Vitamin C helps prevents heart disease

Preventing heart disease may be as easy as eating an orange. New research form the University of Copenhagen shows that high level of vitamin C concentrations in the blood can reduce the risk of cardiovascular disease such as heart disease and stroke.(1) In fact the research shows that people with a high intake of fruits and vegetables have 15% lower risk of developing heart disease (1).

Vitamin C could help reduce heart disease 

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The researchers believe that the reason the vitamin C is promoting heart heath is because it helps “build connective tissue which supports and connect different tissue and organs in the body.”(1) They also believe that it is because vitamin C is antioxidant which prevents damage to the body.

In addition to improving cardiovascular health vitamin C helps with wound healing. It also stimulates bone, teeth and skin growth, and promotes healthy aging.

To get the most benefit from vitamin C it is recommended that people need to eat fruits and vegetable that are high in vitamin C and not just take a vitamin. It also recommend to eat the fresh fruits and vegetables soon after buying them, as they lose vitamin C after being stored for a long period of time. Also over cooking the fruits and vegetable can remove the vitamin C, so they should be steamed for only a short time.

Foods high in vitamin C

Ø  Bell pepper

Ø  Broccoli

Ø  Brussel sprouts

Ø  Cabbage

Ø  Cauliflower

Ø  Grapefruit

Ø  Guava

Ø  Kale

Ø  Kiwi

Ø  Mango

Ø  Oranges

Ø  Papaya

Ø  Potatoes

Ø  Strawberries

Ø  Spinach

Ø  tomatoes

Try this refreshing smoothing, to help get your daily dose of vitamin C

Fruit smoothie

Ingredients

        I.            6 ounces low fat plain yogurt

      II.            1 medium chopped mango

    III.            1 small banana

    IV.            ½ cup strawberries

      V.            ½ cup spinach

    VI.            ½ cup orange juice

  VII.            ½ cup fat-free milk

Directions

1)      Put yogurt, fruit and spinach in blender. Add juice and milk.

2)      Mix in the blender for about 30 seconds, or until mixture is smooth.

3)      If the smoothie is too thick, add juice or milk to desired consistency.

Other ways to promote heart health

In addition to making sure that you get plenty of vitamin C, it is important to eat a diet high in fiber. Foods high in fiber include whole grain rice, whole wheat pasta and high fiber cereals. Fiber plays an important role in lower LDL (bad) cholesterol in the body.

It also importance to choose lean protein (seafood, skinless poultry, dried beans, nuts, seed and tofu). Proteins that are high in saturated fat (red meat, bacon, sausage, whole milk, and cream) need to be limited because they can increase the risk for cardiovascular disease.

We should also limit our intake of salt. The first step to reducing your salt intake is to stop using a salt shaker at the table. We also need to avoid food high in salt, which include salty snack (chips, crackers, and pretzels), canned foods, cured or smoked meats and boxed foods (seasoned noodles or rice, stuffing mixes, macaroni and cheese).

Orange Juice And Oranges

In addition to eating right, exercise is a vital part of a healthy heart. It is recommended that adults get 30 min of exercise daily.

Source: http://www.edtreatmentindia.com/