Majority of the African countries are blessed as "bread baskets" for various food commodities. Very rich and has vitamins that can make you have a healthy heart condition. Several African foods and vegetables have been shown to keep heart healthy and working at its best. While some help in lowering the blood pressure, others help in reducing inflammation and keep cholesterol and other bad fats at bay.
Below is a list of food and vegetables items that are good to add to the African middle class family grocery.
The African avocado fruits get their creamy texture from "good" (monounsaturated) fats, which lower "bad" cholesterol. They are also a good source of various other nutrients like vitamins, minerals, antioxidants, dietary fibers, and essential fatty acids, etc. Avocados can be eaten fresh, used as a spread in place of butter, or added as cubes to salad, oats, cooked beans.
Note that avocados are rich in calories, so eat modest servings at a time.
The different kinds of beans are a top-notch source of protein for heart muscle as well as soluble fiber. Most of these canned products contain high salt content that can raise your blood pressure so it's best you buy and cook your beans because most canned beans contain several other additives and preservatives that may be harmful to heart health.
Berries and other fruits and vegetables
The strawberries or blueberries, which ever contains antioxidants that mop up damage-causing free radicals in the body. they also deliver vitamin C and fibre which repairs the cells and lower the risk of stroke. Strawberries, blueberries, blackberries. Fruits and vegetables like tomatoes and spinach in general are excellent choices because of their nutrients and fiber.
Vegetable oils high in unsaturated fat
The red plam oil has been credited with providing protection against heart disease. But different studies have presented mixed reviews regarding the heart health benefits of palm oil nonetheless palm oil is beneficial to heart and brain health as well being a good source of Vitamin A.
Yogurts and milk are dairy products that are high in potassium and little or no saturated fat. it improves the heart muscle and lower your cholesterol. It's essential to minimize added sugars in your yogurt as too much sugar is detrimental to heart health. Most African fruits and vegetables have potassium in addition to other vitamins and minerals. Bananas, oranges, and sweet potatoes are especially good sources.
Red grapes are used in making red wines are known to have resveratrol, which helps keep platelets in blood from sticking together. that's why most red wine are touted for their heart health advantage over other alcohol.
Be mindful however that red wines may also contain significant alcohol and therefore should be drunk in moderation.
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