Atherosclerosis is a disease in which the inside of an artery narrows due to the buildup of plaque. Initially, there are generally no symptoms. When severe, it can result in coronary artery disease, stroke, peripheral artery disease, or kidney problems, depending on which arteries are affected. Symptoms, if they occur, generally do not begin until middle age.The exact cause is not known. Risk factors include abnormal cholesterol levels, high blood pressure, diabetes, smoking, obesity, family history, ...

atherosclerosis

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What-foods-cause-inflammation-in-the-body?

What foods cause inflammation in the body? 

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As you've already learned, inflammation is the body's natural response to injury and infection. But inside the arteries, chronic inflammation promotes atherosclerosis - the accumulation of fatty, cholesterol-rich plaque. Your body perceives this plaque as unusual and alien to it, so it tries to isolate plaque from the blood. But if this wall is demolished, the plaque could burst. The contents then mix with the blood, forming a clot that blocks blood flow. These clots are responsible for most heart attacks and most strokes.

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There are also quite a few studies that look at the adverse role of certain foods in relation to inflammatory processes in the body. Some of the foods that have been linked to an increased risk of chronic diseases such as type 2 diabetes and heart disease have also been linked to excessive inflammation. Unhealthy foods also contribute to weight gain, which in itself is a risk factor for inflammation and other health problems. <a href="https://linkinghub.elsevier.com/retrieve/pii/S2161831322005233" target="_blank" data-ref="Redirecting" rel="noopener">[ref.</a>&nbsp;1]&nbsp;

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What foods cause inflammation? These are the well-known refined carbohydrates, such as white bread and pastries; French fries and other fried foods; soda and other sugar-sweetened beverages; red meat (burgers, steaks) and processed meat (hot dogs, sausages); margarine and lard.

Anti-inflammatory-foods-for-a-healthy-diet

Anti-inflammatory foods for a healthy diet

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An anti-inflammatory diet should include the following foods: &nbsp;<a href="https://www.mdpi.com/2227-9059/9/8/922" target="_blank" data-ref="Anti-Inflammatory Properties of Diet: Role in Healthy Aging" rel="noopener">[ref. 2]</a>&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">Olive oil - the main anti-inflammatory effects of olive oil are from antioxidants, one of which is oleocanthal. This antioxidant has been shown to act as ibuprofen, an anti-inflammatory drug. In addition, the antioxidants in olive oil may reduce oxidative damage caused by free radicals, which are thought to be one of the drivers of cancer. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0261649" target="_blank" data-ref="Olive oil intake and cancer risk: A systematic review and meta-analysis" rel="noopener">[ref.</a>&nbsp;3]&nbsp;</li><li style="font-weight: 400;" aria-level="1">Avocado - primarily rich in healthy fats (monounsaturated "good" fats) - those that help reduce cholesterol and soothe inflammation of the joints. Avocados are also high in vitamin K, vitamin C, vitamin E, manganese, selenium and zinc.</li><li style="font-weight: 400;" aria-level="1">Green leafy vegetables, such as spinach, cabbage and kale, mangold, arugula, dandelion and other leafy vegetables - rich in antioxidants and alkalize the body. They are packed with vitamins and nutrients, including folate, fiber, vitamins A, vitamin C, vitamin E, and vitamin K, along with a variety of minerals.</li><li style="font-weight: 400;" aria-level="1">Nuts such as almonds and walnuts Among all nuts, walnuts are the richest source of omega-3 fatty acids, especially alpha-linolenic acid, which is known for its anti-inflammatory properties. Walnuts have also been found to lower bad cholesterol while improving metabolism and heart function. &nbsp;<a href="https://www.mdpi.com/2072-6643/12/2/550" target="_blank" data-ref="Beneficial Effects of Walnuts on Cognition and Brain Health" rel="noopener">[ref. 4]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Oily fish, such as salmon, mackerel, tuna, and sardines an excellent source of omega-3 fatty acids has been linked to numerous health benefits, including a reduced risk of heart disease, arthritis treatment, and other inflammatory conditions.</li><li style="font-weight: 400;" aria-level="1">Fruits, such as strawberries, blueberries, cherries, and oranges Fruits, whether blueberries, strawberries, raspberries, or blackberries all contain antioxidants known as anthocyanins. In fact, the presence of anthocyanins gives the fruits their vibrant red, blue and purple color. Although all fruits are usually high in antioxidants, berries are superstars with chemical compounds that deal with inflammation, cancer and cardiovascular disease. Berries not only reduce existing inflammation, but also train our cells to better respond to any cases of future inflammation.</li><li style="font-weight: 400;" aria-level="1">Garlic (A. sativum) - garlic has been used for centuries for its healing properties, and studies have shown that it has both a preventive action against cancer and a strengthening of the immune system. It is a natural anti-inflammatory, antifungal and antiviral agent.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Ginger (Zingiber officinale) - ginger, like garlic, has been used for centuries all over the world for its healing properties. It is well known to relieve nausea and help with fainting and pain. Ginger contains substances known as gingerols that reduce inflammation and exclude pain-causing compounds in the body. In terms of digestion, ginger helps and promotes peristalsis.</li></ul>

