Eucalyptus Uses for Skin Care

15 most healthy foods for the heart and blood vessels

 healthy foods for the heart and blood vessels

 health food_meal

If a person cares about strengthening his health, he includes useful foods in the diet that contribute to the improvement of the cardiovascular system.

The only beauty I know is health.

G. Heine

1. Avocado

This exotic fruit contains a large amount of polyunsaturated fatty acids. It is these components that help reduce the risk of heart and vascular diseases, improve memory. The lack of fatty acids in the diet is one of the main factors in the development of atherosclerosis and the appearance of "bad" cholesterol.

Potassium in avocados is one of the main elements of the heart muscle nutrition. This element contributes to the prevention of stress, which does not allow the development of ischemia of the heart muscle and atherosclerosis.

Avocados normalize water-salt metabolism and thereby reduce blood pressure, regulating the level of hypertension.

Vitamins and minerals, abundantly contained in avocados, contribute to blood formation and active blood circulation:

Copper - resists anemia;

Iron - increases hemoglobin level and promotes blood circulation;

Vitamin B2 - promotes the formation of red blood cells;

Vitamins E, B6, C - are necessary to maintain the contractility of the heart muscle.

Enzymes - are catalysts for the absorption of vitamins that prevent myocardial degeneration and the full functioning of the heart muscle.

As a result of regular use of avocados, the level of "bad" decreases and the level of "good" cholesterol rises. All these beneficial properties are preserved only in fresh fruits, since heat treatment significantly reduces their benefit for the cardiovascular system. It is recommended to use avocados in salads mixed with other vegetables and fruits. The best shade of the taste of this exotic product is orange and lemon.

2. Grapefruit

The glycosides that make up this citrus family fruit give its flesh and peel a bitter taste. Nevertheless, these substances in combination with plant fiber, which grapefruit is so rich in, actively resist atherosclerosis, stimulate the work of the heart muscle and digestive organs.

Useful properties of grapefruit:

It contains a large amount of vitamins (C, D, B1, P), which strengthen the circulatory system, improve the elasticity of blood vessels, and greatly enhance the effect of ascorbic acid.

Stimulates the metabolism in the body;

It normalizes high blood pressure, especially effective in women in menopause;

Increases tone;

The minimum number of calories (in 100 g of grapefruit is only 42 Kcal) allows you to use grapefruit in a diet aimed at weight loss;

Normalizes the liver, is used in clinical nutrition of patients with functional disorders of the liver;

Lowers cholesterol, and thereby reduces the risk of developing diabetes mellitus, myocardial infarction;

The pulp and grapefruit juice perfectly quench your thirst.

Grapefruit is eaten as a dessert, added to salads. The optimal amount for the prevention of heart and vascular diseases is at least 2-3 fruits per week, it is advisable to eat them at breakfast.

3. Apples

If you eat at least one apple daily, you will soon notice a positive effect from eating these fruits on all organs and systems. A significant share of this effect is attributed to the prevention of heart and vascular diseases, as well as to a reduced risk of developing cancer.

Plant fiber of apples, pectin fibers and a large amount of vitamins help to lower cholesterol in the blood. Fasting days, which are based on the use of apples, helps to reduce swelling, normalize blood pressure, and stimulates the digestive system.

Potassium contained in the apple pulp normalizes the activity of the urinary system. Pectin fibers bind toxins in the intestine and actively evacuate them from the body, purifying the human body. Prevention of gout and diabetes when eating apples occurs due to normalization of the acid-base balance by organic malic acids.

4. Pomegranate

This fruit is considered the best way to prevent heart disease. It exhibits its exceptional properties when consumed in the form of freshly squeezed juice or in fresh form. Natural enzymes and pomegranate biostimulants stimulate blood circulation in the vessels, which allows you to lower cholesterol, thin the blood, effectively resist atherosclerosis, and the development of cardiovascular pathologies.

Antioxidants in pomegranate juice, according to research by American scientists, are able to resist prostate cancer, increase potency by stimulating blood circulation in the pelvic organs. To achieve a pronounced therapeutic effect, you need to drink 200 ml (glass) of freshly squeezed pomegranate juice per day.

5. Flaxseed oil

This product is a recognized leader in the content of polyunsaturated Omega-3 fatty acids, which allows it to be used for the prevention of heart and vascular diseases. Among its positive properties is the ability to reduce the level of "bad" cholesterol in the blood and the prevention of increased thrombosis.

Due to the high calorie content of flaxseed oil, it is advisable to use it no more than 2 tbsp. l in a day. Oil is used for dressing salads, flax seed is added to cereals and main dishes.

6. Cereals

Grain fiber is quickly dissolved and absorbed by the body, which allows it to be used as a counterbalance to cholesterol coming from food. Cereals made from cereals are very convenient for the prevention of cardiac ischemia and atherosclerosis.

The largest amount of potassium and omega-3 fatty acids useful for heart muscle is found in oatmeal. The combination of plant fiber of cereal crops and Omega-3 polyunsaturated acids can effectively cleanse blood vessels of cholesterol plaques, reduce cholesterol. The amount of plant fiber can be determined by the size of the grain - it is preferable to use coarse grits.

7. Beans and Beans

Plants of the legume family are distinguished by a large number of valuable plant fiber, as well as potassium - the element that the heart needs most. They are traditionally used as a side dish or as an independent dish, since red beans and lentils are extremely nutritious.

Flavonoids found in beans are indispensable for the prevention of high blood pressure. A large amount of vegetable protein and fiber, potassium, iron and folic acid make these products indispensable in the diet of those who care about their own heart.

