Among the leading causes of death of people around the world, "honorable" place in the list is occupied by diseases of the cardiovascular system, the most common of which are atheroskerosis and hypertension. Vascular Health – necessary condition for the proper functioning of the body. In case of violation of vascular functions, vital organs and other components of the body cannot receive nutrients in the required quantities. Nutrition to strengthen blood vessels will help reduce the risk of developing the above diseases.
Nutrition to strengthen blood vessels – not the only condition for the health of the cardiovascular system
Among the most vicious enemies of vascular health are the following:
- stress;
- increased «bad» blood cholesterol;
- bad habits (alcohol and smoking);
- lack of physical activity;
- malnutrition.
It is worth noting that proper nutrition alone is not enough to strengthen blood vessels. It is necessary to neutralize all factors that increase the risk of heart and vascular diseases. So, you need to learn how to effectively deal with stress (it negatively affects all body systems, not only the cardiovascular), give up bad habits, for example, replacing them with exercises or other types of physical activity.
Nutrition to strengthen blood vessels: what foods not to eat
- Salty. Salt interferes with the removal of fluid from the body and triggers a series of changes that result in an increase in blood pressure. Minimizing salt intake is very important if you want to maintain vascular health for a long time.
General recommendations:
- cook yourself;
- salt food after cooking;
- exclude semi-finished products and other ready-made salty foods from the diet products.
- Cholesterol-containing. As you know, "bad" cholesterol settles on the walls of blood vessels and as a result increases the risk of a heart attack and atherosclerosis. In this regard, it is recommended to limit the use of:
- fatty meat;
- sausages;
- hard cheese.
Through nutrition, you can also regulate the levels of good and bad cholesterol without completely giving up your favorite foods. Main – properly balance the diet.
Nutrition for vascular strengthening: key recommendations
1. I'm my own chef. The composition of ready-made purchased products is very, very difficult to control. Therefore, for safety reasons, it is better to switch to home cooking. The most sparing for vessels are the following cooking methods:
- cooking;
- extinguishing;
- baking;
- steam cooking.
2. Water – around the head. I would like to once again emphasize the need to drink enough water – it is necessary for any organism.
3. Vegetables and fruits – everyday. Seasonal fruits and vegetables are best. The minimum amount should be 300 g per day. It makes no sense to list the benefits of fresh vegetables and fruits – they have long been known to everyone.
4. Animal protein is equally important. Sources of animal protein are various types of meat. It is best to choose low-fat varieties and do not forget about fish, you need to use such products not in fried form, but in forms that are more beneficial for the body (see above).
5. Kasham – yes, sweets – no. Nutrition to strengthen blood vessels involves the use of cereals (buckwheat, rice, corn, oatmeal) and the rejection of sweets in favor of nuts and dried fruits, as well as honey (however, do not forget about possible allergic reactions to this extremely useful product!).
It is also recommended to include in the diet to strengthen blood vessels:
- garlic and onion;
- eggplants and cucumbers;
- grapefruits;
- rowan and currant (both raw and in infusions, teas).
Estet-portal.com reminds: the best health adviser – qualified specialist. Even in the absence of alarming symptoms of diseases of the heart and blood vessels, it is very important to have regular check-ups with a doctor and take care of your health daily, following his recommendations.
Add a comment