Delicious prevention
Heart health is not to be taken lightly. Cardiovascular diseases are still in the first place in terms of the number of deaths, so it is worth thinking about their prevention, even if you are now completely healthy and young. In addition to regular check-ups with a doctor, you can take care of the health of your blood vessels by adjusting your diet. Below we will talk about the 10 most heart-healthy foods that strengthen and cleanse blood vessels.
Avocado
You may get the impression that avocados are a miracle fruit that can solve any of your problems. In fact, this is partly true. In the issue of blood vessel health, he is again at the forefront. Avocados can lower your "bad" cholesterol levels, which can reduce your chances of heart failure. In addition, the green oily fruit contains a lot of potassium, which prevents vascular calcification and other diseases of the cardiovascular system.
oily fish
The myth that all fats are bad for the heart has long been dispelled, but it's important to separate healthy and unhealthy fats. There are two types of fatty acids: saturated (bad) and unsaturated (good). The former pose a serious threat to the heart, as they contain low-density lipoproteins (“bad cholesterol”), which accumulate in the vessels and impede blood flow. Unsaturated fats are essential for the body. Fatty fish contains all the necessary fatty acids, protein and many useful trace elements that cleanse blood vessels, strengthen their walls and significantly reduce the risk of heart problems.
Nuts
Nuts are an excellent product for maintaining vascular health. Rich in healthy fatty acids, vegetable protein, vitamin E and magnesium, they prevent the formation of plaques and the accumulation of cholesterol in the vessels, which prevents many diseases.
Olive oil
Yes, unsaturated fats again. But what to do if they are perhaps the most important components of vascular health. The monounsaturated oleic acid found in olive oil protects the heart and significantly reduces the risk of heart disease and stroke. Recall that it is better to eat extra virgin olive oil, as it retains the maximum amount of nutrients.
Caffeine
Caffeine protects the walls of blood vessels from damage and pollution, and also prevents the development of atherosclerosis and blockage of the arteries. If you are not a coffee lover, no problem. Green tea contains no less caffeine. The main thing to remember is that caffeine abuse can have negative consequences, so you should not drink more than two cups of tea or coffee a day.
Turmeric
Turmeric contains powerful anti-inflammatory compounds that significantly reduce the risk of damage to the walls of blood vessels. The antioxidant-rich spice can reduce the likelihood of fatty plaques in the arteries by 25%. Turmeric can be added to various dishes, tea or milk.
Pomegranate
Pomegranate clears clogged arteries and improves blood flow. Red fruits contain high amounts of antioxidants that fight free radicals that stimulate the production of nitric oxide in the blood. Add pomegranate seeds to cereals and salads, or drink 100% pomegranate juice.
Citruses
Here and antioxidants, and vitamin C - in a word, everything that is necessary for the health of the arteries. Vitamin C plays an important role in reducing the risk of cardiovascular disease, and the flavonoids it contains help protect artery walls. Add citrus fruits to your diet, drink water with lemon and orange juice in the morning.
Whole grain
Fiber, which is found in large quantities in whole grains, helps to normalize blood cholesterol levels, protecting the heart from various diseases. Recent studies have also shown that a diet high in whole grains prevents thickening of the artery walls. Arteries are responsible for delivering blood to all vital organs. The thickening of their walls provokes the appearance of atherosclerosis and increases the risk of developing cardiovascular diseases and stroke.
Broccoli
Like whole grains, broccoli contains a lot of fiber, which has a beneficial effect on vascular health. Cruciferous vegetables - broccoli, cauliflower and cabbage - help prevent clogged arteries and protect against the development of cardiovascular disease
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