Due to constant stresses, lack of full-fledged healthy sleep and rapid lifestyle, our vascular system often suffers. And aggravate the situation of bad habits and improper diet. Cholesterol enters the bloodstream, the walls of the vessels lose elasticity, which can lead to the development of complex diseases. Take care of the health of the vascular system will help the usual for all food. Let's make the right menu together.
Avocado
Using just 100 grams of avocado per day, you can lower cholesterol and clean the walls of blood vessels. This product helps prevent diseases such as heart attack and atherosclerosis. In addition, it contains antioxidants that protect the body from the action of free radicals and slow down the aging process.
How to use?
This fruit has a neutral or slightly nutty taste and will benefit in any way. It can be added to vitamin cocktails and smoothies, cook with it salads, soups and pastries. Soft avocado pulp allows you to easily prepare a paste, which you can smear on bread.
Wholegrain products
This group includes:
- Sewing grain pasta;
- rye bread or wheat flour from coarse flour;
- oats, rye and barley flakes and cereals.
Benefits of
Unclean whole grains and their products from it are characterized by a higher content of fiber, complex carbohydrates, proteins and B vitamins, compared to products from fine grits and peeled cereals. By introducing whole-grain foods into your diet, you can normalize the pressure, prevent the development of diabetes and obesity, which adversely affect the health of our cardiovascular system.
Important! Thanks to the consumption of whole grains, the blood is purified from cholesterol, so you can reduce the risk of vascular disease by 26%!
Salmon( fatty fish)
Iceland and Japan are countries whose inhabitants prefer fish dishes. And such a diet gives positive results. According to studies in these countries, low mortality rates from ischemic stroke and myocardial infarction were noted. And the whole secret is hidden in the menu, where salmon and other fatty fish predominate.
Such products are characterized by a high content of polyunsaturated fatty acids Omega-3, which prevent the formation of cholesterol plaques on the walls of blood vessels and arteries. In addition, these substances slow down the process of oxidation of fat entering the body.
Asparagus
Coumarins and potassium, included in its composition, are very useful for vessels. They work as follows:
- helps the heart;
- controls blood quality;
- prevent too much blood clotting, preventing thrombosis.
How to use?
Young juicy shoots of asparagus are very popular among gourmets around the world. This product can be fried in olive oil, serving it for breakfast with scrambled eggs, asparagus is very well combined with fresh vegetables in light salads, and from the dried rhizome they prepare curative tea by brewing 2 teaspoons of raw material in a glass of water. Interesting recipes from asparagus can be found in the article "How to cook asparagus: advice to young housewives"
Garnet
If you want to take care of the health of the vessels, then by all meansinclude grenades in your diet. It helps to cleanse the walls of plaques and dilutes the blood. Vitamin R, present in its composition, strengthens the walls of the vessels and makes them more elastic.
How to use?
In order for a pomegranate to really benefit, it should only be consumed fresh, in extreme cases it is possible to drink its juice, but only freshly squeezed, without preservatives and with minimal addition of sugar.
Note! Leave pomegranate sauce to cooks and gourmets! To clean and strengthen the vessels, only fresh garnet that has not been thermally treated will be useful!
Broccoli
Broccoli is characterized by a high content of vitamins and trace elements, which makes it an indispensable product on our table. It is capable of the following:
- supplies the heart with oxygen;
- improves the condition of the vessel walls;
- prevents aging.
Substances contained in this cabbage protect the walls of the vessels from damage, and vitamin K prevents damage to the arteries.
It is known that high sugar content destroys the arteries and promotes the formation of cholesterol plaques. Broccoli warns this negative influence and becomes a necessary product for diabetics and for all lovers of sweets.
Turmeric
Turmeric root contains a special substance - curcumin, which reduces the risk of atherosclerosis, reducing the cholesterol in the body. Bioflavonoids are involved in the restoration of blood vessels and improve the performance of the entire cardiovascular system. In addition, this spice helps to remove toxins and toxins and improves metabolism.
Ways of using
Turmeric is often included in the composition of spicy mixtures. You can add it to almost any dish:
- fits well with hard-boiled eggs and omelettes;
- is used in making sauces;
- emphasizes the taste of vegetable salads and stew;
- improves the taste and aroma of meat and poultry dishes;
- can be added to garnishes from rice and pasta.
