Healthy dishes for the heart and blood vessels

Sooner or later, everyone begins to think about their health. Most of the sores appear due to improper nutrition, because, as you know, a person is what he eats. Preparing a nutritious yet delicious meal is not difficult. To be sure, try these six dishes especially good for the heart and blood vessels.

Oatmeal with apple and ginger

A traditional British breakfast is prepared quickly and contains many vitamins and minerals.

Ingredients:

• oatmeal 1.5 tbsp.;
• apple 1 pc .;
• ginger root 1 cm;
• milk 1 l;
• raisins 0.5 tbsp.;
• peeled almonds 0.5 tbsp.;
• sugar 4 tbsp. l .;
• ground cinnamon 3⁄4 tsp l .;
• salt to taste.

Preparation:

1. Prepare apples - rinse thoroughly, peel, core, cut into small cubes and place in a saucepan with two tablespoons. Sahara.
2. Add finely chopped ginger there.
3. Peel the nuts and send to a container.
4. Add oatmeal and raisins, pour in milk and place over medium heat. Cook until tender.
5. Serve hot with a lump of butter and a pinch of cinnamon.

Stewed green beans

The easiest and fastest recipe for green beans, which are rich in fiber, folic acid, and magnesium, making them an excellent way to prevent heart attacks.

Ingredients:

• green beans 300 gr;
• onion 1 pc .;
• garlic 2 cloves;
• tomato 400 gr;
• salt, spices to taste.

Preparation:

1. Cut the beans into equal 4 cm pieces. Cook over medium heat for 5 minutes until al dente. Discard in a colander and rinse with cold water.
2. Peel the onion and cut into small cubes. Fry until golden brown with garlic in a pan with a little vegetable oil.
3. Add beans to the onion and fry for another 5 minutes.
4. Make small cross-shaped cuts on the tomatoes, pour over with boiling water and peel them.
5. Grind with a hand blender or coarse grater and add to the rest of the food. Simmer under a closed lid for 7 minutes until tender.

Avocado and pistachio salad

The dish has an interesting taste due to the unusual combination of products, and is also a storehouse of useful vitamins. Avocados contain monounsaturated fats that help prevent plaque build-up and lower blood sugar.

Ingredients:

• romaine salad 180 gr;
• broccoli 230 gr;
• avocado 1 pc .;
• fried pistachios 1⁄3 tbsp.;
• feta cheese 150 gr;
• balsamic vinegar 2 tbsp. l .;
• salt to taste.

Preparation:

1. Disassemble the broccoli into inflorescences and cook in slightly salted water for 2 minutes. Drain and rinse with cold water.
2. Cut the romaine into small strips, and the feta with avocado into small cubes.
3. In a prepared container, combine lettuce, pistachios and broccoli. Drizzle with a little vinegar.
4. Add the avocado last and mix thoroughly.
5. Garnish with cheese.

Vitamin salad with pomegranate and avocado

A very healthy dish, because pomegranate contains a specific polyphenol - a powerful natural antioxidant. It reduces the degree of negative impact not only on the heart system, but also on the entire body as a whole.

Ingredients:

• avocado 1 pc .;
• spinach 1 bunch;
• mozzarella 120 gr;
• pomegranate 1 pc .;
• vegetable oil 2 tbsp. l .;
• balsamic vinegar 1 tbsp. l .;
• lemon juice 1 tbsp. l .;
• salt and spices to taste.

Preparation:

1. Rinse the spinach thoroughly, peel the pomegranate, finely chop the mozzarella and transfer everything to a salad bowl.
2. Peel and cut the avocado into small cubes. Drizzle with a little lemon juice and add to the rest of the ingredients.
3. Prepare the dressing - in a separate bowl, mix the vinegar, vegetable oil, salt and spices.
4. Season the salad before serving.

Stewed pumpkin with garlic

This dish combines delicate texture and savory taste. Pumpkin is a source of trace elements such as iron, potassium, magnesium, which are very necessary for the normal functioning of the heart muscle and the vascular system.

Ingredients:

• pumpkin 400 gr;
• garlic 3 cloves;
• 1 bunch of parsley;
• sour cream 15% 150 ml;
• crushed walnuts 2 tbsp. l .;
• salt and spices to taste.

Preparation:

1. Rinse the greens thoroughly, remove the stems and chop.
2. Peel and grate the garlic. Add to parsley, pour over sour cream, salt and mix thoroughly.
3. Cut the pumpkin into large cubes and lightly fry with a little vegetable oil.
4. Then add the sour cream dressing, stir and simmer under a closed lid for 20 minutes until the pumpkin is cooked.
5. Serve the finished dish hot, sprinkle with chopped nuts.

Fish baked with broccoli

An ideal dish for a weekend evening - it is very simple and quick to prepare, has a minimum calorie content and at the same time contains a lot of vitamins.

Ingredients:

• broccoli 300 gr;
• fish fillet 900 gr;
• chicken egg 4 pcs.;
• sour cream 3 tbsp. l .;
• salt, spices to taste.

Preparation:

1. Disassemble the broccoli into inflorescences, place in a colander and pour over with boiling water.
2. Prepare fish - coarsely chop either into cubes or slices. Salt, add spices.
3. Grease a baking sheet or baking dish with oil and lay out the fillets.
4. Place broccoli between the pieces of fish.
5. Beat eggs in a separate bowl, add salt and sour cream, mix until smooth. Pour over fillets and vegetables with the resulting mixture.
6. Bake for 45 minutes at 180 degrees.
7. Cool the finished dish slightly, cut into portions and serve with croutons or cheese cakes.

These tasty and simple dishes will help you improve your health and nourish your body with beneficial vitamins and minerals.