7 foods for healthy heart and blood vessels
The heart is the organ that works 24 hours a day, 7 days a week, in other words always. To make your heart work, as the clock is not always enough just to give up bad habits and every day to be physically active. Harmful to the heart, including and improper diet.
For example, eating too much fatty meat and dairy products can lead to higher education “harmful” cholesterol, which is deposited on
the walls of blood vessels and leads to the development of cardiovascular disease. And in fast food, fries, doughnuts, and chips – from “normal” fats and TRANS fats the result is a cocktail that can put on the blades, even the most healthy body.
And so, it is important to remember that in the issue of heart health.
– The heart must receive the necessary substances for it to work, and it needs to fully occur the transmission of impulses. For the heart is primarily needed Potassium.
– For the heart important clean and elastic vessels. You need to reduce the level of harmful cholesterol through healthy fatty acids and increase the elasticity of blood vessels;
– Blood must be clean, moderately heavy and in sufficient volume. For this it is necessary to consume enough drinking water from 1.5 l to 2l.
Now we want to tell more about how you need to eat, as well as more detailed consideration of specific products, the use of which will help the heart to work a long time without problems.
1. Vegetables and fruits.
Eating fresh fruits and vegetables, rich in vitamins, has a positive impact on the health of your entire body in General.
For the heart is also extremely important elements such as Potassium and Magnesium. Here’s what fruit and vegetables you can obtain them in large numbers.
Avocado. Very rich in Potassium. Also it includes a large amount of unsaturated fatty acids. It is these acids according to the unanimous opinion of scientists, are responsible for proper cholesterol metabolism in the body, the violation of which leads to the development of atherosclerosis. And even avocado contains such vitamins and Pro-vitamins like A, E, D, PP, B2. And the content of vitamin E, avocado is a champion.
Pumpkin. Contains large amounts of Potassium in their composition. Of course, more Potassium and Magnesium pumpkin seeds contain. Also in the pumpkin has a lot of vitamins A and C, immunity, and vitamin b, which strengthens the nervous system. And pumpkin perfectly cleanse the liver, reducing the level of harmful cholesterol, which is also important for the heart.
Cabbage. All kinds of useful and contain Potassium in sufficient quantity. We want to talk about broccoli. It is this variety improves heart function and reduces myocardial damage – research scientists. The benefits of broccoli is to protective effect and because of the high content of certain substances, which contribute to the formation of a special type of protein that plays an important role in protecting cells impaired blood supply to the heart muscle. Of course, this is not the whole list of useful properties of broccoli.
Grenades. Studies have shown that daily consumption of pomegranate juice increases the amount of inflowing blood to the heart, reducing the heart’s workload. Also, the substances contained in the pomegranate, do not allow blood corpuscles stick together, allowing the blood to become more liquid. In addition, pomegranates are effective in preventing the formation of bad cholesterol. Due to the presence of iron and manganese garnet is very useful in anemia.
To consume all the vegetables and fruit preferably raw, so as not to lose nutrients and vitamins during heat treatment.
2. Fish – fatty acids omega-3.
So, red fish contains one of the most useful components – it is a fatty acid omega-3, which are indispensable to help the heart. Fatty acids omega-3 reduce the level of harmful cholesterol in the blood, strengthen the walls of blood vessels and do not allow to occur to them fat (cholesterol) plaque. This leads to the fact that the blood quietly circulates through the vessels and the heart does not have to experience an additional burden because of the increased pressure in the blood vessels, reducing the risk of heart disease, heart attack, stroke and many others. Eating a red fish, you can forget (or never learn), what is arrhythmia, shortness of breath, chronic fatigue syndrome. Also red fish contains a lot of other useful minerals that are essential for your body.
If we talk about a specific kind of fish, we would recommend the salmon.
Salmon contains a considerable number necessary for the body amino acids and trace elements. The undisputed benefit of salmon is also in the presence of selenium – the substance that is responsible for the growth of hair and nails. In addition, salmon reduces the level of sugar in the blood than enhances the action of insulin. Interesting, and the fact that salmon does not accumulate toxins in yourself, that is a big plus. So, salmon is an extremely positive product, given to us by sea.
During numerous studies have found that regular consumption of nuts reduces the risk of heart disease by as much as 30%. And just a few nuts a day are almost an antidote to heart disease.
Nuts contain a lot of fiber and monounsaturated fats, which are known to prevent heart disease. In addition, nuts are a wide variety of antioxidants, including vitamin E, selenium (especially in Brazil), and ellagic acid (in particular, in walnut) that protect arteries from cholesterol. The greater part of nuts also rich in amino acid arginine, which the body receives nitric oxide, relaxing the blood vessels and reduce blood pressure. Nitric oxide also prevents blood from becoming thick, that is, reduces the likelihood of blood clots. And of course, nuts are rich in Potassium and Magnesium.
What does water have to do with the heart? The most direct. Blood consists of about 90% of it is from water, not tea, juice or soup. For the whole organism is very important to get a day approximately 1.5 – 2 liters of water.
When there is insufficient intake of water the blood in the body becomes more viscous and to maintain the pressure the heart has to work quite hard.
I advise you to pay attention to medicinal-table and medicinal mineral waters. In them are Magnesium, Potassium and other elements contained in the form of ions, and therefore faster delivered to the heart.
5. Oat groats.
Main use oats is to help the work of the heart is here. Oatmeal contains large amounts of soluble and insoluble dietary fiber (cellulose). Thanks to these fibers is excreted from the body of harmful cholesterol, fatty and bile acids. Oatmeal also contains lots of healthy omega-3 fatty acids and potassium. In combination with fiber, omega – 3, can lower cholesterol and keep blood vessels in good condition.
More useful coarse cereals. The larger the grain the more fiber, the more fiber, the better grits.
According to numerous studies the berries, which include many useful natural antioxidants, reduce the risk of heart attack, prevent heart disease, helping to expand the blood vessels and clean them from harmful accumulation. The results of observations showed that the risk of heart attack in those who regularly consume berries, 32% less compared to the rest.
Berries, especially red and dark, contain large amounts of flavonoids, which prevent diseases of the cardiovascular system, in particular the hardening of the walls of the coronary arteries. Due to this, the probability of heart attack decreases significantly.
7. Oil of a linen seed.
Flaxseed oil is considered a powerful remedy against diseases of the heart and blood vessels. Many studies have shown that consumption of Flaxseed oil in food reduces the risk of stroke by 40%. It is a champion of the content of fatty acids omega-3. Here they are even more than the red fish. According to this indicator linseed oil is the leader among all other products. Flaxseed oil reduces the concentration of “bad” cholesterol and increases the level of “good” cholesterol in the blood.