Five foods to keep your blood vessels healthy

This blocks the blood vessels and increases the risk of a heart attack. It is important to maintain a healthy diet to keep your blood vessels healthy.

Here are some foods that can keep your arteries healthy in a natural way.
Asparagus: Rich in fibre and minerals, it helps lower blood pressure and prevents blood clots, which can lead to heart diseases. It reduces swelling of veins and arteries and increases production of an antioxidant, glutathione, that prevents inflammation and harmful oxidation (causing clogged arteries). Asparagus can be steamed, grilled or eaten raw in a salad.

Almonds and walnuts: Almonds contain monounsaturated fat, vitamin E, fibre and protein. The magnesium present in almonds prevents the formation of plaque in blood vessels and lowers blood pressure. Walnuts are a good source of omega3 fatty acids that increase the level of good cholesterol and prevent the formation of plaque in arteries.

Broccoli: It contains vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents the oxidation of cholesterol. The fibre present in it lowers blood pressure and relieves stress. Stress can lead to the build-up of plaque and can cause cracks in artery walls. It also contains sulforaphane, which helps the body to use proteins to prevent the build-up of plaque in arteries. It is recommended to eat two or three servings of broccoli a week. Broccoli can be grilled, steamed or eaten as a vegetable.

Fish: Fatty fish like mackerel, salmon, sardines, herring and tuna are rich in healthy fat that helps in cleaning arteries. Omega3 fatty acids increase good cholesterol while lowering triglyceride levels. They also reduce inflammation of the arteries and prevent the formation of blood clots. Apart from this, omega3 fatty acids help in reducing blood pressure. The American Heart Association (AHA) recommends people eat fish at least twice a week. Baked and grilled fish is considered very good for heart health.

Olive Oil: Monounsaturated oleic acid is found in olive oil, which reduces bad cholesterol. Rich in antioxidants, it is one of the healthiest oils to use for cooking or as salad dressing. Using olive oil instead of butter in salads and pasta is the healthier option. Experts say it is advisable to use 100% organic olive oil.

Source : Opoyi

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