cod liver oil. It is a source of omega-3 polyunsaturated fatty acids – eicosapentaenoic and docosahexaenoic.
Wheat germ oil. Contains 55-65% linoleic acid, 15-20% oleic and 2-7% alpha-linolenic, is a source of polyunsaturated fatty acids of the Omega-3, Omega-6 families.
salmon. This fish is one of the best natural sources of omega-3 acids. Two or three fish dishes a week – and your pressure will be normal. Regular consumption of salmon also contributes to normal blood clotting and, according to statistics, reduces the risk of a heart attack by a third. In addition, Mushroom it contains a strong antioxidant astaxanthin, so you are guaranteed a strong memory and healthy skin until old age. More “simple” alternatives to salmon are tuna, sardines, and even regular herring.
Avocado. Add a quarter of an avocado to salads or to meat – this will reduce the level of “bad” and add “good” cholesterol in your blood. In addition, special enzymes found in avocados speed up the absorption of carotenoids, which are also necessary for a healthy heart.
olive oil. It contains a large amount of monounsaturated fats that fight cholesterol plaques, preventing blockage of blood vessels. A joint study by scientists from seven national medical institutes showed that the inhabitants of Crete rarely die of heart, although they have a genetic predisposition to high cholesterol. It’s all about the diet of the islanders: for the preparation of salads and kharki in Crete, they use exclusively olive oil. When buying oil, choose the one that has undergone the least processing.
Berries. Blueberries, raspberries, cherries, strawberries – all berries are rich in anti-inflammatory substances that significantly reduce the risk of heart disease and cancer.
Blueberries are extremely rich in pterostilbene, an antioxidant also found in grapes and red wine. As suggested by American researchers, this substance is able to stimulate cholesterol metabolism in the body, thereby reducing the number of harmful molecules. In terms of strength, the effect of consuming blueberries, doctors say, can be compared with the effects of certain drugs.
Eating cherry daily reduces not only cholesterol, but also the risk of developing diabetes and arthritis. At the same time, cherries can also be used as part of compotes, jams and jams.
spinach. Contains a lot of useful pigment lutein, potassium, folate and fiber. But if this delicacy is not for you, any other vegetables can replace it. Two vegetable meals a day reduces the risk of heart disease by 25%, and each additional serving by another 17%.