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The anti-inflammatory diet focuses on the consumption of fruits and vegetables, foods containing omega-3 fatty acids, whole grains, good sources of protein, healthy fats and spices. Unsuitable for such a way of eating are processed foods, red meats and alcohol, foods with a large amount of sugar and the like. An anti-inflammatory diet is not a certain regimen, but rather a style of eating that can significantly reduce the risks of developing various diseases, such as diabetes, Hashimoto's autoimmune thyroiditis, arthritis, cancer, and more.

8 Foods That Can Fight Inflammation in the Body

Бетина Цветкова

What-is-a-heart-attack?

What is a heart attack?

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A heart attack occurs when blood flow to the heart is severely reduced or blocked. The blockage is usually due to the accumulation of fat, cholesterol and other substances in the heart (coronary) arteries. Fatty deposits containing cholesterol are called plaques. The process of plaque buildup is called atherosclerosis.

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Sometimes plaque can burst and form a clot that blocks blood flow. Lack of blood flow can damage or destroy part of the heart muscle.&nbsp;

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Heart attack is also called myocardial infarction. Immediate treatment of a heart attack is necessary to prevent a fatal outcome, which means immediately seeking emergency care. <a href="https://www.ncbi.nlm.nih.gov/books/NBK537076/" target="_blank" data-ref="Page not available - NCBI BookshelfTwitterFacebookLinkedInGitHubNCBI Insights BlogTwitterFacebookYoutube" rel="noopener">[ref.</a>&nbsp;1]&nbsp;

Symptoms-of-heart-attack-(myocardial-infarction)

Symptoms of heart attack (myocardial infarction)

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The symptoms of heart attack are different. Some people may have mild symptoms, while others have severe symptoms. There may be no pre-existing symptoms. &nbsp;<a href="https://f1000research.com/articles/7-1378/v1" target="_blank" data-ref="Understanding myocardial infarction | F1000Research" rel="noopener">[ref. 2]</a>&nbsp;

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The most common symptoms of myocardial infarction include:

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<ul><li style="font-weight: 400;" aria-level="1">Chest pain that can be felt as pressure, tightness, squeezing&nbsp;</li><li style="font-weight: 400;" aria-level="1">Pain or discomfort that spreads to the shoulder, arm, back, neck, jaw, teeth, or sometimes upper abdomen</li><li style="font-weight: 400;" aria-level="1">Cold sweat</li><li style="font-weight: 400;" aria-level="1">Fatigue</li><li style="font-weight: 400;" aria-level="1">Heartburn or indigestion</li><li style="font-weight: 400;" aria-level="1">Dizziness or sudden dizziness</li><li style="font-weight: 400;" aria-level="1">Nausea</li><li style="font-weight: 400;" aria-level="1">Shortness of breath</li></ul>Women may have atypical symptoms, such as brief or sharp pain in the neck, arm, or back. Sometimes the first sign of a heart attack is a sudden cardiac arrest.

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Some heart attacks occur suddenly. But many people have warning signs and symptoms hours, days, or weeks in advance. Chest pain or pressure (angina) that continues to occur and doesn't go away with taking a break may be an early warning sign. Angina is caused by a temporary decrease in blood flow to the heart. The two conditions are different, so for any of the listed symptoms, seek medical attention.&nbsp;

Why-do-arteries-become-clogged?

Why do arteries become clogged?

