15 Most Useful Foods For The Heart And Blood Vessels

Table of contents:

Video: 15 Most Useful Foods For The Heart And Blood Vessels

Video: 15 Most Useful Foods For The Heart And Blood Vessels
Video: 15 Foods That Reduce Your Heart Attack Risk According to Doctors 2024, March
15 Most Useful Foods For The Heart And Blood Vessels
15 Most Useful Foods For The Heart And Blood Vessels
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15 most useful foods for the heart and blood vessels

Content:

  • Avocado
  • Grapefruit
  • Apples
  • Garnet
  • Flaxseed oil
  • Cereals
  • Beans and beans
  • Pumpkin
  • Garlic
  • Broccoli
  • Berries
  • A fish
  • Mushrooms
  • Black (bitter) chocolate
  • Walnuts

If a person cares about strengthening his health, he includes in his diet healthy foods that help to improve the cardiovascular system. We present you the top 15 best foods for the heart and blood vessels.

1. Avocado

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This exotic fruit contains a large amount of polyunsaturated fatty acids. It is these components that help reduce the risk of heart and vascular diseases, improve memory. Lack of fatty acids in the diet is one of the main factors in the development of atherosclerosis and the appearance of "bad" cholesterol.

Potassium in avocado is one of the main nutrients for the heart muscle. This element helps to prevent stress, which prevents the development of ischemia of the heart muscle and atherosclerosis.

Avocado normalizes water-salt metabolism and thereby lowers blood pressure, regulating the level of hypertension.

Vitamins and minerals, abundant in avocados, promote blood formation and active blood circulation:

  • Copper - resists anemia;
  • Iron - increases hemoglobin levels and promotes blood circulation;
  • Vitamin B 2 - promotes the formation of red blood cells;
  • Vitamins E, B 6, C - are necessary to maintain the contractility of the heart muscle.
  • Enzymes - are catalysts for the assimilation of vitamins, which prevent myocardial degeneration and the full functioning of the heart muscle.

As a result of regular consumption of avocados, the level of "bad" cholesterol decreases and the level of "good" cholesterol rises. All these beneficial properties are preserved only in fresh fruits, since heat treatment significantly reduces their benefits for the cardiovascular system. It is recommended to use avocados in salads mixed with other vegetables and fruits. The taste of this exotic product is best set off by orange and lemon.

Find out more: The benefits and harms of avocado, calorie content, how to choose?

2. Grapefruit

Grapefruit
Grapefruit

The glycosides in this citrus fruit give the pulp and skin a bitter taste. Nevertheless, these substances, in combination with plant fiber, which is so rich in grapefruit, actively resist atherosclerosis, stimulate the work of the heart muscle and digestive organs.

Useful properties of grapefruit:

  • Contains a large amount of vitamins (C, D, B 1, P), which strengthen the circulatory system, improve the elasticity of blood vessels, and multiply the effect of ascorbic acid.
  • Stimulates the body's metabolism;
  • Normalizes high blood pressure, especially effective in women in menopause;
  • Increases tone;
  • The minimum number of calories (100 g of grapefruit is only 42 Kcal) allows the use of grapefruit in a diet aimed at weight loss;
  • Normalizes liver function, is used in medical nutrition for patients with functional disorders of the liver;
  • Reduces cholesterol levels, and thus reduces the risk of developing diabetes mellitus, myocardial infarction;

  • The pulp and juice of grapefruit are excellent thirst quenchers.

Grapefruit is eaten as a dessert, added to salads. The optimal amount for the prevention of heart and vascular diseases is at least 2-3 fruits per week, it is advisable to eat them during breakfast.

Find out more: Benefits and uses of grapefruit for weight loss and facial skin

3. Apples

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If you eat at least one apple every day, you can soon notice a positive effect from the use of these fruits on all organs and systems. A significant share of this influence is on the prevention of heart and vascular diseases, as well as on the reduction of the risk of developing cancer.

Vegetable fiber of apples, pectin fibers and a large amount of vitamins help to lower blood cholesterol levels. Fasting days, which are based on the use of apples, help reduce swelling, normalize blood pressure, and stimulate the digestive system.

Potassium, contained in apple pulp, normalizes the activity of the excretory system. Pectin fibers bind toxins in the intestines and actively evacuate them from the body, cleansing the human body. Prevention of gout and diabetes mellitus when eating apples occurs due to the normalization of the acid-base balance with organic malic acids.

