Nutrition for heart and vascular health

For the prevention of atherosclerosis, it is very important to monitor the lifestyle, in particular, nutrition. The main reason for the increase in cholesterol in the blood is excessive consumption of foods with saturated fats. These include, for example, cheese, sour cream, lard, butter, liver, kidneys, processed cheeses, fatty meats. Animal products contain cholesterol itself, especially a lot of it in egg yolks.

In the presence of atherosclerosis, the nutritional requirements should be very strict. It is necessary to sharply limit or exclude the use of products containing saturated fats and cholesterol, milk should contain no more than 1% fat. When cooking, you should use only vegetable oils. From meat, you can use chicken and turkey without skin, young lamb, veal, lean beef. All types of fish are allowed: lean and fatty, marine and freshwater. The diet should contain a lot of vegetable products: potatoes, cereals, fruits. Legumes, peas, beans, and lentils are of greater importance in the heart diet.

In the presence of high blood pressure, you should be very careful about salt and avoid foods with a high content of it, because it increases the viscosity of the blood.

Heart-healthy foods

Cod liver oil. It is a source of polyunsaturated Omega-3 fatty acids eicosapentaenoic and docosahexaenoic.

Wheat germ oil. It contains 55-65% linoleic acid, 15-20% oleic acid and 2-7% alpha-linolenic acid, is a source of polyunsaturated fatty acids of the Omega-3, Omega-6 families.

Salmon, salmon. This fish is one of the best natural sources of omega-3 acids. Two or three fish dishes a week and your blood pressure will be normal. Regular consumption of salmon also contributes to normal blood clotting and, according to statistics, reduces the risk of heart attack by a third. In addition, it contains a strong antioxidant astaxanthin, so that a strong memory and healthy skin are guaranteed to you until old age. A simpler alternative to salmon will be tuna, sardines and even ordinary herring.

Avocado. Add a quarter of avocado to salads or meat, this will reduce the level of bad and add good cholesterol in your blood. In addition, special enzymes contained in avocados accelerate the body’s absorption of carotenoids, which are also necessary for a healthy heart.

Olive oil. It contains a large amount of monounsaturated fats, which fight cholesterol plaques, preventing vascular closure. A joint study by scientists from seven national medical institutes has shown that the inhabitants of the island of Crete rarely die from heart attacks, although they have a genetic predisposition to high cholesterol. The whole point is in the diet of the islanders: for the preparation of salads and harki in Crete, they use only olive oil. When buying oil, choose the one that has undergone the least processing.

Berries. Blueberries, raspberries, cherries, strawberries all berries are rich in anti-inflammatory substances that significantly reduce the risk of heart disease and cancer.

Blueberries are extremely rich in pterostilbene, an antioxidant also found in grapes and red wine. As American researchers suggest, this substance is able to stimulate cholesterol metabolism in the body, thereby reducing the number of harmful molecules. According to doctors, the effect of blueberry consumption can be compared with the effect of certain medications.

Daily consumption of cherries reduces not only cholesterol, but also the risk of diabetes and arthritis. At the same time, cherries can also be consumed as part of compotes, jams and jam.

Spinach. It contains a lot of useful pigment lutein, potassium, folate and fiber. But if this delicacy is not for you, any other vegetables can replace it. Two vegetable meals a day reduces the risk of heart disease by 25%, and each additional portion by another 17%.

Flax seeds. This is a real storehouse of Omega-3 and Omega-6 acids. They can be added to porridges or salads or use flax seed oil for cooking.

Green tea. Today, everyone knows that green tea contains many antioxidant substances that are so useful to our body and protect it from aging. Less well-known is the fact that green tea is especially useful for those who have a predisposition to atherosclerosis and heart disease, because it accelerates the process of decomposition of fats and cholesterol in the blood. Two or three cups of green tea a day help to increase the elasticity of blood vessels, lower blood pressure and wash out harmful salts from the body. However, do not get too carried away with this drink: in large doses it can have a toxic effect on the body.

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