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Usually we are talking about a set of several risk factors that increase the risk of developing cardiovascular disease. Some of the most common risk factors include:

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<ul><li style="font-weight: 400;" aria-level="1">High blood pressure</li><li style="font-weight: 400;" aria-level="1">Obesity</li><li style="font-weight: 400;" aria-level="1">Inadequate diet - poor in healthy fats and fiber</li><li style="font-weight: 400;" aria-level="1">Sedentary lifestyle</li><li style="font-weight: 400;" aria-level="1">Cigarette smoking</li><li style="font-weight: 400;" aria-level="1">Diabetes</li><li style="font-weight: 400;" aria-level="1">Genetic factors/family history</li></ul>If you have any of these risk factors, it's important to make the necessary changes to reduce your risk of clogging your arteries. Switching to a healthier diet, quitting smoking, losing weight and more physical activity during the day can have a huge impact on your cardiovascular health.

Foods-That-May-Help-Prevent-Clogged-Arteries-and-Release-Them

Foods That May Help Prevent Clogged Arteries and Release Them

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If you build your diet properly, i.e. if it includes mostly healthy foods, it brings benefits for overall health. Some foods can help release arteries naturally, as well as prevent clogging. This protects your cardiovascular health and reduces the risk of some of today's deadliest conditions.

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Let's see what foods have benefits for cardiovascular health and help unclog the arteries:

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<ul><li>Berries - the most useful are strawberries, blueberries, cranberries, blackberries and raspberries. Studies have shown that berries reduce inflammation, support heart health, and improve oxidation. &nbsp;<a href="https://www.mdpi.com/2072-6643/11/9/1983" target="_blank" data-ref="Role of Berry Bioactive Compounds on Lipids and Lipoproteins in Diabetes and Metabolic Syndrome" rel="noopener">[Ref. 3]</a>&nbsp; Research has also shown that eating berries significantly reduces risk factors for atherosclerosis, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels. &nbsp;<a href="https://www.nature.com/articles/srep23625?error=cookies_not_supported&amp;code=773a4edf-1c31-446c-baa0-ce0bf7015daf" target="_blank" data-ref="Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials - Scientific Reports" rel="noopener">[ref. 4]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Avocado - instead of mayonnaise in your burger or sandwich, replace it with a little avocado. Studies have shown that daily consumption of avocado leads to an improvement in blood cholesterol (lower LDL and higher HDL). HDL cholesterol is the cholesterol that helps remove cholesterol from the arteries and prevents plaque formation.</li><li style="font-weight: 400;" aria-level="1">Asparagus - a natural food for cleansing the arteries. It can help lower blood pressure and prevent blood clots that can cause heart disease. This vegetable is packed with fiber and minerals, along with a long list of vitamins, including K, B1, B2, C, and E.</li><li style="font-weight: 400;" aria-level="1">Pomegranate - this fruit contains phytochemicals that act as antioxidants to protect the lining of the arteries from damage. Pomegranate juice stimulates the production of nitric oxide in the body, which helps keep blood circulation good and arteries clean.</li><li style="font-weight: 400;" aria-level="1">Broccoli - broccoli is rich in vitamin K, which helps protect the arteries from damage. It is also packed with fiber, which can help lower blood pressure and cholesterol levels.</li><li style="font-weight: 400;" aria-level="1">Garlic - Garlic is one of the best sources of the therapeutically beneficial medical compound allicin. Studies have shown that high doses of garlic extract for a long time are effective in reducing blood pressure and bad LDL cholesterol.</li><li style="font-weight: 400;" aria-level="1">Sesame seeds some studies show that eating sesame seeds regularly can help reduce high cholesterol and triglycerides which are risk factors for heart disease. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat and 39% monounsaturated fat. They are also an excellent source of fiber for good digestion. Additionally, lignans, vitamin E, and other antioxidants in sesame seeds can help prevent plaque buildup in the arteries, potentially supporting healthy blood pressure. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/10.1002/jsfa.8361" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 5]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Turmeric - this spice is a powerful anti-inflammatory agent. It acts to reduce inflammation, which is a major cause of arteriosclerosis - hardening of the arteries. Adding turmeric to your diet can reduce damage to arterial walls, reducing the chances of a blood clot forming. &nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0734975019300102" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 6]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Foods rich in L-arginine - in the body the amino acid arginine is converted into nitric oxide (NO). Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and also improves blood circulation. Some evidence suggests that arginine may help improve blood flow in the arteries of the heart. Some of the most nutritious foods high in L-arginine include turkey, pork tenderloin, chicken, pumpkin seeds, soybeans, peanuts, spirulina, dairy, chickpeas, and lentils. &nbsp;<a href="https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0084-z" target="_blank" data-ref="Dietary L-arginine intake and the incidence of coronary heart disease: Tehran lipid and glucose study - Nutrition &amp; Metabolism" rel="noopener">[ref. 7]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Fish - Fish is rich in essential nutrients, including omega-3 fats. Eating an omega-3-rich diet can help reduce the risk of atherosclerosis. Studies have shown that omega-3s help reduce the expression of cellular adhesion molecules proteins that allow cells to stick to each other and their surroundings. Your body releases cell adhesion molecules in response to inflammation, and they are the driving force behind the clogged arteries. In addition, fish intake is associated with a reduced risk of atherosclerosis. &nbsp;<a href="https://www.tandfonline.com/action/cookieAbsent" target="_blank" data-ref="" rel="noopener">[ref. 8]</a>&nbsp;</li></ul>