8. Pumpkin

Potassium, beta-carotene and vitamin C, found in abundance in pumpkin, are extremely useful for the prevention of atherosclerosis of the heart arteries. Additional useful properties of pumpkin - the ability to normalize blood pressure and maintain optimal water-salt balance.

9. Garlic

Everyone knows the antiviral properties of garlic. However, as a means for the prevention of hypertension, this product is also extremely useful, thanks to more than 60 components of its composition, which allow reducing blood pressure by 15-20 divisions of the tonometer without drugs. Nitric oxide and hydrogen sulfide contained in garlic reduce vascular hypertension and further lower blood pressure.

10. Broccoli

Broccoli is considered one of the most nutritious and healthy of all types of cabbage family due to its exceptional composition:

Potassium,

Magnesium,

Phosphorus,

Manganese,

Vitamins B, C, D,

Plant fiber.

These substances allow broccoli cabbage to actively resist the development of diabetes and cardiovascular diseases.

11. Berries

The benefits of such a nutritious product as berries as an preventative measure against aging are beyond doubt. Potassium, which is certainly present in all types of berry crops, is necessary for the full functioning of the heart muscle. It actively resists edema, removing excess water from the body. A full-fledged treatment of arrhythmia and heart failure is impossible without the additional introduction of potassium into the body.

Similar properties are possessed by magnesium found in berries. In addition to removing excess fluid, it helps to lower blood pressure by expanding blood vessels.

Vitamin C helps to protect and strengthen the vascular walls, and vitamin P protects the capillary network, reduces its permeability and fragility of blood vessels. Fiber helps to quickly remove toxins and lower cholesterol.

Useful properties of berries:

Strawberries - contains pectins, tocopherol, folic acid, vitamins C, P, K, trace elements (iodine, copper, zinc, manganese, iron, potassium). The use of strawberries helps to lower blood pressure, cholesterol, cleanse from atherosclerotic plaques and strengthen the walls of blood vessels. Effective in the treatment of anemia, gastritis, diabetes, stomach ulcers, metabolic disorders.

Cherry - contains vitamins C, B2, B6, trace elements: iron, fluorine, magnesium, potassium. This allows regular use of cherries to significantly strengthen the walls of blood vessels, reduce blood pressure and blood coagulation, and calm the nervous system.

Sweet cherry - has vasoconstrictive properties due to its composition, which contains vitamins C, A, P, pectins, glucose, nicotinic acid, iron, phosphorus, potassium.

Blackcurrant is the leader in terms of vitamins. For example, the content of ascorbic acid (vitamin C) in this berry is 15 times higher than in apples. In addition, vitamins PP, K, E, B1, B2, B6, D are present in blackcurrant berries, which are actively involved in the process of hematopoiesis and tone the work of the heart and blood vessels.

Red currant - an exceptional property of this berry is the content of oxycoumarin, which allows you to regulate blood coagulation. Reducing blood viscosity is an excellent prevention of heart attacks and strokes.

Raspberries - its berries allow without the use of drugs to normalize blood coagulation and strengthen the blood vessels of the heart. This is possible due to the rich composition of raspberries, they contain tannins and organic acids, pectin and trace elements (iodine, iron, potassium, sodium, magnesium, phosphorus), carotene, vitamins C, PP, B1, B2.

12. Fish

This product is a recognized source of omega-3 polyunsaturated fatty acids. Especially rich in fish species such as salmon and salmon. Their regular use 2-3 times a week helps to regulate blood pressure and blood coagulation, and thereby reduce the risk of myocardial infarction.

Sardine, tuna, mackerel, trout - the use of such fish is extremely useful for the prevention of excessive blood viscosity and increase the level of "good" cholesterol in it.

13. Mushrooms

This product can be used to combat free radicals that negatively affect the state of the cardiovascular system and cause cancer. Contributes to this special substance, which is part of the fungi - ergotianin, neutralizing free radicals. In addition to this valuable quality, mushrooms can increase immunity, lower cholesterol, and their properties are not lost even after cooking. The composition of mushrooms contains such substances:

Vegetable fiber

Vegetable proteins

Vitamins of groups B, D,

Trace elements: selenium, magnesium, potassium, zinc, phosphorus, iron.

14. Black (bitter) chocolate

For the prevention of heart and vascular diseases, only chocolate with a cocoa butter content of at least 70% is used. Only such chocolate is able to lower cholesterol and blood pressure, strengthen the blood vessels of the heart.

Varieties with a high sugar content and a lower amount of cocoa bean oil will not bring any benefit, but will only contribute to the appearance of excess weight due to increased calorie content.

15. Walnuts

Almonds and walnuts contain polyunsaturated fats, the most valuable of which is omega-3 lipids, which regulates cholesterol and positively affects the heart.

The use of foods with preservatives, genetically modified additives, growth hormones, on the contrary, increases the risk of exacerbations of cardiovascular diseases, the development of atherosclerosis, thrombosis and other pathologies of the kidneys, heart and blood vessels. In such food there are practically no useful substances.

In order to avoid the detrimental effect on the body of such products, you need to avoid semi-finished foods, try to purchase organic farming products. The most useful cooking methods are boiling, stewing, baking in the oven or on the grill. The most harmful methods of processing foods are deep-frying, smoking and deep-frying.

Following the principles of a healthy diet, the use of natural products and home-made dishes allows you to save the maximum amount of vitamins and minerals in them.