Arteries: It is proven that following a diet according to the rhythm of life, we lead is critical in preventing the appearance of damage to the cardiovascular system.
We also know that there are a series of foods that can be of great help to take care of veins and arteries. We tell you what they are.
1. The Tasty Avocado
In addition to a new supply of vitamins and minerals, avocado contains many unsaturated fats, especially oleic acid (the same that is present in virgin olive oil).
Animal experiments have shown that it improves the contraction and relaxation of the arteries, that is, it contributes to maintaining excellent flexibility (which is lost as the arteriosclerotic disease progresses because the arteries become stiffer).
Despite being caloric (a piece weighs between 200 and 250 grams and provides about 320 calories), avocado has the enormous advantage that it satisfies much longer, so you do not need to overeat.
If you consider that a daily one is too much, consume half and save the rest so that it does not oxidize (does not blacken) because it would mean that it has lost part of its cardiovascular properties.
2. Recover Legumes
Consuming them three or four times a week to reduce lipids or fats in the blood is not a new recommendation.
It has long been known that dietary fiber (the one provided by food) “binds” to cholesterol molecules and helps to drag and eliminate them so that they do not accumulate or are absorbed in excess.
3. Enjoy Bluefish
In consultations about cholesterol and triglycerides, more and more talk about the benefits of omega 3 fatty acids in oily fish.
Many specialists even recommend supplementing the diet with fish oil to gain cardiovascular health. However, each case is very particular, and it is advisable to be cautious about it.
What we can recommend is that you eat salmon and other oily fish (better small ones) because their fatty acids help –among other things– to prevent the blood from clotting excessively, something that can end up damaging the arteries.
4. Take Advantage of the Virtues of the Tomato
Luckily, it is one of the vegetables most present in homes, so many people benefit from their cardioprotective effects.
Its lycopene has been shown to improve vascular function and contribute to the prevention of cardiovascular disorders.
This antioxidant is fat-soluble and, therefore, it is best used when we consume the tomato after cooking it with olive oil (it is released when it comes into contact with some oil or fat).
5. Include Garlic Daily
It has been more than proven: garlic has a protective effect against excess lipids (fats) in the blood and the formation of atheroma plaques in the coronary arteries.
Although many specialists choose to recommend supplements based on this tuber (where the concentration is higher and the unwanted effect of the characteristic taste and smell is avoided), including it daily in our meals also helps the entire cardiovascular system in general.
And the arteries in particular.
6. Green Leafy Vegetables
In its nutritional composition, a substance called lutein stands out, especially useful for sanitizing arterial ducts and preventing them from thickening.
7. Wine in Small Quantities
A study from the University of California has just shown that a small amount of wine a day can help clean the arteries of people with diabetes with atheroma plaques.
However, it should be emphasized that once the amounts are excessive, this benefit is lost. Therefore, it is essential always to consume it in moderation.
8. Add Onion to Your Recipes
It is also one of the most recommended foods for taking care of the arteries, due to its richness in antioxidant substances and sulfur compounds.
A study from the University of Pennsylvania (United States) showed that eating a medium onion a day reduces cardiovascular risk and cholesterol by 15%.
9. Green Tea Between Meals
This drink contains catechins and Epicatechins, which are believed to be responsible for most of its beneficial effects.
They are part of the large family of flavonoids, which contribute (if consumed regularly) to keep the arteries better.
10. Take 3 or 4 Nuts a Day
Again we find a caloric food but highly recommended for heart health.
If you take 3 or 4 a day, you will be making sure that your heart muscle receives the ideal nutrients.
Research confirms that its fat composition (rich in polyunsaturated and monounsaturated fats) ensures that the endothelial wall (the layer that lines the inside of veins and arteries and is altered by arteriosclerosis) remains in good condition.
11. Take Advantage of the Scent of Turmeric
Not everyone gets used to its flavor, but we encourage you to try it.
The pigment that gives it its yellowish hue (a polyphenol) has excellent anti-inflammatory properties that help you live for many years with a strong and healthy heart.
It is usually marketed ground, although you can also find the whole dried rhizome and grate or grind it when you consume it.
You can add turmeric to all kinds of preparations: to your vegetable stews, to batter flour, pasta dishes, or even to light sauces.
12. Antioxidant Chia Seeds
Although studies to corroborate its real benefits are lacking, it appears that the antioxidants in chia seeds can help keep your arteries healthy (along with other good habits).
You can also hydrate them with water and enjoy a spoonful of its texture in the form of a gel.
13. Delicious and Healthy Apples
Do you remember the phrase “an apple a day keeps the doctor away”? Well, it seems that we would have to add that he does the same with the cardiologist.
Researchers at the University of Ohio (USA) found that eating one piece every day for four weeks can lower blood levels of bad cholesterol and lower the chances of it “rusting.”
14. Blueberries Protect Your Heart
In most households, they have not yet been included in the list of essential foods and, however, they should not be missing in our pantries.
One cup a day helps to reduce blood pressure that is too high and reduces arterial stiffness by almost 7%; it has been proven.
The Best Diet
Although there is no single nutrient capable of cleaning your arteries and keeping them healthy, we can affirm that there is a diet that takes care of them.
Surely you are already aware of what the bases are to achieve this: follow a balanced diet, based on the premises of the Mediterranean Diet, in which fruits, vegetables, cereals, legumes play a leading role.
From the outset, it must be very rich in fresh fruits and vegetables, since it has been proven that these foods considerably delay the oxidation of tissues.
But not everything stops there. You can not miss other foods like the ones we review in this gallery: omega 3 from oily fish, allicin from garlic, fiber from legumes, or antioxidants from apple.
To season and flavor your dishes, don’t forget ingredients like turmeric, one of the most potent natural anti-inflammatories out there. Include it in your meals to add color and spicy touch to your recipes.