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A healthy diet rich in beneficial nutrients can help reduce the risk of developing clogged arteries. Research shows that eating foods such as fish, avocados, berries, asparagus, pomegranate and others supports the health of the arteries.
Remember that blood is pumped throughout the body from the heart through the arteries. When arteries are blocked by plaque or fat deposits, the condition can make it impossible for blood to move around the body and lead to serious health damage. Nutrition is crucial to maintaining the health of all our organs and systems. Through the selection of foods in the article, we hope to help you improve your diet and take steps towards heart disease prevention.

Healthy Foods That Clog Arteries and Prevent a Heart Attack

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Healthy Foods That Unclog Arteries and Prevent Heart Loss

The-health-benefits-of-nara

The health benefits of nara

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The exotic pomegranate (Punica granatum) is a deciduous shrub of the Lythraceae family, the Panicoideae subfamily, which grows between 5 and 10 meters in height. Juicy fruits are consumed fresh, and juice is a source of grenadine syrup used in flavorings and liqueurs. Pomegranate is high in dietary fiber, folic acid, vitamin C, and vitamin K.&nbsp;

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Small pink seeds in the pomegranate, called arils, are also an edible part of the fruit. Although removing them from the inside of the fruit can be labor-intensive, their nutritional profile and taste are worth the effort.

High-in-antioxidants

High in antioxidants 

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Antioxidants are substances that help protect cells from environmental toxins, such as pollution and cigarette smoke. Antioxidants are known to help prevent and repair DNA damage, which can lead to the development of cancer.&nbsp;

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Pomegranate juice alone will not protect you from cancer, but observing a healthy diet, such as the Mediterranean diet, is an important part of the prevention of such diseases.

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Pomegranate for prostate health 

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Some studies have found that components in pomegranate juice help inhibit the movement of cancer cells by weakening their attraction to a chemical signal that promotes the spread of cancer. &nbsp;<a href="https://www.sciencedaily.com/releases/2010/12/101212121741.htm" target="_blank" data-ref="" rel="noopener">[ref. 1]</a>&nbsp;

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Other studies have shown that pomegranate bark extract has anticancer properties and that pomegranate bark can be used for additional healing purposes. &nbsp;<a href="https://www.eurekaselect.com/article/116853" target="_blank" data-ref="An Insight into Anticancer Bioactives from Punica granatum (Pomegranate)" rel="noopener">[ref. 2]</a> &nbsp;&nbsp;<a href="https://onlinelibrary.wiley.com/doi/10.1111/jfbc.14024" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp;

Pomegranate-for-heart-health

Pomegranate for heart health 

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Pomegranates have been used for thousands of years as Ayurvedic medicinal food due to its antioxidant properties. Oxidative stress is associated with many chronic diseases, including diabetes and heart disease.&nbsp;

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Some studies have found that pomegranate can improve oxidative stress factors and therefore positively affect these conditions due to its rich antioxidant content. &nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S2405457721011219" target="_blank" data-ref="Redirecting" rel="noopener">[Ref. 4]</a>&nbsp;

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In a comprehensive 2022 scientific review of 10 of the most common fruits and their impact on cardiovascular disease, the researchers note that pomegranates and pomegranate juice can have significant benefits in improving a range of heart problems, such as high blood pressure, coronary artery disease and atherosclerosis. &nbsp;<a href="https://www.dovepress.com/promising-nutritional-fruits-against-cardiovascular-diseases-an-overvi-peer-reviewed-fulltext-article-VHRM" target="_blank" data-ref="Promising Nutritional Fruits against Cardiovascular Diseases | VHRM" rel="noopener">[Ref. 5]</a>&nbsp;

