A happy heart begins with an Avocado in your plate #Healthtips/Food

Heart disease is the most common cause of death in the world, as a result a lot of research has been put into finding ways to reduce the prevalence of this disease, using foods that are locally available and easily accessible for most. These studies have shown that by identifying the blood markers linked to an increased risk, we can recommend the best foods to target each area specifically.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others to name a few.The effects of avocado on some of the These studies have shown that avocados can:
Reduce total cholesterol levels significantly, blood triglycerides by up to 20%. Lower LDL cholesterol by up to 22% and Increase HDL (the “good”) cholesterol by up to 11%.
Avocados are an easier way to get these essential nutrients for strengthening your heart:
* Potassium in 1 avocado is almost twice as in one banana, which naturally regulates blood pressure and reduces risk of Hypertension or High Blood Pressure.
* 77% of calories are actually from healthy fats, that your heart needs to keep beating happily away in the ribcage.
* Fiber rich which aids in weight loss plus belly fat buster which is one of the causes for hypertension related diseases that trigger Heart problems.
Enjoy this fruit as a snack, for breakfast with your toast and sliced tomato or sauteed mushrooms, try something spicy with Avocado and Chilli mash as a dip with Carrot or Cucumber sticks. Or simply have it plain without anything, avocados can definitely be added anywhere. Here is one of my favorite recipes, that I call “Rumbi’s Fruity Surprise”
Ingredients:
1 chicken,cut up and boiled for 10 minutes
Cooking oil for roasting/frying
Salt, Pepper, Paprika, Portuguese chicken spice for seasoning
2 Rosemary sprigs
1 sliced peach
1 sliced apple
8 Strawberries
1 fresh ginger sliced roughly or 1 Tablespoon ground ginger
3 tablespoons Fruit juice/ Red wine
1 avocado diced
2 teaspoons lemon juice
1 red onion minced (optional)
Method:
1. Season chicken, Roast in shallow roasting pan in oven at 180 degrees till golden brown, or fry using cooking oil in shallow pan till golden brown.
2. Add rosemary, ginger and fruits, Sautee or gently mix together for 5 minutes on low, add fruit juice/ wine for a further 2 minutes.
3. Remove from heat, take out chicken, fruits, ginger and rosemary from pan and allow to rest for 15 minutes before serving.
4. Remove rosemary twigs and serve with Fluffy white rice or mashed potatoes, with a leafy green Salad and green beans.
Feel free to use whatever other overripe fruits you may have in your fridge. Lemon, orange, pears,grapes etc. And for that extra zing, add some chilli to your pot when you add the fruits, ginger and rosemary twigs. Stir the onion, lime juice, and avocado together in a bowl; season with salt and pepper. Spoon over the chicken breasts to serve.
Let's get Avocado crazy!!

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