Foods that are useful for the brain and the heart, learn how to prepare them yourself, recipes that increase health and develop intelligence

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Looking for a meal that makes you feel comfortable, there are foods that are useful for the heart and mind. A health magazine was published before that eating healthy meals helps improve your mood and obtain other health benefits and also help burn fat. To you today on the Educate Yourself website, the most important foods for a healthy heart and mind And how to prepare it yourself at home

Salmon sandwiches make you feel better.

When eating salmon with walnuts and spinach on a whole grain roll helps you feel better. This is because salmon contains omega-3 fatty acids and improves mood. And spinach is packed with magnesium, which helps increase relaxation and lower blood pressure. Walnuts are a natural source of melatonin, which helps you get a peaceful night’s sleep.

Benefits of this meal: Makes you happy and calm You get approximately 420 calories, of which 35 are fats needed for a healthy heart.

How to make salmon sandwich:

  • 1 (6 ounces) fresh spinach.
  • 1/4 cup of toasted walnuts.
  • 1 garlic clove.
  • 2 tablespoons of chopped parmesan cheese.
  • 1 tablespoon olive oil.
  • a little salt
  • 1 teaspoon of smoked paprika.
  • 1 teaspoon of dark brown sugar.
  • 1/4 teaspoon of crushed red pepper.
  • 1/4 teaspoon of salt.
  • 1/4 teaspoon of black pepper.
  • 4 slices of salmon.
  • 1 small spoon of olive oil.
  • 4 rolls of whole grain.


Add spinach, walnuts, garlic, cloves, Parmesan cheese, lemon juice, 1 teaspoon olive oil, a pinch of salt and rub until the mixture is very smooth. Then add red pepper, dark brown sugar, salt and black pepper. Sprinkle with salmon slices. Add the spice mixture, put the olive oil in the skillet, and cook the salmon for 7 minutes on both sides, until it turns golden. And after you’re done, put it in a whole grain roll.

Authority :

This salad consists of watercress , artichokes, celery, red onions, feta cheese and cucumber sauce.

Watercress and artichokes have diuretic properties, and artichokes are also a source of soluble fiber. Celery contains sodium and potassium to regulate fluids in the body. One of the benefits of this meal is that it helps to get rid of toxins in the body.

It contains 170 calories, including 11 grams of fat.

the ingredients :

  • 8 ounces of cucumber .
  • 2 tablespoons of fresh lemon juice.
  • 2 tablespoons of olive oil.
  • Black pepper to taste.
  • An appropriate amount of watercress.
  • 14 ounces of artichoke hearts.
  • 2 celery stalks cut into pieces.
  • 1/2 cup of red onion slices.
  • 1/2 cup of feta cheese.


Cut the cucumber in half crosswise, add lemon juice in the blender, add olive oil, mix it and black pepper, transfer it to a large bowl, add the remaining cucumber cup, watercress, artichoke hearts, celery, red onions and feta cheese and serve.

Banana and raspberry juice:

You can mix bananas and berries with coconut milk, low-fat yogurt, a little lemon peel and honey. Berries are rich in fiber and bananas as well, thus increasing the feeling of satiety. Coconut milk helps in getting rid of fat around the abdomen. And helps to burn fat, as it contains 250 calories, of which 5 grams are fat.

the ingredients :

  • 2 cups of frozen berries .
  • 1 small banana cut into small slices.
  • 1/2 cup of coconut milk.
  • 1/2 cup of low-fat yogurt.
  • 2 tablespoons of lemon juice.
  • 1 tablespoon of honey.
  • 1 teaspoon of grated lemon.


Place the berries, bananas, coconut milk, yogurt, honey and lemon zest in a blender until it becomes very smooth. You can divide the mixture into 2 cups and serve it cold.

Fried meat:

Steaks with peppers, asparagus, ginger, soy sauce, lemon juice, brown rice with fried cashews.

Asparagus provides a large percentage of vitamin E to the body, which helps the body in pumping estrogen and testosterone. And the zinc in the meat helps burn fat and cashews act as an aphrodisiac.

This meal contains 318 calories and 11 grams of fat.

the ingredients :

  • 1/2 pound of steak.
  • 2 minced garlic cloves.
  • 2 tablespoons of lemon juice.
  • 1/2 tablespoon of olive oil.
  • 2.1/2 cup of asparagus pieces.
  • 1 tablespoon of fresh grated ginger.
  • 1 tablespoon of sodium for soy sauce.
  • 2 tablespoons of sesame oil tea.
  • 1 teaspoon of lemon juice.
  • 2 cups of fresh brown rice.
  • 1/2 cup of fresh chopped coriander.
  • 2 tablespoons of chopped cashews.


Cut the meat into wide slices 1/4 inch thick. And soak in garlic, with 2 tablespoons of lemon juice and marinate the steaks for 15 minutes. Heat 1/2 teaspoon of olive oil in a non-stick frying pan over a medium heat. Cook the steaks with salt water, stirring constantly, for 2-3 minutes. Transfer the mixture of pepper, onion and meat slices to a bowl, adding asparagus and stirring for 4 minutes. Add ginger, soy sauce and sesame oil and cook brown rice in the pan for 2 minutes distributing the coriander and chopped cashews evenly.

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