When you want to improve your cardiovascular he alth, watch what you eat. Modifying the menu will help lower the level of bad cholesterol and make arteries and veins more flexible. Check what products you should include in your diet to strengthen blood vessels.

Contents:

  1. Diet to strengthen blood vessels - he althy substitutes
  2. Diet to strengthen blood vessels - a portion of fiber
  3. Diet to strengthen blood vessels - power from plants
  4. Diet to strengthen blood vessels - priceless garlic
  5. Diet to strengthen blood vessels - he althy fats

Changing your eating habits can literally extend your life by weakening the process of plaque formation. A proper diet also counteracts inflammation and aging processes that weaken the walls of veins and arteries.

Diet to strengthen blood vessels - he althy substitutes

Atherosclerotic processes are intensified by a diet rich in saturated fatty acids. They are rich in animal products - especially pork, beef, offal, poultry skins, meat products (sausages, black pudding, pates, head cheese, salami), butter, fatty dairy products, egg yolks.

Let's limit their consumption by choosing lean meats (rabbit, venison, turkey breast and skinless chicken), lean and semi-fat dairy products; we get more protein from legumes rich in fiber (lentils, chickpeas, beans). Replace lard and butter with vegetable oils (rapeseed, sunflower, olive oil) and good quality spreads with stanols lowering cholesterol.

NOTE: trans fatty acids contained in hydrogenated vegetable fats are harmful - most of them are in hard margarines and highly processed products: cakes and cookies, crackers, chips, soups and sauces, ice cream, fast food. It is also worth limiting the consumption of sweets, because excess sugar promotes atherosclerosis. He althy substitutes are fruit chips, dried fruit, sorbets or dark chocolate.

Diet to strengthen blood vessels - a portion of fiber

To relieve the liver in the fight against excess cholesterol, eat every day products rich in soluble fiber, i.e. pectins (25-40 g daily), which bind and remove bile acids from the intestines usedby the liver to produce cholesterol. As a result, its blood level is lowered. The source of soluble fiber is most vegetables and fruits (cabbage, root and legume vegetables, apples, apricots, currants, plums, raspberries and citrus), barley and buckwheat groats, brown rice, cereals, wholemeal pasta and bread.

Diet to strengthen blood vessels - power from plants

Flavonoids, polyphenols, folates, carotenoids, as well as vitamins E and C and rutin are compounds of plant origin. They inhibit the inflammatory and oxidative processes that promote atherosclerosis, and prevent the elevation of homocysteine, an amino acid that contributes to the formation of atherosclerotic plaques. They also seal and strengthen blood vessels, preventing swelling and cracking of capillaries. They also act as an anticoagulant, inhibiting the clumping of platelets.

Vitamin C, taken with routine, facilitates the synthesis of collagen, a protein that is the building block of blood vessels - thanks to which they remain elastic and are more resistant to damage. The best sources of natural antioxidants are vegetables and fruits, which are better absorbed by antioxidants than from supplements. Eat them preferably raw or steamed briefly. This will allow you to preserve as many valuable nutrients as possible. Nutritionists recommend eating 5 portions of vegetables and fruit (about 400 g) every day.

Green tea (rich in polyphenols), nuts, seeds, seeds and oils pressed from them also contain a lot of antioxidants.

Diet to strengthen blood vessels - priceless garlic

Allicin and thiosulfinate contained in garlic contribute to lowering cholesterol levels and have an antithrombotic effect. These compounds are activated when the plant cells are damaged, so you need to crush the garlic cloves and wait about 10 minutes before eating them.

Read also: How To Eat Garlic To Cure Flu And Colds?

Diet to strengthen blood vessels - he althy fats

Mono- and polyunsaturated fatty acids, especially omega-3, contribute to lowering the concentration of total cholesterol, its LDL fraction and triglycerides. The source of omega-3 fatty acids is oily sea fish (salmon, tuna, mackerel, sardines, herring).

We will achieve the desired therapeutic effect by eating at least two servings of 200 g of fish per week. Oils are also a source of unsaturated fatty acids, especially rapeseed oil, which from the point of view of atherosclerotic prophylaxis, has a favorable ratio of omega-3 to omega-6 fatty acids.

Read also: Omega-3, 6, 9 fatty acids: action and sources infood

Potassium for pressure

Potassium regulates the body's water balance, preventing hypertension and swelling. Its rich sources are fruits, vegetables and grains. In order for the body to receive the recommended daily dose of potassium (4.7 g), you need to eat, for example, a portion of 175 g of whole grain bread (30%), 300 g of potatoes (25%), 1/2 of broccoli (20%), tomato (10%). , banana (10%), 2 dried apricots (approx. 5%).

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Geriatrics