❤️ 12 Alimentos que LIMPIAN tus arterias y bajan el colesterol después de los 50
Salud 50+
[{'start': '0.100', 'end': '2.800', 'text': 'After age 50\n, high cholesterol can'}, {'start': '2.800', 'end': '4.300', 'text': 'start to hurt without'}, {'start': '4.300', 'end': '5.900', 'text': 'warning. But'}, {'start': '5.900', 'end': '7.400', 'text': 'all is not lost: there are'}, {'start': '7.400', 'end': '8.900', 'text': 'foods that help clean'}, {'start': '8.900', 'end': '10.200', 'text': 'the arteries and protect your'}, {'start': '10.300', 'end': '11.800', 'text': 'heart naturally.'}, {'start': '12.600', 'end': '14.700', 'text': 'Today we tell you\nwhat they are and how they can'}, {'start': '14.700', 'end': '16.300', 'text': 'change your health for the better.'}, {'start': '19.100', 'end': '20.100', 'text': 'The first is'}, {'start': '20.100', 'end': '23.400', 'text': 'avocado. Although\nAlthough it is a fat, it is'}, {'start': '23.400', 'end': '24.700', 'text': 'a healthy fat.'}, {'start': '25.500', 'end': '26.200', 'text': 'Avocado'}, {'start': '26.200', 'end': '27.700', 'text': 'reduces bad cholesterol and'}, {'start': '27.700', 'end': '29.200', 'text': 'increases good cholesterol.'}, {'start': '30.100', 'end': '30.700', 'text': 'Including half'}, {'start': '30.800', 'end': '32.400', 'text': 'an avocado a day improves'}, {'start': '32.400', 'end': '34.900', 'text': 'cholesterol levels\nin a few weeks, according to'}, {'start': '35.000', 'end': '35.800', 'text': 'recent studies'}, {'start': '38.600', 'end': '40.900', 'text': '. We continue with green tea,\ngreen, a drink that transforms'}, {'start': '40.900', 'end': '42.900', 'text': 'cardiovascular health.'}, {'start': '42.900', 'end': '45.600', 'text': 'Green tea is\ngreen and rich in catechins,'}, {'start': '45.600', 'end': '47.200', 'text': 'antioxidants that reduce the'}, {'start': '47.200', 'end': '50.400', 'text': 'oxidation of LDL cholesterol\nand protect the arteries.'}, {'start': '51.300', 'end': '51.900', 'text': 'Drinking two'}, {'start': '51.900', 'end': '55.000', 'text': 'cups a day helps keep\nyour heart in better condition.'}, {'start': '57.600', 'end': '58.600', 'text': 'Broccoli is another'}, {'start': '58.600', 'end': '60.400', 'text': 'classic full of benefits.'}, {'start': '61.200', 'end': '63.300', 'text': 'This vegetable\nprovides fiber and compounds such'}, {'start': '63.300', 'end': '64.700', 'text': 'as sulforaphane, which'}, {'start': '64.700', 'end': '66.000', 'text': 'promote the elimination of'}, {'start': '66.100', 'end': '68.800', 'text': 'bad cholesterol and protect\narterial walls.'}, {'start': '69.700', 'end': '70.900', 'text': 'Steaming it is the'}, {'start': '70.900', 'end': '73.500', 'text': 'best way to preserve its\nproperties.'}, {'start': '76.100', 'end': '78.900', 'text': 'We are now talking about black garlic,\nblack, a milder variety than'}, {'start': '78.900', 'end': '81.900', 'text': 'common garlic and with\nproven benefits for heart health'}, {'start': '81.900', 'end': '82.500', 'text': '.'}, {'start': '82.500', 'end': '84.800', 'text': 'Eating black garlic regularly'}, {'start': '84.800', 'end': '86.100', 'text': 'helps reduce'}, {'start': '86.100', 'end': '89.300', 'text': 'total cholesterol and bad cholesterol\n, better protecting your'}, {'start': '89.300', 'end': '90.200', 'text': 'arteries.'