According to the Greek National Statistical Service, cardiovascular diseases are the most common cause of death in Greece, since 30% of the total number of deaths are related to heart diseases.
Key factors that are related to the death caused by heart diseases are both amendable and non-amendable. The amendable factors are related to blood pressure, obesity, stress, depression and nutritional habits. Below are the super foods that can ensure your diet is packed with antioxidants, fibre and other healthy elements.
Omega-3 fatty acids
Omega-3 fatty acids are a key for a normal development and growth. Studies show strong evidence that omega-3 fatty acids from fish oil have a substantial antithrombotic effect . Not all fish are good source of Omega 3 fatty acids though. Fish that contain more fat, such as salmon, mackerel and herring are better sources than cods.
Grapes and strawberry
Fresh summer strawberries are one of the most popular, refreshing, and healthy treats on the planet. They also appear to carry a number of health benefits, lowering the risk of heart disease, diabetes, and cancer. Strawberries are an excellent source of vitamin C that protects the body from toxins, and provides a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. Grapes on the other hand have long been associated with a reduced risk of heart disease, diabetes, cancer and other conditions. Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, while the flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis.
Green tea is the healthiest beverage on the planet. It has antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits, since it is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants and it also has small amounts of minerals that are important for health.
Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate can improve health and lower the risk of heart disease. The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates.
All nuts have different nutrition credentials and will offer various health benefits, especially for the heart diseases. Packed with protein, fibre and essential fats, nuts are definitely a super-food. 30gr of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. Almonds are high in vitamin E, a nutrient which helps to improve the condition and appearance of your skin, chestnuts are by far the nut with the lowest fat and calories, rich in starchy carbs and fibre, and in their raw form are a good source of vitamin C and walnuts’ superior antioxidant content is useful in the fight against cancer.
Garlic is low in calories and very rich in Vitamin C, Vitamin B6 and Manganese. It also contains trace amounts of various other nutrients. Garlic supplementation is known to boost the function of the immune system. Human studies have found garlic supplementation to have a significant impact on reducing blood pressure in people with high blood pressure.
Due to their beneficial phytochemicals such as lycopene, tomatoes also play a role in preventing chronic disease and deliver other health benefits. As an excellent source of vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
Resveratrol is one of the most powerful antioxidant compounds of red wine, which can help reduce the saturated fat accumulated in the arteries. Red wine also contains flavonoids and saponins that protect you against cardiovascular diseases. Consumption of red wine in moderation can greatly lower the risk of breast cancer in women. Red wine also contains quercetin, which prevents lung cancer.