Find out more: Health benefits and harms of apples

4. Pomegranate

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This fruit is considered the best way to prevent heart disease. It shows its exceptional properties when consumed in the form of freshly squeezed juice or fresh. Natural enzymes and biostimulants of pomegranate stimulate blood circulation in the vessels, which allows you to reduce cholesterol levels, thin the blood, effectively resist atherosclerosis, the development of cardiovascular pathologies.

The antioxidants found in pomegranate juice, according to research by American scientists, are able to resist prostate cancer, increase potency by stimulating blood circulation in the pelvic organs. To achieve a pronounced therapeutic effect, you need to drink 200 ml (glass) of freshly squeezed pomegranate juice per day.

Find out more: Useful properties and recipes for using pomegranate

5. Flaxseed oil

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This product is a recognized leader in the content of polyunsaturated Omega-3 fatty acids, which allows it to be used for the prevention of heart and vascular diseases. Among its positive properties - the ability to reduce the level of "bad" cholesterol in the blood and the prevention of increased thrombus formation.

Due to the high calorie content of flaxseed oil, it is advisable to consume no more than 2 tbsp. l. in a day. Oil is used for dressing salads, flax seed is added to cereals and main dishes.

Find out more: The benefits and harms of flaxseed oil, how to take?

6. Cereals

Cereals
Cereals

Fiber of cereals is quickly dissolved and absorbed by the body, which allows it to be used as a counterbalance to cholesterol coming from food. Cereals made from cereals are very convenient to use for the prevention of heart ischemia and atherosclerosis.

The largest amount of potassium and omega-3 fatty acids useful for the heart muscle is found in oatmeal. The combination of plant fiber of cereals and Omega-3 polyunsaturated acids can effectively cleanse blood vessels from cholesterol plaques and reduce cholesterol. You can determine the amount of vegetable fiber by the size of the grain - it is preferable to use coarse cereals.

7. Beans and beans

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Plants of the legume family are distinguished by a large amount of the most valuable vegetable fiber, as well as potassium - the element that the heart needs most. They are traditionally used as a side dish or as a stand-alone dish, as red beans and lentils are extremely nutritious.

The flavonoids found in beans are indispensable for preventing high blood pressure. A large amount of vegetable protein and fiber, potassium, iron and folic acid make these foods indispensable in the diet of those who care about their own heart.

8. Pumpkin

Potassium, beta-carotene and vitamin C, which are abundant in pumpkin, are extremely beneficial for the prevention of atherosclerosis of the heart arteries. Additional useful properties of pumpkin are the ability to normalize blood pressure and maintain an optimal water-salt balance.

Learn more: Useful properties and uses of pumpkin

9. Garlic

Everyone knows the antiviral properties of garlic. However, as a remedy for the prevention of hypertension, this product is also extremely useful, thanks to more than 60 components of its composition, allowing without drugs to lower blood pressure by 15-20 tonometer divisions. Nitric oxide and hydrogen sulfide contained in garlic reduce vascular hypertonicity and further lower blood pressure.

Find out more: The benefits and harms of garlic, garlic treatment

10. Broccoli

Broccoli
Broccoli

Broccoli cabbage is considered one of the most nutritious and healthy of all types of cabbage family due to its exceptional composition:

  • Potassium,
  • Magnesium,
  • Phosphorus,
  • Manganese,
  • Vitamins B, C, D,
  • Vegetable fiber.

These substances allow broccoli to actively resist the development of diabetes mellitus and cardiovascular diseases.

Learn More: The Benefits of Broccoli and the Harm of Broccoli

11. Berries

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The benefits of a nutritious product such as berries as a preventive measure against aging are beyond question. Potassium, which is certainly present in all types of berry crops, is necessary for the full functioning of the heart muscle. It actively resists edema by removing excess water from the body. A complete treatment of arrhythmia and heart failure is impossible without the additional introduction of potassium into the body.

Magnesium found in berries has similar properties. In addition to removing excess fluid, it helps to reduce blood pressure by dilating blood vessels.

Vitamin C helps to protect and strengthen the vascular walls, while vitamin P protects the capillary network, reduces its permeability and vessel fragility. Fiber in berries helps to quickly remove toxins and lower cholesterol levels.

