An unhealthy diet is one of the causes of high cholesterol and sugar levels, and can indirectly raise blood pressure. Not to mention the fact that he brings us extra pounds. All of these factors increase our risks of stroke and heart attack. It’s good that nature gives us tasty and healthy products that can significantly strengthen the heart and blood vessels. The main fighters for the health of the cardiovascular system are unsaturated fatty acids, antioxidants and vitamins E and PP (niacin), some trace elements (potassium, magnesium, for example), phytosterols, phenolic compounds. Each in its own way, they protect the cardiovascular system: they lower the level of “bad” cholesterol and strengthen the walls of blood vessels, prevent the formation of blood clots, improve cerebral circulation and blood clotting, strengthen the heart and have antiarrhythmic effects.
So, here is a list of just some of the products that contain these substances useful for the heart and blood vessels.
Olives and olive oil
Olives and Extra Virgin Olive Oil are rich in vitamin E and monounsaturated fatty acids to help lower blood pressure and cholesterol levels. A high concentration of phenolic compounds that reduce blood clotting will reduce inflammation and prevent blood clots. The main thing is that the oil is of good quality, not oxidized, otherwise the effect on health will be the opposite.
Green leafy vegetables
Various green salads, leafy vegetables, spinach, sorrel, Chinese cabbage can help keep blood pressure under control. Vitamins and minerals contained in greens strengthen the heart and eliminate cholesterol, reduce the risk of diabetes and the level of homocysteine, an amino acid that, when high in content, attacks the walls of the arteries. It is especially worth highlighting vitamin K, which contributes to normal blood clotting, and folic acid, which is also necessary for the functioning of the circulatory system.
Almonds and other nuts
Almonds are rich in unsaturated fats, which help raise healthy cholesterol levels while lowering unhealthy ones. In addition, these fats help reduce the chances of oxidizing LDL cholesterol. This is an amazing property because when LDL is oxidized, it clogs the arteries and reduces blood flow to the heart. But remember that nuts are very high in calories, the optimal portion is no more than 60 grams per day.
Oatmeal and other grains
Whole grains are the best source of soluble fiber – dietary fiber, which forms a gel-like substance that prevents cholesterol from entering the bloodstream and slows the absorption of sugar. Aim to consume at least 5-10 grams of soluble fiber per day. For example, this is a little over a glass of boiled oatmeal with a chopped apple.
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Pinto beans and other legumes are also high in soluble fiber. Studies show that people who eat half a cup of pinto beans a day lower their total cholesterol by 8% in just 12 weeks. If using canned beans, rinse them to rinse out excess sodium. In addition, legumes contain vitamin PP (niacin), which, in particular, improves cerebral circulation. Aim to eat at least 30 grams of beans every day, as many centenarians do.
Cranberries, blueberries and other berries
Blue, purple or red fruits are very effective in regulating the ratio of “bad” to “good” cholesterol. Cranberries have the strongest effect. Berries generally contain many vitamins and antioxidants. Blueberries, for example, help prevent blockages from blood vessels thanks to the antioxidant anthocyanin, fiber and vitamin C. According to doctors, the effect of consuming blueberries can be compared to the effects of certain medications. The researchers suggest that the reason lies in the fact that these berries are good at supporting liver function.
Tomatoes
Lycopene-rich tomatoes reduce bad cholesterol levels by as much as 10% in a few weeks of daily consumption. Lycopene inhibits the production of “bad” choleterin while helping to break down vascular-clogging fats.
Avocado
Ripe avocados are a must have in every kitchen. They are incredibly rich in heart-healthy monounsaturated fats and phytosterols, which help lower bad cholesterol and triglycerides. In people who eat at least half an avocado daily, the body fat balance returns to normal within 3 weeks.
Salmon and sardines
The omega-3 fatty acids contained in this fish actively fight against the formation of cholesterol plaques in the vessels and regulate the lipid balance in the body. The fish must be of good quality, wild.
Chocolate
Dark chocolate (at least 80% cocoa) is rich in flavonoids, antioxidants that help lower cholesterol levels. It also contains oleic acid and the same type of heart-healthy monounsaturated fats as olive oil. To improve your cholesterol levels, eat no more than 30 grams of dark chocolate a day.
Apples
These fruits are also rich in flavonoids – substances necessary for the prevention of coronary heart disease and other cardiovascular diseases. In addition, apples contain quercetin, which has antioxidant and anti-inflammatory properties and helps prevent blood clots.
By including these foods in your diet, you will gradually normalize your cholesterol and blood sugar levels and strengthen your circulatory system.