Omega 3 and antioxidants
To preserve the heart and arteries
In France, one in three people die from cardiovascular disease. They can be prevented, in particular by eating a diet rich in omega 3 fatty acids. Omega 3 acids increase the fluidity of the blood, limit the formation of clots and reduce the risk of heart attacks. They also help to regulate the heart rate. They are found in particular in oily fish.
Other foods improve blood circulation: garlic thins the blood, onion counteracts the effects of a diet too rich in fat, red wine (at the rate of two glasses per day maximum) protects the arteries by thinning blood and lowers bad cholesterol levels.
To drive out bad cholesterol
Olive and sunflower oils are rich in omega 6 fatty acids which lower bad cholesterol, which tends to build up in the arteries.
Dried beans and legumes (lentils, chickpeas) contain six cholesterol-lowering agents. According to some studies, daily consumption of cooked dry beans reduces bad cholesterol by about 20%.
Another food to favor: oat fiber, which reduces bad cholesterol (LDL cholesterol) and helps increase good (HDL cholesterol)
To delay the aging of cells
The older we get, the more the body undergoes an oxidation process under the action of free radicals. These molecules, which have lost one of their electrons, attack the body in order to fill this gap. This results in weakening of the cells, clogging of the arteries, slackening of the joints and disruption of the nervous system.
An unstoppable weapon against this oxidation of cells and tissues: antioxidants. The shocking duo is the combination of vitamins C and E, which trap free radicals. Vitamin E is found in vegetable oils, nuts and grains. Fruits and vegetables (apricot, broccoli, tomato, carrot, citrus), rich in vitamin C and beta-carotene (another powerful antioxidant), should be consumed with each meal.
Vitamins and Calcium
To strengthen the immune system
From the age of 30, there is a drop in the number and activity of T lymphocytes which defend the body against attacks and infections. Two solutions to overcome this: vitamin C which develops the body’s defenses, and yogurt. The latter activates the immune system and improves its functioning. It protects the intestinal flora by helping it to reform after any attack. According to the latest research, it would prevent the onset of colon cancer.
To find restful sleep
Insomnia is more common with age. Favor sugary and starchy foods. Rich in serotonin, they soothe cerebral activity and induce a state of relaxation and drowsiness promoting sleep.
Consume 30 g of honey or jam half an hour before bedtime.
To maintain strong bones and healthy teeth
Calcium ensures the growth, maintenance and strength of our skeleton. The consumption of milk or dairy products is essential for children so that they build up a strong bone capital, as well as for postmenopausal women, against the risks of osteoporosis.
Another great ally for maintaining strong bones and healthy teeth is manganese. This mineral salt, which is found in high proportion in pineapple, nuts and cereals, is directly involved in the metabolism of calcium.
To have a good view
Vitamin A and beta-carotene protect eyesight. Liver, butter, eggs are rich in vitamin A. Beta-carotene, also called provitamin A, is transformed in the body into vitamin A. It is found in carrots, tomatoes, green vegetables, melon …
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