Food for a Healthy Heart – Swiss chard, barley, oats and flax

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Immune Support BreakfastPhoto by Thrive Natural Family Medicine

Swiss chard

This green vegetable is rich in potassium and magnesium, which help to control blood pressure. Swiss chard is also rich in fiber, vitamin A,   iron and vitamins B and C and with antioxidants. Chard belongs to the low-calorie foods like all leafy vegetables because half a cup (100 grams) cooked and drained spinach provides only 20 kcal (84 kJ).

Barley, oats and flax


From Barley and oats you can make porridge and eat as a simple breakfast. Flax can be added to the toppings, pastries, salads, or simply drink with yoghurt. It is very important that you take flax milled because as whole grain he can not be processed in our digestive tract and thus we do not have the benefits of flax because it just passes through the digestive tract. In addition to being the best source of omega-3 fatty acids, flaxseed oil is a good source of omega-6 fatty acid, or linoleic acid.  Flax seed is a good laxative. In our intestinal tract and intestines seeds swell, which increases the volume of the intestine, and it spreads and promotes peristalsis (It is circular contraction and expansion of the digestive organs in the form of waves, which helps to gradually push food through the digestive tract and thus intestinal contents pushed towards the exit).

The remains after draining the oil is used in animal feed wich is high in protein.

In 100 g of barley is 354 calories. It is rich in unsaturated fatty acids (which reduce cholesterol levels in the blood). It contains a lot of vitamin A, vitamin D, vitamin E, higher amounts of vitamin B12 (which is otherwise rare in plants), pantothenic acid, and of minerals containing potassium, magnesium, zinc, iron, phosphorus, cobalt, fluorine and iodine. It is food easy to digest and contains a lot of soluble fiber, which help protect against colon cancer.

Oat grain is Antioxidant, stabilizer, contains a lot of carbohydrates (less fat, more protein).

Grain Oat is the best source of calcium among cereals, and contributes significantly to the health of teeth and bones. It is rich in fiber that influence the decrease of blood cholesterol and improve digestion. It is extremely important in the dietary regimen, since it contains all the important vitamins and minerals. It is used to treat inflammation of the digestive organs, and the effect on the regeneration of the whole organism.


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