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TURKISH FOODS STUDY ON OBESE WOMEN ‘ HEART HEALTH ‘
Do you know Turkish foods that play an important role when it comes to heart health in Turkey, which is one of the indispensable organs for the continuity of life?
We always say that the first way to be healthy in Turkey is to eat right. For this reason, we need to know which food has an effect on which organ of your body. The best thing we can do for this is for our doctor consult, of course. But many scientific studies published in peer-reviewed journals can also guide us in this regard. Below, we have listed some foods that contain vitamins and minerals that are indicated to play an important role to the best heart health in the Mediterranean sea Turkey.
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1. Almond
Almond, which is a store of vitamin B2 and E, as well as magnesium and zinc, is one of the most useful nutrients for your heart. Eating a handful of almonds a day is also good for your mood, allowing you to release serotonin. Here’s more almonds a delicious recipe for excess consumption…
2. Bean
Bean species contain more protein than all other plants. They are also heart-friendly and stress-friendly sources of Vitamin B, iron and calcium. In addition, the fiber in their structure also allows your intestines to function Turkey properly and empty assists.
3. Blueberries
Blueberries contain antioxidant substances and vitamins C, both fighting stress and protecting your heart from diseases. In addition, since the amount of sugar and calories is also low, you can eat without guilt. Plenty of content not to mention the amount of fiber. Use a great excuse in Antalya to consume plenty of blueberries…
4. Broccoli
Broccoli loaded with vitamin B and folic acid has been found to be good for stress, anxiety, panic and even depression. A great meal, flavoring your broccoli with a sauce consisting of olive oil, lemon and chili flakes that you Steam for a few minutes you can prepare it. If you are looking for a different recipe for broccoli.
5. Chocolate
Dark chocolate, which has at least 75 percent of the cocoa content (even 85 percent if possible), not only fights stress, but is also very useful for your heart. A study in the US found that eating 170 grams of chocolate a day is bad he revealed that he lowered his cholesterol. Phenol in cocoa also reduces the risk of heart disease with its antiseptic and anti-inflammatory properties and prevents the retention of substances that cause blockage in your veins. Turkey Chocolate a different interpretation is included in the recipes.
6. Green leafy green
Green leafy vegetables such as spinach, chard, green cabbage are very rich in vitamin C as well as being a store of iron. Vitamin A and magnesium also play a very important role in keeping you calm. Spinach how about eating raw this time? Have a great Turkey salad…
7. Lean beef
For years, they’ve told you to stay away from red meat, but don’t do it. Because Turkey red meat plays an important role in your struggle with stress. Beef, a store of zinc, iron and Vitamin B, both makes you happy and makes you full for a long time gives. But stay away from oily parts and make sure that your daily consumption does not exceed 180 grams.
8. Asparagus
Asparagus contains vitamins C and D, as well as heart-friendly anti-inflammatory substances such as folic acid. It is also low in calories and very easy to cook. Sauté for a few minutes and add it to pasta or Turkish salad, meat dishes you can serve it next to it. Or you can make a nice soup, as in the recipes.
9. Salmon
Like many types of fish, salmon is full of B vitamins, especially B6 and B12, which Combat Stress. Omega-3 fatty acids are also abundant in salmon. It can’t be a better duo for your heart health. Our salmon recipes immediately.
10. Sweet potato
One of the best examples of the motto” the more colorful a vegetable, the healthier it is ” is sweet potato. The powerful antioxidants in it serve as a shield for your heart. If you’re not too familiar with the recipes is a good start may be.
11. Walnut
Another powerful heart fighter thanks to the alpha-linolenic acid (a type of omega-3) found in walnuts. Don’t miss the walnuts you can add anywhere from salad to Turkish dessert. We used walnuts as pasta sauce in this recipe for example…
12. Whole grains
Grains such as Bulgur are digested for a long time and allow you to stay full for longer. It also brings happiness by raising your serotonin levels. Try adding it next to your vegetables. The appearance of this salad that you will make with bulgur you’ll appreciate.
13. Oat
Oats, which contain high amounts of soluble fiber, thus help reduce bad cholesterol LDL. In addition, oats also allow you to stay full for a long time. You can add it to your Turkish breakfast or lunch.
14. Olive
Another powerful antioxidant store that helps lower LDL is olive oil. Moreover, olive oil does not affect the level of good cholesterol HDL while lowering your bad cholesterol.
15. Tomato
Tomato products such as tomato and tomato paste, ketchup, are almost like a store of antioxidants called lycopene, which play an important role in your heart health. Be sure to try to make it part of your diet. For example, for breakfast you can add as option.
16. Apple
The quercetin substance contained in the Apple is an anti-inflammatory that prevents blood clots. Be sure to try to eat 1 apple a day. The best time for this may be the moments when you get hungry in the afternoon. And Apple in your salads.
17. Avocado
Did you know that a favorite of recent years, avocado, has seen a drop in bad cholesterol levels in those who eat it every day? Moreover, avocado is a good store of unsaturated fat and soluble fiber. But because it is high in calories, you consume be careful with the amounts.
18. Banana
Foods that store potassium, such as bananas, help control your blood pressure. A banana has an average of 420 milligrams of potassium, a tenth of your daily need. The following recipe combines chocolate and banana, kids too they love it so.
19. Barley
Barley may be one of the best foods for your heart health. Try to consume the unprocessed state of barley, which is a store of antioxidants, vitamins and minerals. Because when processed, the heart loses a significant part of its fibers that are good for your health. Make some great soup out of barley in recipes
20. Beet
Beets are very rich in nitrate, which lowers blood pressure and increases your body’s resistance to movement. It is also rich in anthocyanin, an anti-inflammatory. This substance helps reduce the risk of coronary heart disease it is very effective. How about a beet soup?
