Your heart is always at work pumping blood and oxygen into your body, but when cholesterol, inflammation, and hypertension affect your arteries, you become susceptible to heart problems. Despite medical intervention and lifestyle changes being necessary in such cases, there is still another thing that can come in handy with your diet.
Scientists believe that there are foods which possess nutrients that can improve blood vessels' performance, reduce inflammation, maintain optimal cholesterol level, and enhance circulation. Even though it won't be possible to undo already formed blockage of the arteries through diet alone, it is still helpful in preventing further damage. Here are five such foods you should try out.
Improve Blood Flow with Beet Roots
The root vegetable contains a lot of nitrates which are converted into nitric oxide in the body
The root vegetable contains a lot of nitrates which are converted into nitric oxide in the body. The chemical widens the capillaries, allowing blood to flow more freely and that it extends the walls of the arteries. Good circulation is important to keep the endothelium healthy, and to keep blood vessels flexible.
Walnuts Support in Heart Protection
The consumption of Walnuts has also been associated with increased functionality of blood vessels
The other important element found in walnuts is the alpha linolenic acid (ALA), an omega 3 fatty acid present in plants. Moreover, walnuts are rich in antioxidants and polyphenols, which have proved to be very effective in oxidizing LDL (bad cholesterol), which is one of the main reasons for plaque formation.The consumption of Walnuts has also been associated with increased functionality of blood vessels.
Use: Add 2-3 soaked Walnuts to your diet every day or to salad or yogurt.
Cruciferous Microgreens have anti-inflammatory
Vegetables like broccoli, kale, cabbage and a whole bunch of other vegetables have microgreens that contain sulforaphane and antioxidants, whose function is to prevent oxidation and inflammation in the blood vessels, thus preventing cardiovascular diseases.
Tip: Use as a garnish on sandwiches, salads, soups, wraps and shakes.
Heart Function Is Supported by Fatty Fish
In the fatty fish, there is an abundant supply of omega-3 fatty acids including EPA and DHA in their body.They contain high amounts of the omega 3 fatty acids EPA and DHA. These good fats assist with reducing triglycerides, inflammation and heart health. Such good fats also help maintain a stable plaque and ward off heart issues.
Healthy Blood Vessels Are Promoted by Dark Cocoa
Dark chocolates have high amounts of flavanols which are useful in the synthesis of nitric oxide. Not only that, but it aids in keeping the platelets from clotting and helps maintain smooth blood circulation in the body.Dark chocolate, containing 70% or more cocoa in chocolate, is rich in flavanols but has little sugar.
Remember that 10-15 grams of 70% dark chocolate daily is fine.
How These Foods Support Each Other
All these foods have their role to play in improving cardiovascular performance in different ways. Beet helps to enhance blood circulation, walnuts prevent oxidation of low density lipoproteins, micro greens have anti-inflammatory properties, fatty fish provides omega-3 which is good for the heart, while dark cocoa improves arterial health.
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Frequently Asked Questions (FAQs)
Can Food Clear Artery Blockages?No. No scientific proof has been found regarding the removal of artery blockages through food intake. However, proper nutrition along with other factors can help manage heart disease.
What does beetroot contribute to heart health?
Beetroot is full of dietary nitrates, which produce nitric oxide and assist in widening blood vessels, promoting better circulation and regulating blood pressure.
How do walnuts help with heart disease?
Walnuts contain plant sterols and Omega-3 fatty acids, which can help reduce the levels of oxidized LDL cholesterol, thus improving the blood vessels' performance.
How frequently should I consume fish for heart health?
Medical experts recommend consuming fatty fish, such as salmon, mackerel, or sardine, twice a week to achieve the benefits of heart-friendly Omega-3 fatty acids.
