Healthy Arteries: These 9 Foods Can Help
Extra Virgin Olive Oil is perfect for protecting arterial health. This brings the cholesterol balance into balance. In addition, olive oil minimizes cell damage caused by free radicals.
Eating a healthy, varied diet is essential to maintaining arterial health .
Unfortunately, more and more unhealthy finished products can be found in the trade, which often lead to overweight, obesity and cardiovascular diseases.
It is particularly worrying that, despite numerous warnings, many are not aware of this and continue to consume high-fat and high-sugar finished products that also contain other harmful substances.
1. Oily fish
Oily fish contain important omega-3 fatty acids that help lower cholesterol and triglyceride levels in the arteries.
These fatty acids simultaneously increase the level of healthy cholesterol (HDL) and also eliminate harmful lipids.
In addition, oily fish contains important amino acids and essential minerals, both of which have an anti-inflammatory effect and improve blood circulation.
We therefore recommend that you incorporate the following types of fish into your diet twice a week:
- salmon
- tuna
- Sardines
- mackerel
- herring
- Trout
2. olive oil
Extra virgin olive oil also contains very healthy fatty acids that are beneficial for arterial health.
In addition, it contains valuable antioxidants that counteract the negative effects of free radicals and balance cholesterol and triglyceride levels.
3. Sesame
Sesame seeds have a very special taste and are therefore very popular. They also contain important nutrients that can be used to maintain cardiovascular health and maintain body weight.
The essential fatty acids in the small seeds reduce cholesterol and then protect the heart. At the same time, it can improve blood circulation.
Regular consumption also helps to control hunger pangs more easily and to prevent hardening of the arteries, which is often caused by obesity.
4. Tomatoes
Lycopene is a powerful antioxidant that is found in concentrated form in tomatoes. This can protect the health of the arteries and the cardiovascular system.
Lycopene also reduces the oxidation of cholesterol on the arterial walls. It has an anti-inflammatory effect and thus helps prevent circulatory problems.
5. Ginger for healthy arteries
The sharp root is known for its antioxidant and anti-inflammatory properties. It supports the health of the arteries, as it can regulate the cholesterol level and blood pressure.
The active ingredient gingerol it contains improves blood circulation and also promotes the removal of lipids that could otherwise accumulate on the arterial walls.
Ginger can be used in teas, mixed drinks, soups and other recipes.
6. Oats
Oats are known in many places as the “king of cereals” because they contain very valuable nutrients. This can clean the arteries and prevent arteriosclerosis.
The fiber it contains also improves digestion and promotes the metabolism of cholesterol as well as other fats.
It is therefore advisable to include oats in your diet at least three times a week to clean the arteries and keep them elastic.
7. blueberries
These little berries are packed with antioxidants and fiber that help cleanse the arteries, lowering cholesterol and preventing the arteries from hardening.
This can also slow down the harmful effects of free radicals.
With the regular consumption of blueberries you can prevent premature aging and reduce the risk of cardiovascular diseases.
8. Dried fruits
Dried fruits contain important amino acids and healthy fats that help prevent clogging of arteries and other cardiovascular diseases.
This can also be used to replace unhealthy snacks, as they ensure a long-lasting feeling of satiety.
Dried fruits also help regulate cholesterol levels and are anti-inflammatory.
The omega-3 fatty acids it contains clean the arteries of lipids and help prevent high blood pressure and obesity.
The following dried fruits are particularly recommended:
- Hazelnuts
- peanuts
- Pistachios
- Almonds
- Walnuts
9. Strawberries
Strawberries have a strong antioxidant effect and are very low in calories. Therefore, they are excellent for protecting cardiovascular health.
The vitamins and minerals it contains improve arterial health and also reduce the accumulation of lipids (such as LDL cholesterol) in the arteries.
In addition, the delicious red fruits have an anti-inflammatory effect, promote blood circulation and then help to remove harmful substances from the blood.
Do you feel like improving your diet? Then you should regularly incorporate the mentioned foods into your nutrition plan in order to benefit from them.
Remember that arterial problems are creeping up, so prevention is the best medicine.