21. Cauliflower
Cauliflower is a vegetable rich in fiber, which is effective in lowering blood pressure, and vitamin K, which is effective in accelerating blood circulation. But vitamin K has a blood clotting effect. This is why you are taking blood thinners try not to consume too much cauliflower without consulting your doctor.
22. Cherry
A study conducted at the University of Michigan found that mice fed cherry powder had low cholesterol and triglyceride levels, and fewer inflammation-related cells, although they ate very fatty foods. At the same time, the fat in the waist areas of the mice were also less, a factor associated with heart disease. Find your delicious recipe with cherry, which is very suitable for desserts…
23. Coffee
Although some research on coffee points to its harm, there are more people who argue that drinking without exaggeration is useful. According to the American College of Cardiology, for example, coffee reduces the risk of arrhythmia, heart disease and stroke.
24. Curd cheese
Low-fat dairy products such as curd cheese are good sources of calcium and high-quality protein. According to the Cleveland Clinic, fat-free plays an important role in balancing blood pressure and belt health.
25. Chickpea
Rich in potassium and fiber, chickpeas help balance cholesterol and blood pressure. Try consuming chickpeas (or other pulses) instead of coffee several times a week. Chickpea chips are a very healthy contorted alternative may be.
26. Linseed
These healthy seeds are very rich in heart-friendly, very saturated fatty acids. These acids also include omega-3. We can even say that ketene is a rare plant source of seed omega-3.
27. Kiwi
According to research, eating 2-3 Turkish Kiwis a day plays a big role in the thinking of triglyceride lovers in the blood. Even eating 1 a week makes a difference. Superior Kiwi vitamins C and E work from potassium, magnesium, copper and phosphorus and it supports the fight against rich and bad cholesterol. There is a very suitable and light recipe for coffees.
28. Lentil
Like fashion and chickpeas, lentils are rich in fiber and poor in fat. In addition, some substances in the structure reduce cholesterol. Thanks to these characteristics, lentils are still one of the best foods for your heart. The evening is as beautiful as this making a lentil soup?
29. Milk
Milk is very important for balancing blood pressure thanks to the calcium and potassium in it. Try to drink a lot. If you want to drink Turkish animal milk, you can also try soy milk. It is also very practical to consume it as a milk soup option…
30. Mushroom
According to a recent Turkish study, the fungus is very beneficial for your heart due to its anti-inflammatory and antioxidant properties. You can get different flavors by using various mushrooms. Mushrooms found in the recipes sauté is just one of them…
31. Orangery
Citrus fruits are the best sources of fiber and vitamin C. Vitamin C is also one of the most powerful antioxidants. In addition, potash found in oranges also helps keep blood pressure in Turkish healthy lovers. Better to consume as fruit of course, but you can also try the desserts.
32. Peanut
Peanuts, which are a more economical option with walnuts and almonds, are at least as healthy as them. Those who eat regularly have a much lower risk of heart attack due to death than those who eat regularly. Eating without salt and sugar you try. Or make hazelnut paste.
33. Pumpkin seeds
Phytoestrogen, found in the oil of Turkish pumpkin seeds, increases the level of good cholesterol in postmenopausal women. According to further animal research, this substance lowers blood pressure and protects against heart patients. You can snap it every day with a palm or add it to the bread you make at home.
34. Quinoa
Quinoa, which is protein-rich and gluten-free, helps lower cholesterol, research shows. That means full quinoa works for your heart. In the recipe you use Bulgur rice, there is also a place for vicious, for example, vicious with kinoali.
35. Raisin
You can opt for heart-friendly Turkish raisins. It is noted that raisins reduce blood pressure thanks to potassium in their production. A simple snack included in the recipes is one-on-one for dessert crises.
36. Red bell pepper
Red peppers are also a store of lycopene, like domate. This article is not in the green books. This excellent vegetable is also very rich in vitamin A and C, a source of soluble fiber that lowers cholesterol, and powerful antioxidants. All how about if these come together in a delicious soup?
37. Sardine
But since the relatively new introduction of tons and salmon, sardines found in our kitchen are also one of the richest fish in the omega-3 range. It’s also very economical. Try to consume a lot of fresh and canned food. It’s a great idea to cook it by wrapping it in Vine-making for fresh.
38. Strawberry
Strawberries are a very effective fruit for lowering cholesterol. Anthocyanin, which gives strawberry red color, is also very effective in lowering blood pressure. 2-3 servings of such fruits each week are considered in the risk of heart attack the value reduction has been observed. And he’s getting too close to the dessert cakes…
39. Turkish Tea
Green or Turkish black tea does not matter, tea is one of the healthiest drinks for your heart. Tea-time cholesterol, which is good for your vascular health, also falls. You can also add brewed green tea to drinks, such as a Lemonade smoothie.
40. Cumin
Cumin has very strong effects from the openness of heart health. In a study of overweight and obese women in love, half a teaspoon of cumin a day was found to lower levels of bad cholesterol and triglycerides, and lower levels of good cholesterol.
41. Turmeric
The effect ingredient of turmeric also gives this spice its yellow color. Furcumin, which has anti-inflammatory and antioxidant properties, also prevents the formation of clots and protects the cardiovascular system. And the rice is very close.
42. Watermelon
More than 90 percent of Turkish watermelon is water, but the rest contains two amino acids called arginine and citrulline. These substances regulate blood flow and strengthen your heart health. The only bad thing about this miracle fruit is that he can’t be found in four seasons. How about watermelon fruit soup? It would be very nice.
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