Everyone knows that the heart is one of the most important organs in the body, that it is necessary for survival, and yet many people do not pay due attention to it.
Cardiovascular disease continues to be the most common cause of premature death in the US. The most common cause of these diseases is blockage of the arteries. But how do you know if your arteries are healthy or in danger? Learn the warning signs from this video https://www.youtube.com/watch?v=VpdzVTj9-dw
Unfortunately, a magic remedy that would help clear our arteries once and for all has not yet been invented. But fortunately, there is a list of products that can help not only prevent blockage of blood vessels, but also help slow down this process if it has already begun:
1. Oatmeal
Dietary fiber, which is rich in oats, helps to reduce the level of "bad" cholesterol, which literally seeps into our blood vessels and settles on the walls. Thus, it increases elasticity and strengthens the walls of blood vessels.
In addition, oatmeal helps to gently cleanse the intestines and eliminate toxins. It also allows for a long time to maintain the required level of sugar in the blood, which is the prevention of diabetes.
So, start your day with a serving of oatmeal and you'll live longer!
2. Black beans
Another source of fiber, which is three times more in beans than even in oatmeal. Another benefit is antioxidants, which help fight inflammation, which also increases the risk of heart disease. So eat bean dishes at least twice a week and your heart will thank you. Add beans to soups and salads to enhance the taste.
3. Lentils
As shown by one of the studies, the use of lentils can neutralize the damage that blood vessels receive during hypertension. In addition, lentils are really high in protein and fiber, as well as calcium, magnesium and potassium – minerals that help keep blood pressure under control.
If you have insulin resistance, hypoglycemia, or diabetes, lentils can help you stabilize your sugar levels and also give you energy for the day.
4. Fatty fish
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines, anchovies) should appear on your table at least twice a week – unless, of course, you seriously care about your health and longevity. Omega-3 fatty acids, which are especially abundant in fish, can reduce vascular plaque and cleanse our arteries – and thereby literally save our health.
Cooking tips: Bake salmon in foil with herbs and vegetables. Such fish can also be added to various snacks and salads. Tuna can be added to a salad, pasta or even soup, but I recommend choosing a juicy and hearty tuna steak. It is very tasty and healthy.
5. Pistachios
Nuts are another food that helps "clear" the arteries. First, they are rich in heart-healthy fats. And, secondly, there are a lot of plant sterols in pistachios, which help not only to reduce cholesterol levels, but also block the absorption of its dangerous variety by our body.
6. Turmeric
Curcumin, an antioxidant found in this popular spice, helps prevent fatty deposits and clogged arteries. Turmeric helps increase blood circulation and inhibits blood clotting, which can prevent heart attacks.
Recommendation: Turmeric can be added to food, and can be added to coffee or tea.
7. Olive oil
With regular use of olive oil, the level of total and so-called "bad" cholesterol decreases, which leads to the development of atherosclerosis. And the level of “good” cholesterol rises, which protects the vessels, including the coronary ones, that is, those that feed the heart.
Health conscious people should definitely use extra virgin olive oil as part of their diet.
Tasty advice: add it to salads, vegetables, bread. More fragrant is cold-pressed oil. The shelf life of this oil is 6 months.
8. Green soybeans
With regular use of the product, the following changes occur: cholesterol levels decrease; pressure normalizes; improves the functioning of the heart and blood vessels; the level of hemoglobin increases; immunity is strengthened; prevents cancer.
Tip: take frozen green soybeans, scald them with boiling water and serve hot in their pods. This dish is perfect for a snack.
9. Leaf beet
Leaf beet has many health and heart-saving properties. It helps in the formation of blood cells, improves its clotting, thereby preventing the formation of hematomas and the development of internal bleeding. Leaf beet has a beneficial effect on the pancreas, prevents the development of atherosclerosis and helps reduce pressure.
Cooking Tip: fry leaf beet in olive oil with garlic, season with herbs and pepper. Try serving it with fried meat or fish.
10. Sour cherry
Sour cherries in any form – fresh, frozen or dried, in juice, in compote, in jam – reduce the risk of cardiovascular diseases.
Sour cherries contain powerful antioxidant anthocyanin. It gives the berry a red-burgundy color, provides protection for the heart, and relieves pain from arthritis and gout. In addition, sour cherries also lower cholesterol levels and help to get rid of excess weight.
You may not think that a few small changes in your diet can have a noticeable effect. However, by combining many of the above foods and repeating them daily, you can have a huge positive impact on both your heart and your long-term health.
I suggest you start by adding one of these foods to your lunch or dinner today.