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]]>Berries
Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and flavonoids that can help reduce inflammation and lower the risk of heart disease. Enjoy them as a snack, add them to smoothies, or sprinkle them on top of yogurt for a burst of heart-healthy goodness.
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats help reduce blood pressure, lower triglyceride levels, and decrease the risk of abnormal heart rhythms. Aim for two servings of fatty fish per week to reap the benefits.
Leafy Greens
Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins, minerals, and dietary nitrates that support heart health. They help lower blood pressure, improve circulation, and reduce the risk of heart disease. Incorporate them into salads, stir-fries, or smoothies for a heart-healthy boost.
Avocado
Avocado is a delicious source of heart-healthy monounsaturated fats. These fats can help lower LDL cholesterol levels and increase HDL cholesterol levels, promoting a healthy balance. Add slices of avocado to salads, sandwiches, or enjoy it as a creamy spread on toast.
Nuts and Seeds
Nuts and seeds, such as almonds, walnuts, chia seeds, and flaxseeds, are rich in heart-healthy fats, fiber, and antioxidants. They can help lower LDL cholesterol levels and reduce the risk of heart disease. Snack on a handful of nuts or sprinkle seeds over salads, yogurt, or oatmeal for a heart-boosting crunch.
Oats
Oats are a fantastic source of soluble fiber that helps lower LDL cholesterol levels. They also contain antioxidants and other nutrients that support heart health. Enjoy a bowl of oatmeal topped with berries and nuts for a heart-healthy breakfast.
Dark Chocolate
Indulge in some guilt-free pleasure with dark chocolate. Dark chocolate with a high cocoa content is rich in antioxidants called flavonoids, which can help lower blood pressure and improve blood flow. Enjoy a small piece of dark chocolate as an occasional treat.
Tomatoes
Tomatoes are loaded with lycopene, an antioxidant that gives them their vibrant red color. Lycopene has been linked to a reduced risk of heart disease and stroke. Add fresh tomatoes to salads, make a flavorful tomato sauce, or enjoy them in a Caprese salad for a heart-healthy twist.
Olive Oil
Olive oil is a staple of the heart-healthy Mediterranean diet. It contains monounsaturated fats and antioxidants that can help lower LDL cholesterol levels and reduce the risk of heart disease. Use olive oil as a dressing for salads, a drizzle over roasted vegetables, or for sautéing.
Green Tea
Sip on some soothing green tea to give your heart a boost. Green tea is rich in antioxidants called catechins, which have been associated with improved heart health. Enjoy a warm cup of green tea or try it chilled with a squeeze of lemon for a refreshing twist.
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Firstly, it’s a low impact exercise, which means you can do it without worrying about causing any harm or pressure on your joints. It also means that it’s safe to do with some injuries that would prevent you from other forms of cardio.
Convenient
Another great thing about walking is that you can pretty much do it anywhere. You don’t need a running track or a field—you can just pop out onto the street and off you go!
Good For Your Heart
Walking is a gentle, but great, way to get your heart rate up to a mild level. You won’t normally get super out of breath, but you’re still moving around and that will strengthen your heart in a gentle way.
Good For Your Mind
Walking is also a brilliant way to clear your mind and give you some time to be alone with your own thoughts, which is incredibly beneficial for your mental health.
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Fish, that is high in omega-3 are, recommended for a healthy heart. Omega-3 is the unsaturated fat which controls your cholesterol and reduces inflammation and blood clotting. Major fish that contain Omega-3 are tuna, salmon, trout, mackerel, and herring.
Healthy nuts
Walnuts, pistachios, and almonds have high amounts of unsaturated fats like Omega-3 which can keep your heart healthy.
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Berries
Berries contain big amounts of soluble fiber and phytonutrients which reduce the risk of any heart disease. you can eat them alone or in combination with yogurt and cereals.
Flaxseeds:
Flaxseeds are known to boos the heart health. They contain fiber, omega-3, and phytoestrogens. Taking them in a grounded form is most beneficial. Flaxseed has 100-900 times higher amounts of lignin than any other plant. Lignan is rich in phytoestrogens and anti-oxidants.
Oatmeal
Oatmeal is high in omega-3 fatty acids, folate, and potassium. It lowers the cholesterol and helps to keep the arteries clean.
. UND AB GEHT‘S in den Dienstag!
Tag 2/3 und dann ist die Arbeitswoche auch schon wieder für mich um. 
. Die Kids
, meine Kollegin
und ich
#schokolade selber machen! 
. GEIL oder GEIL?! Andere Auswahlmöglichkeiten gibt es für euch nicht aufgrund von #selfmade von Kindern! 
. Ich bin auf jeden Fall gespannt was dabei raus kommt! 
. Ich für mich habe ja meine Liebe
zum #oatmeal nochmal neu entdeckt! 
Zutatenenliste:. ********************* 
5og zarte Haferflocken 
mit heißem Wasser aufkochen oder in Milch aufkochen lassen 
abkühlen lassen 
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