2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
Cardiovascular diseases are common throughout the world, and the number of cases is growing every year. One of the main reasons for this is clogged arteries. This is influenced by various factors. Proper nutrition will help control the situation
Clogged arteries do not happen overnight. This process is growing gradually. Diet and lifestyle choices play an important role in vascular and heart health. Proper nutrition will help prevent clogged arteries and related problems. Here are ten foods that are useful for daily consumption as prevention of atherosclerosis.
1. Garlic
Garlic is loaded with antioxidants that inhibit free radicals. Thanks to this, this vegetable becomes an essential ingredient for the prevention of heart and vascular diseases. Regular consumption of it reduces the amount of bad cholesterol in the body, dilates blood vessels, improves blood circulation and prevents hardening of the arteries. It is good to eat 1-2 cloves on an empty stomach every morning. You can add garlic to soups, stews, casseroles, and salads.
2. Pomegranates
Pomegranates are known for their high levels of antioxidants that fight free radicals. These substances reduce the accumulation of fat in blood vessels, which helps to prevent atherosclerosis and other heart problems. The composition of pomegranate helps to stimulate the production of nitric oxide, which maintains the elasticity of the arteries and improves blood flow, which prevents the buildup of plaque and blood clots. It is useful to eat 1-2 fresh pomegranates a day or drink a glass of pomegranate juice.
3. Green tea
The drink is loaded with powerful antioxidants that play an important role in the purity of blood vessels. The components of tea normalize the condition of the endothelial cells lining the arteries. And this subsequently lowers the risk of developing heart and vascular diseases. For prevention, you can drink two to three cups of this tea a day.
4. Spinach
Spinach is a good source of nitric oxide, which helps your arteries stay elastic, preventing plaque and blood clots. The high content of vitamins A and C helps to get rid of bad cholesterol. Spinach is also high in potassium and folate, which protect against high cholesterol and blood pressure. It is recommended that you eat at least 1/2 cup of spinach daily. You can enjoy it in salads, soups, vegetable juice or smoothies.
5. Asparagus
Asparagus is a natural artery cleanser. Vitamin B6 lowers homocysteine (an amino acid that causes heart problems) and C-reactive protein (a marker of inflammation). Asparagus is also healthy due to its high content of vitamins B6, B12 and folic acid. It has a beneficial effect on the production of glutathione, an antioxidant that reduces inflammation and destructive oxidation that leads to vascular occlusion. Vitamin K in asparagus prevents vascular calcification and loss of elasticity.
6. Avocado
Avocados are loaded with healthy fats and other beneficial ingredients that help reduce bad cholesterol in the body. Vitamin E in avocados helps prevent cholesterol oxidation. This fruit also contains folate, which helps lower dangerous homocysteines in the blood, along with potassium, which lowers blood pressure. If possible, it is beneficial to consume half an avocado daily.
7. Turmeric
Turmeric is famous for its compound curcumin, which has properties that help improve heart health. Such a substance protects the vessels from blockage. Curcumin lowers bad cholesterol and prevents its deposition in blood vessels. A teaspoon of powdered turmeric is added to 250ml of warm milk. Drink once or twice a day. You can take curcumin supplements three times a day. However, it is important to consult your doctor about contraindications and the correct dosage.
8. Broccoli
Broccoli contains sulforaphane, which is good at protecting arteries from damage and inflammation. Vitamin K in the vegetable prevents blood vessels from calcifying. The fiber in broccoli lowers blood pressure and cholesterol levels. This type of cabbage also contains sulforaphane, which helps the body use a specific protein to prevent plaque build-up in the arteries. It is advisable to eat two to three servings of broccoli per week.
9. Apples
The apple is one of the healthiest fruits in the garden. It is rich in a special fiber, pectin, which is good at lowering bad cholesterol in the bloodstream. The high amount of flavonoids in apples helps reduce the risk of developing heart disease. Potassium, like magnesium, maintains normal blood pressure. Doctors advise to eat at least one fresh apple with the skin every day.
10. Chia seeds
It is one of the richest sources of plant-based omega-3 fatty acids. Together with fiber, these acids make chia seeds the most heart-friendly food. It reduces bad cholesterol, controls blood pressure and cleanses blood vessels. A tablespoon of chia seeds is diluted with three tablespoons of water. After half an hour of infusion, this mixture is added to cocktails, baked goods or other dishes. Dried chia seeds can be sprinkled on yogurt, salads, and cereals. Since chia seeds absorb a lot of water, it is important to consume enough liquid with your meals.
Recommended:
Energy Boosting Foods
In the fall, many people are overcome by depression and a constant feeling of weakness. Waking up in the morning and getting to work or school is getting harder and harder. There are many ways to charge the "internal battery". One is to eat healthy, energizing fruits and vegetables
Foods That Make Teeth Turn Yellow
A yellowish tint of tooth enamel can be inherited, or it can arise due to smoking, chronic illness, etc. But there are still several foods that also cause teeth to turn yellow
What Foods Are Not Recommended To Be Refrigerated?
The refrigerator is a familiar and very convenient place for storing food. However, not all supplies are comfortable in the cold. Here are just a few of the foods you shouldn't keep in the refrigerator for a long time
10 Foods Rich In Magnesium
Magnesium is involved in almost every process of the body's life: during the regulation of insulin levels, during metabolism, during the work of the brain, etc. Therefore, its importance for the normal life of a person is undeniable. In addition to vitamins and supplements, magnesium can be obtained from natural products
List Of Foods To Burn Fat
Information for those wishing to lose weight and for those who have digestive problems. Consider foods that can help improve metabolism and reduce fat cells. How you can get rid of cellulite and lose weight without painful diets
