Cardiovascular disease is the most common modern time disease. The main causes are smoking, high blood pressure and high cholesterol level. The change of lifestyle is one of the main ways to prevent them. In this article you will find a few recipes which boost the cardiovascular health.
Maintain normal weight.
If you are a smoker, do everything to stop this bad habit.
Decrease the intake of saturated animal fats. Don’t overdo the dairy intake because they boost the cholesterol level more than any other food. Also, avoid hydrogenated oils that clog the blood vessels and disrupt the cardiovascular system. All of these fats increase the level of total cholesterol as well as the LDL cholesterol (bad cholesterol).
Decrease the intake of high-calorie foods that has a poor amount of nutrients and is usually too salty like bakery products, snacks (crisps), industrially processed food. This food leads to obesity and obesity is one of the main causes for this type of diseases.
Exercise on a regular basis. You should have a program of balanced exercises such as warm up, flexibility, aerobic for endurance and exercises in the gym for strength. Exercise helps lose weight, decrease high blood pressure and cholesterol (decreases the bad and increases the good cholesterol).
Make sure to include foods rich in fibers, vitamins and minerals but low in calories, such as fruits, vegetables, oatmeal and beans.
Consume high-quality oils, eat nuts such as walnuts, almonds, hazelnuts, sunflower and pumpkin seeds. It’s ideal if they are raw, unsalted and organic. Also, fish rich in omega 3 acids like salmon and sardines are a way to go. Switch to extra virgin olive oil.
Learn to control your stress levels.
Recipes for a healthy cardiovascular system
Banana and flax seed shake (2 servings)
Ingredients: 2 tablespoons of ground flax seeds, 1 tablespoon of sesame seeds, 1 ground cinnamon stick, ½ teaspoon of vanilla, 1 tablespoon of raw honey, one half of peeled , circled banana, 8-10 fresh or frozen strawberries, or other berries by choice, 7-8 ice cubes.
Preparation: Mix all the ingredients in a blender. If the shake is too dense, just add a small amount of cold water. Serve in tall glasses.
REMARK: Flax seeds are rich in alpha linolenic acid that has an anti-inflammatory effect, sesame seeds are rich in calcium and other minerals and banana is rich in potassium. Drink the shake right after making it so that the alpha linolenic acid and the fresh fruit enzymes wouldn’t oxidize.
Super-salad (4 servings)
Dressing: 2 chopped garlic cloves, 2 teaspoons of powdered ginger, 2 tablespoons of tamari soy sauce, 2 tablespoons of apple cider vinegar, 2 tablespoons of extra virgin olive oil.
Salad: 350 g of radish cut diagonally, 3 carrots cut into long strips, 1 beet cut into thin circles, 4 heaps of chopped arugula, sea salt and pepper.
Preparation: Mix all the dressing ingredients and leave it to sit for about 30 minutes. In the meantime, mix the salad ingredients. Pour the dressing over the salad, add sea salt, pepper or any other seasoning and serve.
