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Journal of the American Heart Association
To prepare mate, fill the bottom third of the calabash with dried or toasted mate leaves prior to adding hot water
Aim for the majority of your meals to contain: 50% from non-starchy vegetables 25% from high-quality protein 25% from complex carbohydrates At least one serving of fat the size of your thumb (add more if your meals arent filling) Heart-healthy protein and fats Oily fish (salmon, mackerel, sardines) at least twice a week for omega-3 fatty acids Lean protein at each meal: chicken, turkey, fish, eggs, red meat, lentils, tofu Extra virgin olive oil as a primary cooking fat Nuts and seeds (a small handful) Complex carbohydrates and fibre Oats (a good source of beta-glucan, which reduces cholesterol absorption) Wholegrain or sourdough bread, brown rice, sweet potato Beans, lentils, and chickpeas for both fibre and plant-based protein Vegetables Aim to consume a wide variety of vegetables over the week Colourful vegetables provide antioxidants that support cardiovascular health Staying active Regular movement is one of the most effective things you can do for cardiovascular health, alongside medication
Brain GLP-1/IGF-1 signaling and autophagy mediate exendin-4 protection against apoptosis in Type 2 diabetic rats