}, {'start': '92.600', 'end': '93.700', 'text': 'It is also important'}, {'start': '93.700', 'end': '95.400', 'text': 'to include chia seeds'}, {'start': '95.400', 'end': '96.600', 'text': 'in your daily diet'}, {'start': '96.600', 'end': '98.300', 'text': '. These small'}, {'start': '98.300', 'end': '99.800', 'text': 'seeds, upon contact with'}, {'start': '99.800', 'end': '101.000', 'text': 'liquids, form a'}, {'start': '101.100', 'end': '102.500', 'text': 'substance that traps part of the'}, {'start': '102.500', 'end': '104.300', 'text': 'cholesterol in the intestine and prevents its'}, {'start': '104.300', 'end': '105.000', 'text': 'absorption.'}, {'start': '105.800', 'end': '108.500', 'text': 'In addition, they provide\nvegetable Omega Omega 3,'}, {'start': '108.500', 'end': '110.400', 'text': 'essential for the balance of fats in'}, {'start': '110.400', 'end': '111.000', 'text': 'the blood.'}, {'start': '113.600', 'end': '114.800', 'text': 'Among the foods that'}, {'start': '114.800', 'end': '116.400', 'text': 'protect the heart,'}, {'start': '116.400', 'end': '117.500', 'text': 'red fruits stand out.'}, {'start': '117.500', 'end': '119.100', 'text': 'Blueberries,'}, {'start': '119.300', 'end': '120.900', 'text': 'raspberries and blackberries concentrate'}, {'start': '120.900', 'end': '122.300', 'text': 'antioxidants that reduce'}, {'start': '122.300', 'end': '123.900', 'text': 'inflammation, protect'}, {'start': '123.900', 'end': '125.400', 'text': 'arteries and help maintain a'}, {'start': '125.400', 'end': '127.000', 'text': 'healthy cholesterol level.'}, {'start': '129.600', 'end': '132.300', 'text': 'Legumes are an essential source\nof heart'}, {'start': '132.300', 'end': '133.200', 'text': 'health'}, {'start': '133.200', 'end': '134.800', 'text': '. Lentils,'}, {'start': '134.800', 'end': '138.400', 'text': 'chickpeas and beans are rich in fiber,\nsoluble fiber and vegetable protein,'}, {'start': '138.700', 'end': '141.000', 'text': 'two nutrients that help\nreduce excess and excess cholesterol'}, {'start': '141.000', 'end': '142.500', 'text': 'and improve intestinal transit'}, {'start': '142.600', 'end': '143.300', 'text': '.'}, {'start': '143.300', 'end': '147.300', 'text': 'Eating legumes several times a\nweek strengthens metabolic health'}, {'start': '147.300', 'end': '148.600', 'text': 'and helps'}, {'start': '148.600', 'end': '150.500', 'text': 'keep arteries clean.'}, {'start': '153.100', 'end': '155.900', 'text': 'Within the group of\ndried fruits, walnuts are'}, {'start': '155.900', 'end': '156.600', 'text': 'especially'}, {'start': '156.600', 'end': '160.400', 'text': 'recommended. Consume\nConsuming about 30 to 40 grams'}, {'start': '160.400', 'end': '161.700', 'text': 'of walnuts daily reduces'}, {'start': '161.700', 'end': '163.300', 'text': 'bad cholesterol and improves the'}, {'start': '163.300', 'end': '164.300', 'text': 'general condition of the'}, {'start': '164.300', 'end': '166.400', 'text': 'cardiovascular system, as long as they are taken'}, {'start': '166.400', 'end': '167.000', 'text': 'naturally.'}, {'start': '169.600', 'end': '172.400', 'text': 'Extra virgin olive oil\nis another key food in'}, {'start': '172.400', 'end': '173.200', 'text': 'our'}, {'start': '173.200', 'end': '175.400', 'text': 'Mediterranean diet. Rich in'}, {'start': '175.400', 'end': '176.800', 'text': 'oleic acid and'}, {'start': '176.900', 'end': '178.100', 'text': 'natural antioxidants, it helps'}, {'start': '178.100', 'end': '179.700', 'text': 'reduce bad cholesterol and'}, {'start': '179.700', 'end': '181.500', 'text': 'protect arterial walls.\narterial.'