Spring refreshes your body and mind. We set up a list of healthy ingredients that help your body prepare for the entire year. Besides being delicious, these veggies support your blood vessels so that you don’t develop a heart disease:

Spinach – Our absolute favorite

There is no better marketing for spinach than Popeye. Still, lots of people still feel this lovely, vessel-cleaning vegetable is just not for them. But wait! You don’t necessarily need to eat raw spinach, there is a great variety of healthy recipes where spinach is only one of the many components. Who could resist a heavenly spinach gnocchi with gorgonzola? If you choose some kind of spinach salad you can also dress them differently (e.g. garlicky, vinaigrette, or warm feta sauce), so that extremely healthy vegetable will never be boring.

Guacamole – The healthiest dip

In avocado, you find oleic acid, folic acid, and carotenoids as well. Take it with or without sour cream, guacamole (avocado dip) is definitely the dip king. Oleic acid is why avocado is good for your heart (it’s a monounsaturated fat that is thought to increase levels of high-density lipoprotein (HDL). Folic acid is the bonus in the mix: especially important at the time of pregnancy, and it’s a powerful antioxidant as well (if it rings the bell from effective cancer-prevention…). Guacamole — if it’s prepared properly — is a healthy food but you usually eat it with tortilla chips – which, in fact, doesn’t take an advanced position on the list of the healthiest foods ever. Try choosing homemade, oven-baked tortilla instead of fried ones.

Apple – The Jolly Joker

Indeed, the latest researches — just as the older ones — ensure us again and again, that apple is not only one of the most versatile fruit if it comes to cooking, but also one of the healthiest ones. Excellent source of antioxidants and radically decreases bad cholesterol (LDL) – along with increasing good cholesterol (HDL) a little bit. But only if you implement it in your everyday diet. Be sure that you always have some on your hands.

Almonds – The heart-healthy snack

Many of us have a natural inclination to unhealthy snacks such as potato chips, salted and roasted peanuts or the arch enemy: french fries. But also many of us simply just love almonds. If we replaced every of our unhealthy snacks to natural (not salted) almonds, that would definitely be a blessing for our heart. Almonds, as a food, helps maintain normal cholesterol level. Its profile is made up of 91-94% unsaturated fatty acids, and as a bonus, it helps essential vitamins (such as K, or B) to be absorbed. Now, what about baking an apple-almond pie at the weekend?

Salmon – Irresistible color in your salad

No wonder that the traditional salmon maki is a real evergreen. The fish have oil in its tissues and around the gut — is one of the most delicious choices when you wish to eat raw or smoked fish (e.g. salmon tartare, lomilomi salmon, salmon carpaccio) or let’s say a  fish steak. This oily fish is a rich source of omega-3 fatty acids that is known to help maintain a healthy heart condition. Wild-caught Alaskan or Pacific Coast salmon is the best choices.

Olive oil – The Mediterranean treasure

Last but not least: Your heart’s gonna be more than thankful for the regular consumption of this wonderful fat. Olive oil is very healthy and it’s a guardian angel of your blood vessels and heart. Although you want to keep in mind that warming it up takes away all of its magic power and, on the contrary, makes olive oil indeed harmful. So dress your salad with it, or eat a super delicious whole-grain-toast-with-olive-oil-and-fresh-tomatoes breakfast where olive oil is flavored with herbs such as basil or oregano. Hmmm. Just never use it for frying.

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