Cardiovascular system health is essential for preventing diseases such as atherosclerosis, heart attacks, or strokes. That is why we must take care of our arteries, as they are responsible for distributing nutrients throughout the body and must remain clean and flexible. There is no magical food, but there are some foods that help us maintain the health of our arteries. It is essential to include fresh products, antioxidants, fiber, and healthy fats in our diet, which promote the reduction of inflammation and lower the risk of blood vessel blockage.
Our diet should include products such as extra virgin olive oil, which provides polyphenols, and nuts such as walnuts and almonds, which are rich in omega-3 fatty acids and vitamin E (which help reduce LDL cholesterol and increase HDL). We should also include fatty fish such as salmon, mackerel, or sardines. Antioxidants should come from fruits and vegetables, such as blueberries, grapefruit, spinach, or broccoli. We must not forget foods that are rich in fiber, such as oats or legumes. In addition, circulation and blood pressure can also be regulated by products like garlic and onion, as they have vasodilatory and anti-inflammatory properties.
Ultimately, opting for a Mediterranean diet is the best choice for taking care of our cardiovascular health. However, it is not only about what we eat, but also about the lifestyle we lead: it is important to incorporate physical exercise and not to overconsume ultra-processed products.
Cardiovascular health
If we want to prevent the onset of diseases such as atherosclerosis, heart attacks, or strokes, it is essential to take care of our cardiovascular health. Therefore, we must keep one thing in mind: the arteries. The arteries are responsible for distributing all the nutrients throughout the body via the blood. It is essential to keep them clean and flexible so they can fulfill this function. Naturally, there is no magical food to take care of the health of the arteries. It is about properly managing the combination of foods that help us take care of our health and cardiovascular system.
Cardiovascular-friendly products
It is important that our diet is balanced and contains products that can help reduce fat and cholesterol buildup, improve circulation, and strengthen arterial walls. Several studies have shown that a diet capable of reducing inflammation and the risk of blockages in blood vessels should include fresh products rich in antioxidants, fiber, and healthy fats.
One of the key foods is extra virgin olive oil, the basis of the Mediterranean diet and a food rich in monounsaturated fats and polyphenols, which could help keep the arteries flexible and healthy. It is also important to include antioxidants, which we obtain from fruits and vegetables, such as blueberries, grapes, citrus fruits, spinach, and broccoli. These are capable of protecting arterial walls from damage caused by free radicals.
Oats, legumes, and whole grains are rich in fiber, which helps to eliminate excess cholesterol through the digestive system. Other foods beneficial for our cardiovascular health are nuts, especially walnuts and almonds. These help reduce LDL cholesterol and increase HDL thanks to their high content of omega-3 fatty acids and vitamin E.
Beyond nutrition
Nutrition played a key role in cardiovascular health, but it is not the only factor to consider. In addition to diet, it is important to exercise regularly, maintain good sleep hygiene, properly manage stress, avoid bad habits such as smoking or alcohol consumption, and reduce the intake of sugars, added sugars, or trans fats to occasional occurrences.