}, {'start': '182.400', 'end': '184.400', 'text': 'Using it raw as a dressing is a'}, {'start': '184.400', 'end': '185.900', 'text': 'simple and delicious way to'}, {'start': '185.900', 'end': '187.500', 'text': 'take care of your heart every day.'}, {'start': '190.100', 'end': '191.200', 'text': 'We also talk about'}, {'start': '191.200', 'end': '192.800', 'text': 'blue fish, such as'}, {'start': '192.800', 'end': '194.400', 'text': 'sardines, bonito or'}, {'start': '194.400', 'end': '194.900', 'text': 'mackerel.'}, {'start': '194.900', 'end': '197.300', 'text': 'These fish are an'}, {'start': '197.300', 'end': '198.500', 'text': 'excellent source of Omega 3,'}, {'start': '198.800', 'end': '201.800', 'text': 'essential fats that reduce\nbad cholesterol levels and'}, {'start': '201.800', 'end': '203.400', 'text': 'provide additional benefits'}, {'start': '203.400', 'end': '204.600', 'text': 'for brain and joint'}, {'start': '204.600', 'end': '205.200', 'text': 'health.'}, {'start': '208.100', 'end': '210.900', 'text': 'Tomato deserves a place\nspecial place on this list.'}, {'start': '210.900', 'end': '212.200', 'text': 'Rich in'}, {'start': '212.200', 'end': '213.800', 'text': 'lycopene, a'}, {'start': '213.900', 'end': '216.400', 'text': 'powerful antioxidant, it helps reduce\nthe oxidation of'}, {'start': '216.400', 'end': '218.400', 'text': 'LDL cholesterol and protects the health of'}, {'start': '218.400', 'end': '219.400', 'text': 'the arteries.'}, {'start': '220.300', 'end': '221.400', 'text': 'Consuming it fresh,'}, {'start': '221.600', 'end': '222.700', 'text': 'in homemade sauces or'}, {'start': '222.700', 'end': '225.200', 'text': 'lightly cooked enhances\nits'}, {'start': '225.300', 'end': '226.300', 'text': 'beneficial effects even more.'}, {'start': '229.100', 'end': '230.200', 'text': 'And we finish with'}, {'start': '230.200', 'end': '231.400', 'text': 'kiwis, a'}, {'start': '231.400', 'end': '232.900', 'text': 'refreshing and powerful fruit.'}, {'start': '232.900', 'end': '236.300', 'text': 'Rich in vitamin C,\nC, fiber and antioxidants,'}, {'start': '236.600', 'end': '237.700', 'text': 'kiwis help'}, {'start': '237.800', 'end': '239.000', 'text': 'reduce cholesterol levels'}, {'start': '239.000', 'end': '242.000', 'text': 'and help control\nblood pressure, two'}, {'start': '242.000', 'end': '243.900', 'text': 'key factors for health after'}, {'start': '243.900', 'end': '244.600', 'text': '50.'}, {'start': '247.100', 'end': '249.700', 'text': 'Taking care of your cholesterol is\na daily decision.'}, {'start': '250.600', 'end': '251.200', 'text': 'Every time'}, {'start': '251.200', 'end': '252.700', 'text': 'you choose foods like these,'}, {'start': '253.000', 'end': '254.200', 'text': 'you take a firm step toward a'}, {'start': '254.200', 'end': '255.800', 'text': 'stronger heart and a'}, {'start': '255.900', 'end': '257.400', 'text': 'fuller life. Which of'}, {'start': '257.400', 'end': '258.900', 'text': 'these foods is already'}, {'start': '258.900', 'end': '260.000', 'text': 'part of your diet?'}, {'start': '260.800', 'end': '261.800', 'text': 'And which one would you like'}, {'start': '261.800', 'end': '263.400', 'text': 'to incorporate from now on?'}, {'start': '264.200', 'end': '266.300', 'text': 'Tell us in\nthe comments,'}, {'start': '266.300', 'end': '267.000', 'text': 'we read you.'}, {'start': '269.600', 'end': '270.300', 'text': 'Thank you for'}, {'start': '270.300', 'end': '272.000', 'text': 'joining us in this video.'}, {'start': '272.900', 'end': '275.200', 'text': 'Your well-being\nbegins on your plate, and c'}]