Persimmon
In the fight against atherosclerosis and other cardiovascular diseases persimmon occupies one of the leading positions. It contains a significant amount of fiber and antioxidants, it is rich in calcium, iron, potassium and magnesium.
Persimmon should be included in your list of products that will allow you to preserve youth and vascular health for a long time. Its coarse fibers normalize the lipid metabolism, and, consequently, protect against diseases associated with the accumulation of adipose tissue - the main culprit of strokes and heart attacks.
Cranberries
Cranberries are rightly recognized as the most useful berry in the world. In addition to other medicinal properties, it is able to take care of our vascular system. Possessing a diuretic effect, a persimmon reduces arterial pressure, but unlike many other diuretics, its juice does not wash potassium out of the body, which strengthens the walls of the vessels.
Cranberries are simply irreplaceable for cores, since the substances that make up it reduce the level of cholesterol.
Note! How to use cranberries? Instead of salt! Add fresh berries and juice to various dishes - the food will not be fresh and will bring great benefits!
Spinach
It is the record for the supply of nutrients to the human body. This universal product can be eaten in a raw form or can be added to a small amount of butter. They are enriched with salads and casseroles, served as a side dish with meat and fish dishes.
For vessels
Spinach supports and stimulates the functioning of the vascular system as follows:
- vitamins A and c present in its composition are natural antioxidants that prevent the oxidation of cholesterol;
- B vitamins - folates, have a positive effect on the cardiovascular system as a whole;
- carotenoids nourish the walls of arteries and protect them from negative effects.
Useful properties of spinach do not end there, even more information in the article - Green spinach is useful for sight, with it the heart is in order and excellent mood!
Citrus Fruits
These fruits are a storehouse of vitamins, mineral salts and sugars. A unique set of natural substances has a positive effect on the entire body and, of course, has a beneficial effect on the state of the vessels.
- Oranges - in their pulp contain polysaccharides, which protect the vascular system from adverse environmental factors.
- Lemons - they are often recommended for beriberi and atherosclerosis. Despite the fact that the valuable components in them are much smaller than in oranges, the lemon is in second place in its usefulness.
- Mandarins - they perfectly regulate the metabolism, thereby contributing to losing weight, and, consequently, reduce the burden on the heart and the vascular system.
- Grapefruits - a special biologically active compound causes their bitter taste and at the same time gives the ability to remove cholesterol and reduce blood pressure.
Apples
A small apple is a high-grade vitamin-mineral complex with a variety of dietary fiber and high fiber content. It is a valuable natural source of vitamin C, which strengthens the walls of capillaries and vessels and reduces their permeability to toxins. Pectin, which was found in apple fibers, binds cholesterol and promotes its removal from the bloodstream.
Important! It is desirable to use apples in fresh form and necessarily with a peel. One average fruit contains 10% of the daily dose of fibers needed for normal operation of the vascular system!
Flaxseed oil
The human body is unable to independently synthesize polyunsaturated fatty acids like Omega-3 and Omega-6.And in linseed oil, they are present in abundance. It is because of the high content of these substances that this product has such properties:
- lowers cholesterol;
- reduces blood viscosity;
- makes the vessels more elastic.
With regular use of linseed oil, it is possible to significantly reduce the risk of coronary heart disease, stroke, hypertension, atherosclerosis, thrombosis and myocardial infarction.
Garlic
Everyone knows it and is most often remembered when a reliable assistant in the fight against colds is needed. But few people realize that this vegetable is capable of more - it promotes active production of hydrogen sulphide. Being an antioxidant, this substance stimulates blood circulation and relaxes blood vessels. And allicin reduces cholesterol levels, which prevents the formation of atherosclerotic plaques.
Important! Hydrogen sulphide in certain concentrations becomes poisonous, therefore, it is highly recommended not to use garlic in large quantities! And allicin only starts the process of cleansing the blood of cholesterol and the benefits of garlic can be observed during the first months of its use! For this reason, one garlic is unable to keep the permissible level of cholesterol for a long time - it must necessarily be combined with other means and methods aimed at restoring vascular health!
Almond
Almond has become a healthy food due to the presence of monounsaturated fats in its composition. With it, you can strengthen the blood vessels and improve the quality of blood. It contains vitamin E, which protects from damage to the walls of the capillaries and prevents the attack of free radicals.
Daily consumption of only 42 g of almonds is an excellent prevention of atherosclerosis. It normalizes the level of cholesterol and triglycerides, improves glucose tolerance and reduces weight.