Page 11 - Seniorstoday June 2022 Issue
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magnesium and potassium, which help Berries
control blood pressure. Also found are Studies show that consuming 150 gms of
antioxidants like lutein and zeaxanthin, blueberries a day can reduce the risk of
which protect the heart cells. heart disease by 15 %. The anthocyanins
Beetroot present help improve the cell functioning in
Beetroot juice is quite high in nitrates, the blood vessels, lower blood pressure as
which help dilate the blood vessels and well as the LDL levels in the body. Berries
allow free flow of blood. The potassium also have a high fiber content.
present also helps in preventing Cherries
arrhythmias. The phytonutrients present They contain an antioxidant called
in beetroot juice help in lowering blood anthocyanin, and protect the heart vessels
pressure as well as cholesterol and from getting atherosclerotic.
triglycerides. Avocados
Sweet potatoes Packed with mono saturated fats, avocados
With a lower glycemic index than regular reduce the bad cholesterol (LDL) levels.
potatoes, they keep the sugar levels in They are also a good source of potassium,
check, in turn reducing chances of chronic providing about 900 mg per serving.
cardiac diseases. They also have a high Potassium helps control blood pressure,
content of Vit A and lycopene, a powerful keeping the heart healthy.
anti-oxidant which helps prevent cell Tomatoes
damage. Tomatoes are very rich in lycopene, a
Garlic powerful antioxidant. They help maintain
Garlic has long been considered a natural lipids, blood pressure and cell functions.
remedy for a large group of ailments. They also help increase HDL levels (good
Studies have shown that adding garlic cholesterol), which helps reduce plaque
juice to your food daily, can reduce the formation in the blood vessels.
cholesterol levels by 17%. It can also Oranges
prevent platelet build up in the body, Sweet and tangy, these provide you with
reducing the chances of a clot. All this is a healthy dose of Vit C. They also have
because of the presence of allicin, which is high levels of pectin, which helps control
responsible for the therapeutic effects. cholesterol. The potassium helps control
the blood pressure. Also, being low in
FRUITS calories, this fruit can help in maintaining
weight and reducing the load on the heart.
DRY FRUITS AND NUTS
SENIORS TODAY | ISSUE #36 | JUNE 2022 11