Useful properties of berries:

  • Strawberries - contains pectins, tocopherol, folic acid, vitamins C, P, K, trace elements (iodine, copper, zinc, manganese, iron, potassium). The use of strawberries helps to lower blood pressure, cholesterol levels, cleanse atherosclerotic plaques and strengthen the walls of blood vessels. Effective in the treatment of anemia, gastritis, diabetes mellitus, stomach ulcers, metabolic disorders.
  • Cherry - contains vitamins C, B 2, B 6, trace elements: iron, fluorine, magnesium, potassium. This allows, with regular consumption of cherries, to significantly strengthen the walls of blood vessels, reduce blood pressure and blood clotting, and calm the nervous system.
  • Sweet cherry - has vaso-strengthening properties due to its composition, which contains vitamins C, A, P, pectins, glucose, nicotinic acid, iron, phosphorus, potassium.
  • Black currant is the leader in the amount of vitamins. For example, the content of ascorbic acid (vitamin C) in this berry is 15 times higher than in apples. In addition, black currant berries contain vitamins PP, K, E, B 1, B 2, B 6, D, actively participating in the process of hematopoiesis and toning up the work of the heart and blood vessels.
  • Red currant - the exclusive property of this berry is the content of oxycoumarin, which helps to regulate blood clotting. Reducing blood viscosity is an excellent prevention of heart attacks and strokes.
  • Raspberry - its berries allow without the use of drugs to normalize blood clotting and strengthen the blood vessels of the heart. This is possible due to the rich composition of raspberries, they contain tannins and organic acids, pectin and trace elements (iodine, iron, potassium, sodium, magnesium, phosphorus), carotene, vitamins C, PP, B 1, B 2.

12. Fish

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This product is a recognized source of Omega-3 polyunsaturated fatty acids. Fish species such as salmon and salmon are especially rich in it. Regular use of them 2-3 times a week will help regulate blood pressure and blood clotting, and thereby reduce the risk of myocardial infarction.

Sardine, tuna, mackerel, trout - the use of such fish is extremely useful to prevent excessive blood viscosity and increase the level of "good" cholesterol in it.

13. Mushrooms

Mushrooms
Mushrooms

This product can be used to fight free radicals that negatively affect the condition of the cardiovascular system and cause cancer. This is facilitated by a special substance found in the composition of mushrooms - ergotianine, which neutralizes free radicals. In addition to this valuable quality, mushrooms are able to increase immunity, lower cholesterol levels, and their properties are not lost even after cooking. The composition of mushrooms contains the following substances:

  • Vegetable fiber,
  • Vegetable proteins,
  • Vitamins of groups B, D,
  • Trace elements: selenium, magnesium, potassium, zinc, phosphorus, iron.

14. Black (bitter) chocolate

For the prevention of diseases of the heart and blood vessels, only chocolate with a cocoa butter content of at least 70% is used. Only such chocolate is able to lower cholesterol and blood pressure, strengthen the blood vessels of the heart.

Varieties with a higher sugar content and less cocoa butter will not provide any benefit, but will only contribute to the appearance of excess weight due to the increased calorie content.

15. Walnuts

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Almonds and walnuts contain polyunsaturated fats, the most valuable of which is Omega-3 lipids, which regulate cholesterol levels and have a positive effect on the heart.

The use of food with preservatives, genetically modified additives, growth hormones, on the contrary, increases the risk of exacerbations of cardiovascular diseases, the development of atherosclerosis, thrombosis and other pathologies of the kidneys, heart and blood vessels. There are practically no nutrients in such food.

To avoid the harmful effects on the body of such products, you need to avoid eating semi-finished products, try to purchase the products of organic farming. The healthiest cooking methods are boiling, stewing, baking in the oven or on the grill. The most harmful ways of processing food are frying, smoking and deep-fried cooking.

Following the principles of healthy eating, the use of natural products and home-made dishes will allow you to preserve the maximum amount of vitamins and minerals in them, as well as save your finances.

Learn more: The benefits and harms of walnuts, the use of partitions, tinctures and oils

Caring for the heart will definitely respond to its excellent health!

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The author of the article: Molchanov Sergey Nikolaevich | Cardiologist

Education: Diploma in "Cardiology" received at the PMGMU. I. M. Sechenov (2015). Here I completed my postgraduate studies and received a diploma "Cardiologist".

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