Page 13 - Seniorstoday June 2022 Issue
P. 13
The high fibre in this grain helps lower Flax
cholesterol levels, and possibly sugar levels These seeds are good sources of fiber,
too. Try to have the whole grain though, for phytochemicals called lignans, and
the additional benefit of the fiber. omega-3, 6 and 9 fatty acids. They also
Oatmeal contain alpha linolenic acid, which helps
High levels of protein and fibre means that reduce hypertension.
a bowl of oatmeal will keep you feeling Chia
fuller for a longer time, reducing the Chia seeds are known to reduce triglyceride
cravings for snacks and sweets. This helps levels as well as increase HDL levels,
control blood sugar, weight and the heart. helping prevent plaque formation and
It also helps lower the LDL levels. atherosclerosis.
Hemp
DARK CHOCOLATE With a high Arginine content, they help
lower certain inflammatory marker, thus
helping blood flow.
OLIVE OIL
Extracted from smashed olives, this oil is
very high in anti-oxidants, making it good
not just for the heart, but the entire body.
It can help lower the cholesterol levels and
protect the arteries from atherosclerosis. It
Rich in flavonoids, dark chocolate can also contains oleic acid, which can reduce
help boost heart health. In moderation, hypertension.
dark chocolate has been known to reduce
coronary heart disease and stroke. EDAMAME
These are usually found in pan Asian
SEEDS restaurants. A cup of edamame contains
Including seeds in your diet gives you the about 8 gms of heart healthy fiber, and can
benefit of the fiber, multivitamins and help lower cholesterol. They are also rich in
omega 3 fatty acids, all of which protect isoflavones, and can control hypertension.
you from chronic cardiac problems,
hypertension and lipid dysfunction. GREEN TEA
Brimming with catechins and polyphenols,
green tea can reduce inflammation and
prevent cell damage. Studies have shown
that consuming green tea for a prolonged
period can help reduce hypertension,
increase HDL levels and control blood
sugar.
FRESH HERBS
Fresh herbs, like celery, dill, rosemary, tend
SENIORS TODAY | ISSUE #36 | JUNE 2022 13
