October 10, 2016
Nutrition rules that will help strengthen the health of the heart and blood vessels
Cardiovascular diseases remain the main cause of death in many countries around the world, including in Russia. Every day we all make a choice: to bring benefit or harm to our heart. Every day we can help him by giving preference to at least a short walk, rather than a bus, a ripe fruit, and not a piece of cake. A list of useful foods that improve the work of the heart, I will give below.
Vitamins for strengthening the heart
One of the key components of superfoods is antioxidants. Vitamins A, C, D, E, as well as various minerals and phytonutrients, such as carotenoids and polyphenols present in vegetables and fruits, have antioxidant properties.
TOP 10 most useful products for the heart
So what are the most useful products for strengthening the heart and blood vessels?
Blueberries contain powerful antioxidants polyphenols. They protect blood vessels from damage caused by inflammation. And anthocyanins help prevent high blood pressure.
- Olive oil
Monounsaturated fats, which are rich in vegetable oils, including extra virgin olive oil (extra virgin), protect the heart and cardiovascular system
Almonds, walnuts and macadamia contain many vitamins, minerals, protein and healthy fats. These fats increase the level of good cholesterol, and the “bad” cholesterol is transferred from the blood vessels to the liver, where they are destroyed. Nuts also contain vitamin E, which protects vascular cells damaged by free radicals.
- Cold water oily fish
Foods that are good for the heart and blood vessels: salmon, mackerel, anchovy, herring, trout, sardines are rich in omega-3 fatty acids. They protect the heart, reduce cholesterol and blood pressure, relieve inflammation, slow down the formation of plaques in the arteries.
- Dark green leafy vegetables
Keil, spinach and other dark greens contain carotenoids, folic acid, magnesium, potassium and calcium. Electrolytes normalize high blood pressure, carotenoids and other nutrients protect blood vessel walls from oxidative damage, and folic acid helps reduce homocysteine levels that damage the cardiovascular system.
- Dark chocolate
Cocoa-containing epicatechin increases the concentration of nitric oxide, a key compound for the health of blood vessels, helping to regulate blood pressure. Choose only dark chocolate with a cocoa content of at least 70%.
A list of healthy foods that improve heart performance continues with avocados, rich in heart-healthy monounsaturated fats and vitamin E. Add it to your salad to increase your absorption of carotenoids (such as spinach, tomatoes, carrots, and pepper), which also protect the heart.
- Chia and Flax Seeds
They are rich in omega-3 fatty acids, alpha-linolenic acid, minerals, soluble and insoluble fibers.
Preventing the blockage of blood vessels, garlic slows down the development of atherosclerosis and reduces blood pressure. And numerous natural antioxidants help protect the heart and blood vessels.
Tomatoes contain carotenoids and a powerful antioxidant lycopene. It lowers blood pressure and the level of bad cholesterol, thereby protecting the heart and blood vessels.
TOP of the most harmful products for the heart
For excellent health and well-being, it is important to try to keep to a diet based on herbal products and rich in antioxidants. At the same time it is necessary to reduce the consumption of empty disease-causing calories. Of course, you can sometimes pamper yourself, you just need to know when to stop. What products are good for the heart, you already know, but those products that cause inflammation in the body.
- Added sugar
Added sugar (for example, in industrially processed foods) stimulates the release of inflammatory cytokines.
- Refined carbohydrates
White refined flour, white rice and cooked foods from them have a quick negative effect on blood sugar levels and are known for their inflammatory effects. Try to choose unprocessed whole grain carbohydrates and derived products (bread, pasta and
They are found in fast food and fried and baked foods such as pastries, cookies, donuts, snacks, crackers, chips and some margarines. Studies have shown that trans fat consumption is associated with higher levels of inflammatory biomarkers in the blood.
- Monosodium Glutamate – flavor enhancer
Sodium glutamate contributes to the development of significant inflammation, general obesity and type II diabetes. In addition, it causes inflammation of the liver and non-alcoholic steatohepatitis.
- Nutritional supplements
These include all non-natural products that are added to food to increase its shelf life, reduce cost, and change the natural taste. For example, preservatives, artificial sweeteners, colors and flavors.
- Excess alcohol
A small amount of alcohol – up to 7 standard drinks per week – according to a number of studies, may even be beneficial for the body, but exceeding this dose increases the inflammatory markers.
General recommendations for improving the work of the cardiovascular system
Various studies show that walking only 1–2 hours a week (that is, 15–20 minutes a day) reduces the chance of a heart attack, stroke or diabetes, decreases the risk of premature death.
There is only one way to eliminate inflammation – eating foods in their “natural form”. Give preference to complex carbohydrates (for example, fresh fruits and vegetables). Minimize the consumption of rich omega ‑ 6 oils and processed foods prepared with their use. Remember that you need foods and vitamins to maintain the health of the cardiovascular system.
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