Blood vessels are tubular structures through which blood is transported to tissues and organs. Depending on what blood they carry, we differentiate arteries and veins. Arteries are blood vessels that carry oxygen-rich blood, unlike veins that carry blood with carbon dioxide.
The artery wall construction consists of 3 layers:
Inner, middle and outer layer. When atheromatous plaques (deposits of calcium, fat, cholesterol, fibrin) accumulate in the inner layer, the artery lumen narrows and blood flow becomes more difficult. Loss of elasticity and thickening of the blood vessel wall as a result of the creation of atheromatous plaques is known as atherosclerosis.
High levels of LDL (bad cholesterol), low HDL (good cholesterol) and elevated blood pressure are the most common causes of these plaques.
Food can protect the walls of blood vessels and reduce the formation of atheromatous plaques.
Here are some foods that will help you keep your blood vessels healthy:
The most famous guardian of blood vessel health is garlic. Garlic lowers LDL (bad cholesterol) levels in the blood and prevents the formation of fatty deposits in the blood vessels. Recent research shows that due to substances released during digestion of garlic, such as hydrogen sulfide, blood vessels relax and thereby increase blood flow.
Include at least 1 to 4 cloves of garlic in your daily menu. It is best to eat it raw, but you can add it to soups and cooked meals in combination with various vegetables and meats.
Due to essential fatty acids, olive oil successfully lowers bad cholesterol levels and raises good cholesterol levels. In addition, raspberry oil is rich in antioxidants and polyphenols, substances that prevent the formation of fatty deposits in the blood vessels.
In addition to being delicious, watermelon is also a guardian of blood vessel health. This fruit is a natural source of the amino acid L-citrulline, which helps reduce blood vessel inflammation and lower blood pressure.
So, whenever possible, serve watermelon on your table and make fruit salad or freshly squeezed watermelon juice.
These nuts, rich in unsaturated fatty acids, help regulate cholesterol. In addition, almonds are rich in magnesium, which prevents the formation of fatty deposits on the blood vessels.
Eat raw almonds 3 to 5 times a week.
Broccoli is rich in vitamin K, which helps prevent calcium from damaging the blood vessel wall. In addition, these vegetables are rich in sulforaphane, a substance that helps the body use proteins to prevent the formation of fatty deposits in the blood vessels.
It has been proven that including broccoli at least 2 to 3 times a week in the menu will help clear blood vessels. It is best to consume this extraordinary vegetable raw, steamed or grilled.
Salmon abound in omega-3 fatty acids that raise good cholesterol levels and fight the buildup of fatty deposits in the blood vessels. In addition, salmon regulates triglyceride levels and reduces inflammation of blood vessels.
It is advisable to consume 2 servings of salmon per week. It is best to cook on steam or grill.
High levels of bad cholesterol stimulate the formation of fatty deposits in the blood vessels. Instead, blood vessels reduce their elasticity and tighten the lumen, preventing a smooth flow of blood. Avocados help reduce bad cholesterol levels, thus indirectly preventing the development of these processes.
In addition, avocados abound in vitamin E, which helps lower blood pressure.
If possible, consume one avocado a day. You can include it in your daily menu as a loaf of bread or salad.
Scientists believe that thanks to the high concentration of vitamin C and polyphenols that abound in orange, the blood vessels are cleansed and blood flow is ensured.
Flaxseed is one of the best sources of alpha-linolenic acid (omega-3 fatty acid). Omega-3 fatty acids lower blood pressure and purify blood vessels from fat, so be sure to include flaxseed in your next meal.
Thanks to a rich combination of minerals and vitamins including K, B1, B2, C and E, asparagus is one of the best blood purifying foods. This vegetable lowers blood pressure and helps fight various cardiovascular diseases.
To maximize the nutritional value of asparagus, eat it raw or steamed.