Cleaning the arteries is actually taking care that plaque, i.e. cholesterol deposits, does not form on them. The formation of such changes is favored, among other things, by an improper diet. So what is worth eating to keep your arteries he althy? What products help to cleanse the blood vessels and prevent atherosclerosis?
Artery cleansing products are those that keep cholesterol levels in check. Over 70% of adult Poles have too much cholesterol in their blood, but only one in three tries to lower its concentration. Some people do not know that they are at risk of atherosclerosis.
- Atherosclerosis is a chronic disease of blood vessels that carries the risk of very serious complications - explains the drug. Agnieszka Krzyżanowska, cardiologist, Damian Medical Center. - The disease consists in the formation of fatty plaques inside the arteries, which not only impede blood flow, but above all can lead to hypoxia in vital organs - adds the expert.
Change diet for arterial he alth
He althy arteries are like flexible tubes with smooth inner walls. As a result, the arteries contract and expand, and the blood can flow freely to all organs. Cholesterol deposits can build up in any artery, but they are most often deposited in the coronary and carotid arteries that supply the brain with blood, and in the arteries that supply blood to the legs.
Due to atherosclerotic plaque, the coronary vessels can be narrowed by 30, 50 or even 70% and we will not feel any discomfort, because the body can cope with such difficulties. Until … Therefore, it is better to follow a prophylactic diet that is good for the circulatory system, prevents the formation of atherosclerotic plaque and supports the cleansing of the arteries.
The results of a meta-analysis published by the World He alth Organization (WHO) confirmed that reducing the consumption of natural and industrial trans fats (TFA), as well as replacing them with mono- and polyunsaturated fatty acids and, to a lesser extent, complex carbohydrates, improves lipid and lipoprotein profile to reduce the risk of cardiovascular disease. So much for the general rules, and what specific foods should you eat to cleanse your arteries? Here's a handy listpurchases.
Lentilsis rich in potassium and magnesium, and also contains vegetable protein (which will successfully replace animal protein).
Cocoacontains antioxidants that inhibit the oxidation of cholesterol, thus preventing the formation of atherosclerotic lesions.
Avocados.You can take care of your he alth and the proper level of cholesterol in your blood by introducing into your diet plants that contain substances that lower LDL cholesterol, which are called natural statins. The first thing to mention is the avocado, which contains significant amounts of monounsaturated fatty acids. They help control blood sugar and strengthen the walls of the arteries. Unsaturated fats in avocados lower LDL cholesterol by 12% and raise HDL levels by 13%.
Soybeans- Eating 30-50 g of soy a day lowers your total cholesterol by up to 10%.
Linseedis rich in natural statins, i.e. substances that lower the level of bad LDL cholesterol. It perfectly absorbs cholesterol and helps to remove it along with the faeces.
Herring- a source of valuable omega-3 fatty acids, which enable the production of substances that prevent platelets from sticking together.
Oatmealis rich in beta-glucans, compounds with a proven record of lowering blood cholesterol levels. It is also an excellent source of fiber. Soluble fiber, i.e. pectin, inhibits the absorption of dietary cholesterol in the intestines, which leads to an increase in its production in the liver and, consequently, a reduction in blood cholesterol levels.
Rapeseed oilcontains phytosterols, substances that reduce the intestinal absorption of cholesterol. This oil contains monounsaturated oleic acid, the same acid found in olive oil. In addition, rapeseed oil has an ideal, he alth-promoting proportion of omega-3 and omega-6 fatty acids (which oil cannot boast of)
Black cumin oilis a source of omega-3 and omega-6 fatty acids, which are anti-inflammatory.
Garlic- eat a few cloves a day (higher doses may harm the liver). It lowers the concentration of triglycerides and also prevents the formation of inflammatory processes in the blood vessels. This is due to a certain amino acid - allicin, along with other ingredients - ajoene and garlicin.
Onionsraw or in the form of juice. Its beneficial effect in the purification of arteries is due to the presence of substances (including quercetin) that dissolve fibrin - a component of the protein that causes blood clots. It also has a positive effect on flexibilityand tightness of blood vessels.
Brazil nuts- they contain selenium, which raises the level of good HDL cholesterol.
Shitake mushrooms(cottage cheese) owe their he alth-promoting properties to eritadenine, which significantly reduces cholesterol levels.
Artichoke- thanks to cynarin, it lowers the total cholesterol by up to 20%. Cynarin is a choleretic substance. If the liver produces more bile, it uses more cholesterol and therefore less of it goes into the blood. Artichoke also supports the process of cleansing the body of toxic metabolic products.
Blackcurrant juice- a solid dose of vitamin C that seals the walls of the arteries and prevents fats from sticking to them.
Pumpkincontains carotenoids that inhibit lipid oxidation, preventing atherosclerosis.
Grapefruit juicelowers blood cholesterol levels. Drink a glass a day. It contains flavonoids, i.e. plant substances that have a very beneficial effect on the body, and have an exceptionally beneficial effect on the circulatory system. They reduce the formation of blood clots that cause strokes. Additionally, flavonoids are the strongest antioxidants that destroy free radicals - the culprits of high blood cholesterol levels.
Green beans- this is a source of silicon, when it is missing, atherosclerotic plaque builds up.
Sesame.It is one of the richest sources of phytosterols. These are plant sterols that lower the level of bad cholesterol, thus preventing the development of atherosclerotic changes in the blood vessels. In addition, phytosterols prevent certain types of cancer (e.g. prostate cancer).
Brown ricecontains folic acid which supports the elimination of atherosclerotic plaque.
Parsley- thanks to coumarins, valuable substances that reduce blood clotting, it lowers blood pressure and the level of bad LDL cholesterol.
Spinach.Its green leaves are rich in vitamins A and C which, according to many studies, prevent oxidation of cholesterol and diseases such as atherosclerosis.
Red winedry - drinking a glass of 100-150 ml a day (no more!) Reduces the risk of coronary heart disease by 32% and raises the level of good cholesterol. There are studies that show that moderate drinking of wine can slightly increase the concentration of good HDL and act like aspirin, i.e. thin the blood. But moderation is the key here, because alcohol is also a calorie that raises triglyceride levels.