Below we bring you a list of fruits and vegetables healthier which would not have to pass by in your daily diet.
Apricots
They are full of beta-carotene, which prevents radical damage and protect the eyes. This constituent body converts into vitamin A thus eliminates the possibilities of the occurrence of cancer, especially skin cancer. One apricot has 17 calories, 0 fat and 1 gram of fiber. They can be eaten fresh or dried, but if they are too soft, lose nutrients.
AvocadoHeart healthy foods
It helps reduce cholesterol and raises the level of HDL (high-density lipoprotein). One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Instead of mayonnaise which put them into hamburger, place a few slices of avocado.
Raspberries
Have ingredient against cancer development, but also more vitamin C and fiber, which are excellent in the prevention of cholesterol and heart disease. One cup contains only 60 calories, 1 gram of fat and 8 grams of fiber. With fresh raspberries to best goes without fat yogurt or cereals.
Melon
Vitamin C and beta-carotene, both powerful antioxidants, in collaboration with potassium, which has twice as many bananas are an excellent ingredient in the daily diet. Half a melon has 97 calories, a gram of fat and 2 grams of fiber. Proposal for servings, cut into small pieces and place in the freezer, then put in a blender and will get wonderful cold drinks.
Red cranberry juice
It purifies the blood from bladder infections and thus protects against the development of harmful bacteria. A cup of this juice has 144 calories, 0 grams of fat and 0 fiber. Get blueberry juice 100 percent pure and add water and drink it every day, without adding sugar.
Tomatoes
They contain lycopene, a carotenoid strongest of which serves as an antioxidant in the body. Recent research has shown that tomatoes can reduce the risk of problems associated with urinary tract, stomach, and rectum if eaten by half a day. A tomato has 26 calories, 0 fat and 1 gram of fiber. Cut fresh tomato slices pour olive oil because lycopene is best absorbed if eaten in combination with fat. Tomatoes are top nutritious food to eat every day.
Raisins
It is an excellent source of iron, which helps in blood circulation. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Add raisins complex which eat in the morning, and this particularly applies to women who menstruation need more iron.
Figfig
There are a lot of potassium and fiber, as well as vitamin B6, which is needed for a good mood. It reduces cholesterol and prevents excessive water retention in the body. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. The fresh fig is so delicious, but some prefer dry and eat them as a snack thus bring more energy and are recommended for athletes.
Onions
Flavonoids contain one of the most powerful, who are natural antioxidants. Studies have shown that onion protects against cancer, and a chopped onion slice has 61 calories, 0 fat and 3 grams of fiber. Onion provides the body with energy, so if you do not like the onions eyes tearing until the break, you can frying it in the pan and serve with rice or other vegetables.
Broccoli
Broccoli it is known as the great heart healthy foods. It is very important for women because it reduces the risk of breast cancer. There are a lot of vitamin C and beta-carotene. One cup has 25 calories, 0 fat and 3 grams of fiber. Be careful not to boil broccoli, but the best cook in the steam or microwave. Above can squeeze lemon juice to add nutrients and vitamin C.
Spinach
It contains lutein and carotenoids, which protect against macular degeneration, which causes blindness in the elderly. This kingdom of greenery helps maintain a youthful appearance while a cup has only 7 calories.
Garlic
Garlic it is one of heart healthy foods, although it has a strong flavor, it is useful for the reduction of LDL, or so-called “bad cholesterol”. Garlic also lowers blood pressure and helps in the prevention of disorders of the stomach and bowel cancer. One slice has only 4 passed, fat and fiber. All core bowls 15 to 20 minutes, until softened, then dab it on bread instead of butter.
Wheat embryo
A small spoon compensates 7 percent of magnesium, which should be consumed during the day. Magnesium is important for the prevention of muscle pain, and in embryos of wheat has enough vitamin E. A small spoon has 27 calories, and fat grams and fiber as well. Just throw it over yogurt, fruit or cereal.
Lentils
It is excellent against breast cancer, heart health, and 9 grams of protein per half cup. If this amount is caught, it has 115 calories, no fat and 8 grams of fiber. Eat them and you will be supplied with protein.
Peanuts
It reduces heart disease by 20 percent. A handful of peanuts has 166 calories, 14 grams fat and 2 grams of fiber. Always keep a pack in your bag, can be a good substitute for a meal. These are our best heart healthy foods to use for a healthy heart.
