health
Nutrition and diet
Preventive nutrition
6 foods that help keep arteries clean
Atherosclerosis is a condition in which calcification and fatty deposits cause the blood vessels to harden and clog and is associated with about half of all deaths in the Western world.
These foods can help prevent it
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heart diseases
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Tuesday, 24 November 2020, 08:23
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Atherosclerosis is a chronic inflammatory disease, but diet can reduce the risk of developing it.
Woman suffering from chest pain (Illustration: shutterstock)
Our arteries carry blood to all parts of the body every day, but over time fat deposits that pass through them accumulate on their walls and cause them to narrow and sometimes even become blocked.
It is called atherosclerosis and is estimated to be responsible for about half of all deaths in Western countries, directly or indirectly.
Atherosclerosis is a chronic inflammatory ward that has a number of contributing risk factors: high LDL cholesterol, high blood pressure, smoking, diabetes, family history, obesity, poor diet and sedentary lifestyle.
On the other hand, adopting lifestyle habits like a diet rich in vegetables, fruits and fish (who said a Mediterranean diet and did not get one?), Can reduce the risk of developing atherosclerosis and morbidity in other heart diseases.
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To the full article
Here are 6 foods that can help keep your arteries healthy and spacious:
Berries
Reduce inflammation.
Raspberries, blueberries and strawberries (Photo: Reut Sahar)
Strawberries, raspberries, blueberries, cranberries - The berries are attributed a variety of health benefits, one of which is the ability to reduce inflammation and improve heart health.
Berries contain dietary fiber, vitamins and herbal compounds like flavonoids and antioxidants that are known to contribute to heart health.
Studies have further shown that eating berries can reduce some of the risk factors for atherosclerosis, including: LDL cholesterol, high blood pressure and blood sugar.
Adding berries to the diet can prevent blockage of arteries by reducing inflammation and the accumulation of cholesterol deposits and improving the function of the arteries by protecting the cells from free radical damage.
Fish
It is recommended to eat twice a week or more.
Tuna (Photo: shutterstock)
Fish have quite a few essential nutrients, including omega 3. Studies have found that omega 3 reduces the expression of adhesion molecules - a type of protein that is secreted by cells and causes them to stick to each other.
Adhesive molecules are secreted in the body, among other things, in response to increased inflammation, and they are one of the drivers for the formation of blockages in the arteries.
Consumption of fish at a frequency of twice a week or more has been found in studies to be associated with a reduced risk of atherosclerosis.
Tomatoes
It is best to cook them with olive oil.
Tomatoes (Illustration: shutterstock)
Tomatoes and products made from tomatoes (ketchup, puree, etc.) have herbal compounds that can especially help prevent atherosclerosis.
Studies have shown that consumption of tomatoes rich in lycopene - a type of beta-carotene found in tomatoes, helps reduce inflammation and raises the level of "good" HDCalterol and also reduces the risk of developing heart disease.
Combining cooked tomatoes with olive oil is not only an excellent culinary pairing, but it also increases the health benefits of tomatoes, and it has the best effect on reducing the adhesion molecules and inflammatory proteins in the body.
Cocoa and dark chocolate
Eating chocolate helps reduce the risk of stroke, heart disease and diabetes.
Bitter chocolate (Photo: shuterstock)
A study involving 2,217 people found that eating chocolate was associated with less plaque buildup in the coronary arteries - the arteries that carry oxygen-rich blood to the heart.
Other studies have found that eating chocolate helps reduce the risk of stroke, heart disease and diabetes.
To this must be added the fact that cocoa and dark chocolate contain a high amount of polyphenols, plant compounds that help reduce inflammation and increase nitric oxide production, which aids in the physical functioning of atherosclerosis patients.
In one study, which compared the effects of milk chocolate and dark chocolate on people with arterial disease, researchers found that consuming 40 grams of dark chocolate (at least 85% cocoa solids) significantly improved walking times and blood nitric oxide levels, compared to consuming Similar to milk chocolate.
Cruciferous vegetables
Clutter in the abdomen, celebration in the arteries.
Broccoli with almonds (Photo: Dror Einav)
For some people, they make a bit of a mess in the stomach, but the cruciferous family, which includes broccoli, cabbage, cauliflower and more can help prevent your arteries from clogging.
And it has also been researched - a study involving 1,500 women found a link between eating cruciferous vegetables and degeneration in the blockage of the carotid arteries, which carry blood to the brain.
Other studies have found a link between consuming cruciferous vegetables and reducing atherosclerosis.
Atherosclerosis is also part of atherosclerosis and it causes the blood vessels to harden.
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Citrus fruits
Rich in all kinds of other vitamins as well as minerals and antioxidants.
Citrus fruits (Photo: shutterstock)
They are famous mainly for the fact that they are full of vitamin C, but citrus fruits have more to offer.
They are rich in all kinds of other vitamins as well as minerals and antioxidants.
Flavonoids found in citrus fruits reduce inflammation levels in the body and help prevent free radicals from oxidizing LDL cholesterol.
Oxidized LDL promotes and accelerates the development of atherosclerosis.
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