Day 349of 365
Heart healthy foods
Leafy vegetables
Leafy green vegetables like spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.in particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.
Whole Grains
Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.
Day 350
Heart healthy foods : avocados & green tea
Avocados
Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease. Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day.
Green Tea
Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity.It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.
DAY 351
Heart healthy foods
Almonds
Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health.
They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease
Seeds
Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids.
Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides
Day 352 of 365
*Lung healthy foods*
_Water_
Water is essential for healthy lungs. Dry lungs are prone to irritation. Each day you should try to drink between six and eight glasses.
Fatty Fish
Fish high in fat is an excellent choice of food for healthy lungs as they contain high levels of omega-3 fatty acids which are linked with lung health.
Apples
Apples are the food for adults who want healthy lungs. Apples are effective for adults who want to focus on lung health.
Day 353 of 365
Lung healthy foods
Poultry
Chicken, turkey, and other small poultry birds can benefit your lungs. According to the Office of Dietary Supplements, these foods are high in lung health boosting vitamin A, and your body may absorb animal-based versions of vitamin A better than plant-based versions.
Berries
Berries are rich in antioxidants, which the American Cancer Society notes protects lungs. Acai and blueberry are two of the top sources, but cranberries, grapes, and strawberries are also good for the lungs.
Day 354 of 365
Lung healthy foods
Beets and beet greens
The vibrantly colored root and greens of the beetroot plant contain compounds that optimize lung function.
Beetroot and beet greens are rich in nitrates, which have been shown to benefit lung function. Nitrates help relax blood vessels, reduce blood pressure, and optimize oxygen uptake.
Pumpkin
The brightly colored flesh of pumpkins contains a variety of lung-health-promoting plant compounds. They’re especially rich in carotenoids, including beta carotene, lutein, and zeaxanthin — all of which have powerful antioxidant and anti-inflammatory properties
Studies show that having higher blood levels of carotenoids is associated with better lung function in both older and younger populations.
Day 355 of 365
*Lung healthy foods*
Turmeric
Turmeric is often used to promote overall health due to its potent antioxidant and anti-inflammatory effects. Curcumin, the main active component in turmeric, may be especially beneficial for supporting lung function.
Olive oil
Consuming olive oil may help protect against respiratory conditions like asthma. Olive oil is a concentrated source of anti-inflammatory antioxidants, including polyphenols and vitamin E, which are responsible for its powerful health benefits.
Day 356 of 365
Diabetes protective foods: Vegetables & beans
Green leafy vegetables
Green leafy vegetables are packed full of essential vitamins, minerals, and nutrients. They also have minimal impact on blood sugar levels.Leafy greens, including spinach and kale, are a key plant-based source of potassium, vitamin A, and calcium. They also provide protein and fiber.
Beans
People can try adding kidney beans to a healthful salad.Beans are an excellent food option for people with diabetes. They are source of plant-based protein, and they can satisfy the appetite while helping people reduce their carbohydrate intake.
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