Maintains-urine-balance

Maintains urine balance 

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In vitro studies and studies in humans have found that pomegranate extract can help reduce the formation of kidney stones. This benefit is again largely due to the antioxidant activity of the fetus.&nbsp;

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In one study of adults (18-70 years) with recurrent kidney stones were given 1000 mg pomegranate extract for 90 days. It has been found that this helps to inhibit the mechanism by which the stones in the body are formed. &nbsp;<a href="https://link.springer.com/article/10.1007/s00240-014-0686-8?error=cookies_not_supported&amp;code=845453cc-f985-444d-8183-0930f8987945" target="_blank" data-ref="Oxidative stress and nephrolithiasis: a comparative pilot study evaluating the effect of pomegranate extract on stone risk factors and elevated oxidative stress levels of recurrent stone formers and controls - Urolithiasis" rel="noopener">[Ref. 6]</a>&nbsp;

Pomegranate-is-beneficial-to-the-brain

Pomegranate is beneficial to the brain 

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Pomegranates contain compounds called elagithanins, which act as antioxidants and reduce inflammation in the body. As such, they also offer protective benefits for your brain against conditions that are affected by inflammation and oxidative stress.

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Some studies have found that elagithans can help protect the brain from developing Alzheimer's and Parkinson's disease by reducing oxidative damage and increasing brain cell survival. &nbsp;<a href="https://www.mdpi.com/1422-0067/21/1/202" target="_blank" data-ref="Neuroprotective Effects of Pomegranate Juice against Parkinson&rsquo;s Disease and Presence of Ellagitannins-Derived Metabolite&mdash;Urolithin A&mdash;In the Brain" rel="noopener">[Ref. 7]</a>&nbsp;

Pomegranate-juice-or-seeds---how-to-peel-pomegranate?

Pomegranate juice or seeds - how to peel pomegranate? 

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Pomegranate seeds and juice directly from the fruit are always better options than bottled juice, but both have their advantages. If you want to consume less sugar instead of drinking bottled pomegranate juice, open the pomegranate and eat the fruit from the inside. There are subtleties in the proper cutting of the fruits that we will share with you. Here's an easy way to peel pomegranate:

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<ul><li style="font-weight: 400;" aria-level="1">Hold the pomegranate so that the protruding end of the stem points to one side. Cut off a wide cut from the crown with the stem in the middle. Then turn the fruit so that the cut edge is on top.</li><li style="font-weight: 400;" aria-level="1">You will see a set of subdivisions coming down from the top; the second set starts from the end of the stem. The two sets are separated by a ridge passing around the pomegranate about two-thirds of the way down from the top.</li><li style="font-weight: 400;" aria-level="1">Cut the skin of the pomegranate along the edges that go from top to bottom and along the horizontal edge. Try to pierce the skin as deep as the white zipper, and avoid cutting the seeds.</li><li style="font-weight: 400;" aria-level="1">Then, carefully pull the pomegranate. It's going to fall into the shape of a star. Spoon out the juicy seeds to eat and discard the white membrane, which tastes bitter.</li></ul>If it has not become quite clear, we offer you a clip with instructions: <a href="https://www.youtube.com/watch?v=dXD-0Ng1aSo" target="_blank" rel="noopener">The Best way to cut and open a Pomegranate</a>

It seems that pomegranates are healthy fruits and have a place in the cardioprotective diet, as well as in any other healthy diet. You can add them to your salads, to oatmeal, quinoa, or yogurt. Pomegranates can also be prepared with chicken and turkey meat. It all depends on your preferences and imagination in the kitchen. Besides, you already know how to peel pomegranates easily and quickly!

10 great health benefits of Pomegranate (Punica granatum)

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The-best-fruits-for-weight-loss

The best fruits for weight loss

Rhubarb

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Rhubarb is actually a vegetable, but in Europe and North America it is often prepared as a fruit. [&nbsp;<a href="https://www.herbal-organic.com/bg/herb/14674" target="_blank" data-ref="Rhubarb" rel="noopener">[ref. 1]</a>&nbsp;] Represents the fleshy edible stems of species and hybrids Rheum of the Polygonaceae family, which are prepared and used for food. The whole plant &ndash; a perennial herbaceous plant growing from short thick rhizomes &ndash; is also called rhubarb.&nbsp;

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Although it has only 11 calories per stalk, it still contains almost 1 gram of fiber and almost 20% of RDI&nbsp; for vitamin K. In addition, rhubarb fiber can help reduce high cholesterol, which is a common problem for people struggling with excess weight.

