Ideas for Effective 10-Minute

your risk of getting heart disease. Also, since they are so dense, a small handful helps you feel full quickly. When added to a meal or a snack, any weightlifting or exercising you do helps you gain lean, strong muscle as well. Walnuts are hearthealthy also. (Natural almond butter is a great alternative if you do not enjoy eating nuts.) Kale In recent years the incredible “all-around” health properties of kale have come to light. This versatile dark leafy green can be cooked or eaten raw. Fresh leaves of kale drizzled with extra virgin olive oil and sprinkled with sea salt can be baked into incredibly delicious kale chips. Kale is easily added to salads, and is miles ahead of iceberg lettuce in healthy nutrition. What heart benefits do you receive from kale? As Dr. Joel Fuhrman and most other nutritionists will tell you, this is truly a “superfood”. Eating kale boosts your production of heart healthy antioxidants and Omega 3 fatty acids. Your heart benefits by working more efficiently, becoming healthier and resisting disease and infection. Oranges You probably know that oranges are high in vitamin C. That is a good thing. But they also deliver nutritional soluble fiber called pectin. This amazing natural compound actually works like a big sponge, absorbing cholesterol and keeping it from entering your body. That is definitely heart healthy. Also, oranges are high in potassium. Potassium is great for countering the negative effects of salt, and this property can keep your blood pressure at a decent level.

Salmon Grilled salmon offers a taste and texture that is enjoyable to many people without the addition of salt, condiments and unhealthy sauces. You can also grill salmon with a little extra virgin olive oil and enjoy it on a sandwich, in a wrap, on a salad or with some healthy whole grains. Salmon is very flexible as a food item, and along with sardines and tuna (wild, not farm-raised) is rich in Omega 3 fatty acids. The human body cannot manufacture Omega 3. This means you must obtain it in your diet. Salmon and some other fish are extremely high in this naturally beneficial component, and reduce your risk of heart attacks, strokes and death from heart disease according to the Mayo Clinic, the American Heart Association and other respected health authorities.

Garlic Garlic has been known for its health properties for centuries. Garlic is also extremely versatile. It can be cooked or ingested raw, and does a great job of lowering the levels of an enzyme called angiotensin in your body. Angiotensin constricts blood vessels, so when you get plenty of garlic in your diet, your heart does not have to work as hard to pump normally. Garlic has also been shown to reduce the buildup of plaque in your cardiovascular system. Pomegranates Have you seen the rash of pomegranatebased beverages and supplements that claim incredible health benefits? Natural, unprocessed pomegranates and the juice from this purple superfood are exceptionally good for you. Just be aware of pomegranate products