If you watch your health, we offer you a list of five products you want to buy at the store weekly.
Regular consumption of this food set will be a great help to improve your health.
Oatmeal
Oatmeal – whole-grain cereals, which usually prefer to eat for Breakfast as porridge or muesli. They contain more soluble fiber than other grains.
Soluble fiber is located in the outer cell wall of this cereal known as beta-glucan, reduces cholesterol absorption in the small intestine. Eating oatmeal in the right quantity, you will daily receive three grams of beta-glucan. This will reduce the overall cholesterol and LDL (bad) cholesterol in people with high and normal cholesterol levels.
Half a Cup of raw oatmeal (50 grams) contains about two grams of beta-glucan and four grams of fiber. Oat bran contain a few more nutrients: from 8 to 12 grams of beta-glucan per 100 grams of bran.
In other words, three cups of oatmeal a day gives you the necessary amount of soluble fiber and reduce total cholesterol. If everyone started eating oatmeal, the incidence of cardiovascular disease would be reduced by about 4%.
Oatmeal for Breakfast is a necessity. In addition, it is cheap.
Salmon
Salmon is an unusual fish because it is a fairly bold: about 13 grams of fat per 100 grams of fish. However, I recommend to use it every week. The fact that salmon contains specific polyunsaturated fatty acids, omega-3 (1.7 grams per 100 grams of fish), members of each cell membrane in your body.
Omega-3 along with omega 6, another group of polyunsaturated fatty acids, are transformed into a set of powerful compounds that regulate important body functions like blood pressure, blood clotting, brain and nervous system, as well as the production of molecules that regulate the inflammatory response.
A study was conducted of the impact of taking one gram of omega-3 per day for one year. The experiment involved 15348 patients with heart diseases. Research has shown that omega-3 reduces the risk of sudden death, the risk of heart attack and death from cardiovascular disease. (However, omega-3 does not protect against other causes of death, and stroke).
If everyone began to eat the oatmeal, the incidence of cardiovascular disease would be reduced by about 4%
We need to get the essential fatty acids omega-3 and omega-6 from foods because our body cannot produce them on their own. To keep inflammatory processes under control, you should consume fatty acids omega-6 and omega-3 at a level of about four to one.
Unfortunately, a typical inhabitant of Western countries uses them in the ratio of 15 to 1. The reason for this is the widespread use of vegetable oils high in omega-6. So reduce consumption of food with high content of omega-6 and often eat something that contains omega-3: fatty fish, soybean and canola oil, flax seeds, walnuts are rich in omega-3 foods such as eggs.
Tea
We all know that tea is a good way to improve health. In review, American Journal of Clinical Nutrition in 2013 indicated that regular tea improves attention and alertness. In addition, there are studies that prove that tea can also improve cognitive function in the elderly.
Tea contains components like L-theanine, caffeine and catechins, which, according to observations, have neuroprotective action.
11 studies involving 821 people, including those who have a high risk of developing cardiovascular disease, showed that drinking black and green tea significantly reduces the level of bad cholesterol and blood pressure.
So boil the kettle and have a Cup of tea.
Soy products
Soy products are credited with a number of advantages, but not all the promises are supported by observations of scientists.
In the study, soy products containing a compound called isoflavones, has been discovered a link between eating soy protein and risk of cardiovascular disease. So, one of the risk factors is the ease of flow of blood through the arteries.
A meta-analysis of 17 studies, scientists found a small but significant improvement in blood flow by 0.72% in cases where for 4-24 weeks had used soy products such as soy milk, pasta, soya beans or flour.
The greatest value of soybeans and other soy products is the fiber and protein. Soy products are low in saturated fat, and contain some omega-3 fats and are a good source of folate, thiamin, Riboflavin, iron, zinc and magnesium.
In supermarkets there are products from soy milk, cheese and yoghurt, canned or dried soy beans, tofu, fresh beans, soy meat and soy T. S. p. Try them until, until you find what pleases you.
Vegetables and fruits
Vegetables and fruits contribute to the prevention of type II diabetes. A meta-analysis of five studies, covering a total of 179 thousand people, showed that people who eat the most fruits and vegetables, 7% lower risk of getting type 2 diabetes than those who consume them.
A closer analysis of certain types of fruit and vegetables showed that the strongest effects of green leafy vegetables: Bok Choy, spinach, cabbage, Choi sum, all kinds of lettuce, arugula, broccoli, chard, watercress. The longer was the study, the stronger Association was found.
A meta-analysis of three studies on the effects of consumption of fruits showed that they reduce the risk of developing type 2 diabetes only by 0.98%. That is, much smaller than leafy vegetables.
Some fruits are more helpful than others. The most helpful (in descending order) were blueberries, prunes, grapes and raisins, apples and pears, bananas and grapefruits.
Add to shopping cart of vegetables and fruits that you have not used. Due to the diversity will increase your intake of fiber, vitamins and minerals. The more colors, the better, because it maximizes the intake of plant phytonutrients that contribute to good health.
The recommended intake is two fruit and five vegetables a day. You can start with three fruits and four vegetables. Learn to prepare meals with a high content of fruits or vegetables and “hide” them in your favorite recipes. It’s worth it.
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