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In a study of 83 people with atherosclerosis - a disease of the arteries - those who were given 23 mg. dried rhubarb extract per kilogram of body weight (50 mg per kg) for six months, had a significant decrease in cholesterol and improved function of blood vessels.

Kiwi

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Kiwis (Actinidia Deliciosa) are small, brown fruits with a bright green or yellow core and small black seeds. Very rich in nutrients, kiwi is an excellent source of vitamin C, vitamin E, folate and fiber and has significant health benefits. [ <a href="https://www.herbal-organic.com/bg/herb/15350" target="_blank" data-ref="Actinidia deliciosa" rel="noopener">[ref. 2]</a>&nbsp;]

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In one study, 41 people with prediabetes consumed two golden kiwis a day for 12 weeks. They had higher levels of vitamin C, lowering blood pressure and reducing waist circumference by just over 3cm. [&nbsp;<a href="https://www.mdpi.com/2072-6643/10/7/895" target="_blank" data-ref="SunGold Kiwifruit Supplementation of Individuals with Prediabetes Alters Gut Microbiota and Improves Vitamin C Status, Anthropometric and Clinical Markers" rel="noopener">[ref. 3]</a>&nbsp;

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Further studies note that kiwis can help control blood sugar, improve cholesterol and support gut health - any additional benefits for weight loss. [&nbsp;<a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-015-0086-0" target="_blank" data-ref="Effects of kiwi consumption on plasma lipids, fibrinogen and insulin resistance in the context of a normal diet - Nutrition Journal" rel="noopener">[ref. 4]</a>&nbsp;]

Melons

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Melons are low in calories and high in water, which makes them very suitable for weight loss. Just 1 cup (150-160 grams) of melon, such as honey dew or cantaloupe varieties, provides a modest 46-61 calories.

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Although low in calories, melons are rich in fiber, potassium and antioxidants, such as vitamin C, beta-carotene and lycopene. [&nbsp;<a href="https://academic.oup.com/advances/article/3/4/506/4591497" target="_blank" data-ref="Health Benefits of Fruits and Vegetables" rel="noopener">[ref. 5]</a>&nbsp;]

Oranges

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Like all citrus fruits, oranges (Citrus sinensis) are low in calories, but high in vitamin C and fiber. Besides, they're very saturation. However, it is recommended to eat whole fruits - instead of drinking fruit juices from a squeezed orange. This leads not only to the control of hunger and calorie intake, but also to an increased sense of satiety. [ <a href="https://www.nature.com/articles/ijo2012183?error=cookies_not_supported&amp;code=7026361a-70f3-4951-92a7-7606db80ae70" target="_blank" data-ref="Effects of fruit and vegetable, consumed in solid vs beverage forms, on acute and chronic appetitive responses in lean and obese adults - International Journal of Obesity" rel="noopener">[ref. 6]</a>&nbsp;]

Bananas

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In weight loss mode, some people avoid bananas (Musa Balbisiana) due to their high sugar and calorie content. [&nbsp;<a href="https://www.herbal-organic.com/bg/herb/14396" target="_blank" data-ref="Musa balbisiana" rel="noopener">[ref. 7]</a> ] Although bananas are more caloric than many other fruits, they are also richer in nutrients, delivering potassium, magnesium, manganese, fiber, numerous antioxidants and vitamins A, B6 and C. [&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0308814616303831" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 8]</a>&nbsp;]

Avocado

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Avocados are a greasy, caloric fruit grown in warm climates. Half an avocado (100 grams) contains 160 calories, making it one of the most calorific fruits. The same amount provides 25% of RDI for vitamin K and 20% for folate.

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Despite its high calorie and fat content, avocados can promote weight loss and contribute to its beneficial fats for better health. [&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0899900704002229" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 9]</a>&nbsp;]

Fruits are an essential part of a healthy diet and can help with weight loss, fluid release and detoxification. Most fruits are low in calories, but high in nutrients and fiber, which can increase sity and help to reduce hunger. Note that it is best to eat the whole fruit, not a squeezed juice.

11 Best Fruits for Weight Loss [Part 2]

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What is collagen?

