TOP 13 foods that are responsible for vascular health

Nutrition

We have heard more than once that all diseases are from the nerves. But besides the nerves, there are also vessels, which, provided that they are healthy, preserve our health and life for a long time.

There are products, the use of which prevents the development of atherosclerosis, reduces inflammation of the vessels and the deposition of atherosclerotic plaques in them. Here they are:

Avocado. Try to make an avocado sandwich at least once a week (just put thin slices of avocado without butter on the bread). As scientists from Mexico found, people who eat avocados every day for a week, on average, have a 17% decrease in the level of total blood cholesterol, due to the bad, and, conversely, the level of good increases. If you don’t like the taste of such a sandwich, cut this exotic vegetable into a salad.

Whole-grain products. Fiber (dietary fiber), which is found in whole grains (whole grain bread, brown rice, oatmeal and buckwheat, etc.), binds excess cholesterol and removes from the body.

Salmon (or other oily fish). Oily fish such as mackerel, herring, tuna and salmon contain omega-3 fatty acids. Eating oily fish twice a week reduces the risk of heart disease, reduces inflammation and improves cholesterol metabolism.

Asparagus. Asparagus is one of the best natural artery cleaners – it is high in folate, which treats years of vascular inflammation and lowers blood pressure. Therefore, asparagus is considered a natural medicine that prevents blood clots.

Note: Boil the asparagus for only a couple of minutes in salted water, then just drizzle with olive oil.

Garnet. Pomegranate contains many phytochemicals that protect the lining of arteries from inflammation and damage. Pomegranate juice stimulates the formation of nitric oxide in the body, which dilates blood vessels and improves blood flow in the vessels.

Note: Do not drink juice from the store. Either use fresh pomegranates with seeds, or squeeze the juice and dilute it with clean water in a 1: 1 ratio.

Broccoli. Broccoli is rich in vitamin K, which is essential for strong bones and preventing calcium deposits in cholesterol plaques and damage to the arteries. In addition, broccoli contains a lot of fiber, which normalizes blood pressure and cholesterol levels. Eat broccoli in soups and as a side dish. And the more often, the better.

Note: in order to preserve all the valuable substances, the cabbage is placed in boiling water, salt is added and boiled under a lid over low heat for 3-5 minutes. Properly cooked cabbage should be slightly crunchy. You need to use it immediately, watering with milk sauce.

Turmeric. The spice turmeric has a strong anti-inflammatory effect because it contains curcumin. Inflammation is the main cause of atherosclerosis and subsequent hardening of the arteries. Curcumin also helps to reduce fatty deposits in the arteries by as much as 26%.

Note: add turmeric to all first and second courses, as well as to warm milk.

Persimmon. Studies show that polyphenols, which are abundant in this fruit (persimmon contains twice as much fiber and more antioxidants than an apple) can reduce cholesterol sticking to the inner walls of blood vessels.

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Spirulina. Daily 4500 mg of this blue-green algae (usually in the form of ready-made tablets or powder) relieve chronic spasm of the artery walls, normalize blood pressure and help the liver produce good cholesterol, which slows down the development of atherosclerosis.

Cranberry. Studies show that potassium-rich cranberries can help lower bad cholesterol, and regular consumption of these acidic berries can help reduce your overall risk of heart disease by as much as 40%!

Coffee. According to researchers from Harvard University and the University of the Netherlands, people who drank more than two but no more than four cups of coffee a day for 13 years had an almost 20% lower risk of cardiovascular disease than people who drank the drink only a short time. But the key to getting the health benefits of coffee should be moderation. Caffeine is a stimulant that can cause a temporary increase in blood pressure. However in excess, it can lead to cardiac arrhythmias.

Green tea. Green tea is rich in catechins, compounds that reduce the absorption of cholesterol and help prevent cancer and weight gain.

Spinach. The potassium and folic acid found in spinach help lower blood pressure, and according to recent research, one serving of spinach a day can help reduce your risk of heart disease by 11%.

Note: in winter, fresh spinach can be replaced with ice cream and added to omelettes, salads, pasta.

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