substitute. For optimum heart health, at least once a week, base a meal around beans instead of meat. "Beans are non-fat, high protein, and fiber-rich, so they are great heart-healthy foods," says Neels. One final thought as you cook with beans and other heart-healthy foods is to reduce your salt intake. Too much salt is a major cause of high blood pressure and heart disease. Try using fresh herbs and a little touch of antioxidant-rich lemon juice to flavor your foods in place of salt.

charm,

Lose weight movement: playing tennis help you have the ideal shape

Playing tennis is burning calories larger movement, at the start of the may feel a little tired some difficult, but persisted for a long time, believe me, you will fall in love with the elegant sport. It's full of passion and charm, let our emotions get anger, that we get more pleasure in the movement, and has the ideal shape you want.

Play tennis can exercise the body, in simple terms, can be summarized in three aspects of it can bring us benefits.

A, exercise the whole body, not afraid of long muscle

Need to follow to move the whole body, while playing tennis swing arm to, your legs will run. Movement in general, exercise more, we have worry about grow muscles, but play tennis basically don't need to have the concerns, tennis sports strength is very big, so you don't have to play every day, otherwise the body will be unable to fatigue, it is ok to play three times a week, this exercise is not grow muscles. At the end of the do warm-up exercise and sports, can do some simple fast walking movement, that will also make your legs to relax.

Second, improve body coordination ability, cultivate temperament

Play tennis to various parts of the body, eyes what matters at the ball movement process, the legs to keep up with the ball to the direction of the swinging arm to find out the location of the ball, so all the action of body has good coordination ability, we in practice, the skills and ability will also be gradually improved. Playing tennis when also need to grasp the rhythm of movement, it can help us more easily perceive the ball position, fight will be a lot easier. Often play tennis, the figure will become more and more good, can gain self-confidence and satisfaction in the movement, so to improve their own personality charm, also can become more temperament.

Three, beauty to raise colour, Super Slim Pomegranate slimming drainage

An hour of continuous play tennis, can let every body are fully movement, constantly running, jumping, swing, will let us in the heart of the movement in the body of toxins out of the body through sweat, sweat is the best method, detoxification beauty of movement at the same time is slimming and beauty to raise colour, is regarded as the best exercise for weight loss method.

figure,

8 GOOD WAYS TO KEEP YOUR FIGURE

keep your figure is a very important thing for everybody, no matter men or women. if you are using lose weight ways like Lida Diet Pills , there is also some way can help you !

1. Make a plan what you eat a week.
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don't. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

2. Add 10 percent to the amount of daily calories you think you're eating.
If you think you're consuming 1,700 calories a day and don't understand why you're not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

3.Weight loss with you friends.
A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

4. Speak to yourself you need to lose weight.
You've heard of a self-fulfilling prophecy? If you keep focusing on things you can't do, like resisting junk food or getting out the door for a daily walk, chances are you won't do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. "I can lose weight.""I will get out for my walk today.""I know I can resist the pastry cart after dinner."Repeat these phrases and before too long, they will become true for you.

5. After breakfast, Don't drink juice.
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That's nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don't trigger a sense of fullness the way that food does.

6. Eat three fewer bites of your meal.
 one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

7. Watch one TV less hour . A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there's probably one you don't really want to watch anyway) and go for a walk instead.

8. Wash something thoroughly once a week. Whether that's a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.