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Collagen is the most common protein in the body, and it is the main component of connective tissue that builds tendons, ligaments, skin and muscles. Collagen has many important functions, including providing structure and strength of the skin, strengthening bones, building the intestinal mucosa and others.

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There are 28 types of collagen, but four of them are the most common:

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<ul><li style="font-weight: 400;" aria-level="1">Type I: most common, found in any connective tissue;</li><li style="font-weight: 400;" aria-level="1">Type ll: located in the joints and intervertebrae discs (pillows that serve as shock absorbers of the spine);</li><li style="font-weight: 400;" aria-level="1">Type lll: the main component of reficular fibers, which are found in the skin and blood vessels;</li><li style="font-weight: 400;" aria-level="1">Type lV: component of your kidneys, inner ear and eye lens;</li></ul>

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Which foods are rich in collagen

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Foods that contain gelatin, such as bone broth, provide a certain amount of collagen. [&nbsp;<a href="https://www.annualreviews.org/doi/10.1146/annurev-food-031414-111800" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 1]</a>&nbsp;] Gelatin is a protein substance derived from collagen after preparation. Collagen is also found in the connective tissue of animals. Therefore, products such as chicken skin, pig skin, beef and fish are sources of collagen.

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Vitamin C is crucial for collagen synthesis, so you should also make sure you eat foods rich in this vitamin, such as citrus fruits, broccoli and bell peppers. [ <a href="https://www.ncbi.nlm.nih.gov/books/NBK507709/" target="_blank" data-ref="Page not available - NCBI BookshelfTwitterFacebookLinkedInGitHubNCBI Insights BlogTwitterFacebookYoutube" rel="noopener">[ref. 2]</a>&nbsp;] More research is needed to determine whether eating foods rich in collagen helps to increase collagen levels in your body, as they may not have the same benefits as supplements.

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Digestive enzymes break down collagen in food into individual amino acids and peptides. Additives may be the better choice, since the collagen in them is already degraded or hydrolyzed, which is why it is believed to be digested more efficiently than collagen than food.

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Health Benefits of Collagen Supplements

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Supplementation of collagen can provide various health benefits, including:

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<ul><li style="font-weight: 400;" aria-level="1">Can improve skin health - Collagen is an essential component of the skin. It has an important role to play in strengthening the skin, as well as in elasticity and hydration. As you get older, the body produces less collagen, which leads to dry skin and the formation of wrinkles and fine lines. [&nbsp;<a href="https://www.karger.com/Article/FullText/371708" target="_blank" data-ref="" rel="noopener">[ref. 3]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">Can relieve joint pain - Collagen helps to maintain the integrity of cartilage - the healthy tissue that protects your joints. As the amount of collagen in the body decreases with age, the risk of degenerative joint diseases such as osteoarthritis increases. [&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0047637416302810" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4]</a>&nbsp;] Some studies have shown that collagen supplements can help improve osteoarthritis symptoms and reduce general joint pain.&nbsp;</li><li style="font-weight: 400;" aria-level="1">It can prevent the loss of bone tissue - your bones are made mainly of collagen, which gives them structure and strength. Just as collagen in the body decreases over time, so does bone mass decrease. This can lead to conditions such as osteoporosis. Studies have noted that collagen supplements can help inhibit bone tissue degradation. [&nbsp;<a href="https://www.researchgate.net/publication/299075110_Collagen_supplementation_as_a_complementary_therapy_for_the_prevention_and_treatment_of_osteoporosis_and_osteoarthritis_a_systematic_review" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 5]</a>&nbsp;]</li><li style="font-weight: 400;" aria-level="1">May increase muscle mass - Studies have shown that collagen supplements help increase muscle mass in people with sarcopenia - this is the gradual loss of muscle mass that occurs with age. Researchers suggest that additional collagen intake may promote the synthesis of muscle proteins such as creatine, as well as stimulate muscle growth after exercise. [&nbsp;<a href="https://www.cambridge.org/core/product/identifier/S0007114515002810/type/journal_article" target="_blank" data-ref="Please Wait... | Cloudflare" rel="noopener">[ref. 6]</a>&nbsp;</li><li style="font-weight: 400;" aria-level="1">May promote heart health - Researchers suggest that collagen supplements may help reduce the risk of heart disease. Collagen provides structure of your arteries, the blood vessels that carry blood from the heart to the rest of your body. Without enough collagen, the arteries can become less flexible and elastic, which predisposes the development of atherosclerosis. More studies are needed in this direction to confirm the usefulness of collagen for cardiovascular health.</li><li style="font-weight: 400;" aria-level="1">Other health benefits - in particular for healthier nails, healthy intestinal mucosa, brain function and weight control.&nbsp;</li></ul>

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Collagen supplements have several benefits related to skin, joint, bone, muscle and heart health. There is not yet enough evidence to support the purported effects of collagen on weight loss or gut or brain health. We certainly know that collagen is an essential component of bones and cartilage tissue, as well as nails and skin, for which it is fundamental.

