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– **Almonds**:
– *Benefits*: Rich in monounsaturated fats, fiber, and antioxidants; may lower LDL cholesterol.
– *Consumption*: A handful (about 42.5 grams) daily.
– **Green Tea**:
– *Benefits*: Contains catechins, antioxidants that may improve arterial function and lower LDL cholesterol.
– *Consumption*: 2-3 cups daily.
– **Pomegranate**:
– *Benefits*: Rich in antioxidants that may reduce plaque formation and improve cardiovascular function.
– *Consumption*: Fresh fruit or juice regularly.
– **Leafy Greens**:
– *Benefits*: High in vitamins and antioxidants; may improve blood flow and lower blood pressure.
– *Consumption*: Include in daily meals.
– **Olive Oil**:
– *Benefits*: Rich in monounsaturated fats; may lower LDL cholesterol and reduce inflammation.
– *Consumption*: Use in cooking or as a dressing.
2. **Adopting a Heart-Healthy Lifestyle**
– **Regular Exercise**:
– *Benefits*: Improves circulation, reduces inflammation, and aids in weight management.
– *Recommendation*: At least 150 minutes of moderate-intensity exercise weekly, including aerobic activities and strength training.
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