Top 6 Health Benefits Of Taking Collagen Supplements

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Spirulina is extremely rich in multiple nutrients

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Spirulina is an organism that grows in both fresh and saltwater. It is a type of cyanobacteria, which is a family of single-celled microbes, often called blue-green algae. Just like plants, cyanobacteria produces energy from sunlight through photosynthesis. &nbsp;<a href="https://bg.wikipedia.org/wiki/%D0%A4%D0%BE%D1%82%D0%BE%D1%81%D0%B8%D0%BD%D1%82%D0%B5%D0%B7%D0%B0" target="_blank" data-ref="Фотосинтеза &ndash; Уикипедия" rel="noopener">[ref. 1]</a>&nbsp;

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Spirulina has been consumed since the ancient Aztecs, but became popular again when NASA suggested it could be grown in space for use by astronauts. <a href="https://ntrs.nasa.gov/citations/19890016190" target="_blank" data-ref="Characterization of Spirulina biomass for CELSS diet potential - NASA Technical Reports Server (NTRS)" rel="noopener">[ref. 2]</a>&nbsp;The standard daily dose of spirulina is 1-3 grams, but doses up to 10 grams per day are effectively used. This small algae is full of nutrients - one tablespoon (7 grams) of dried spirulina powder contains the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Protein: 4 grams (the quality of the protein in spirulina is considered excellent - comparable to eggs. It provides all the essential amino acids you need)</li><li style="font-weight: 400;" aria-level="1">Vitamin B1 (thiamine): 11% of RDA (RDA means dietary reference intake)</li><li style="font-weight: 400;" aria-level="1">Vitamin B2 (riboflavin): 15% of RDA</li><li style="font-weight: 400;" aria-level="1">Vitamin B3 (niacin): 4% of RDA</li><li style="font-weight: 400;" aria-level="1">Honey: 21% of RDA</li><li style="font-weight: 400;" aria-level="1">Iron: 11% of RDA</li><li style="font-weight: 400;" aria-level="1">It also contains decent amounts of magnesium, potassium and manganese and small amounts of almost all other nutrients you need.</li></ul>In only 7 g spirulina contains 20 calories and 1.7 grams of digestible carbohydrates. All this leads some researchers to believe that spirulina may be the most nutritious food on the planet.

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Spirulina has powerful antioxidant and anti-inflammatory properties

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Oxidative damage can impair your DNA and cells, as well as can cause chronic inflammation that contributes to cancer and other diseases. &nbsp;<a href="https://www.sciencedirect.com/science/article/abs/pii/S0891584910005381" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">[ref. 3]</a>&nbsp;

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Spirulina is a fantastic source of antioxidants that can protect against oxidative damage. Its main active component is called phycocyanin. This antioxidant substance gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and inhibit the production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects.

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May lower levels of 'bad' LDL cholesterol and triglycerides

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Heart disease is the leading cause of death in the world. Many risk factors are associated with an increased risk of heart disease. As it turns out, spirulina positively affects many of these factors. For example, it can lower total cholesterol, "bad" LDL cholesterol and triglycerides, while raising levels of "good" HDL cholesterol.

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In a study of 25 people with type 2 diabetes, 2 grams of spirulina per day significantly improved these markers, and in another study in people with high cholesterol, it was found that 1 gram of spirulina per day lowered triglycerides by 16.3% and "bad" LDL by 10.1%. &nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/23754631/" target="_blank" data-ref="The hypolipidaemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective study - PubMed" rel="noopener">[ref. 3]</a>&nbsp; And so we get to the next point related to cholesterol levels.

Spirulina is a type of cyanobacteria or blue-green algae that is famous for its impressive health benefits and a rich nutritional profile. Spirulina has been found to improve blood lipid levels, suppress oxidation, reduce blood pressure and lower blood sugar. There are other beneficial effects of spirulina's intake, but more research is needed before they are validated.