The way to keep your blood vessels strong is to keep the endothelium healthy.The endothelium helps modulate blood flow and forms an anticoagulant barrier, which contains blood yet allows it to flow without clotting. A damaged endothelium triggers medical problems such as hardening of the arteries.
How to Keep Your Blood Vessels Strong Through Diet
The health of your blood vessels is determined by the health of endothelium.If endothelium gets damaged, the affected area of the blood vessel becomes stiff, which can cause a variety of dangerous health problems.
The elements to look for in foods are nitrate and some specific amino acids (citrulline and arginine). You can get them from:
- Leafy greens
- Lean meat
Another group of elements that help repair endothelium and generally improve its condition are antioxidant flavonoids. The best sources of them are berries, apples, and grapes. Vitamin E also is a potent antioxidant, and you can obtain it from nuts, seeds, and avocados.
Garlic helps to keep blood thin and flowing smoothly through your blood vessels and is just a great food for the heart. Ideally, try to get at least one clove of garlic in your diet every day. Cooking garlic destroys some of its beneficial properties but cooked garlic is still a good addition to your diet. Add raw garlic to your soups, stews, curries and salad dressings to give your heart a boost.
Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.
Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.
A study in 19 active people, found that ingesting 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter and exercise performance.
Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage and inflammation in elite weightlifters .
Broccoli can prevent artery clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress.
It is recommended to have two to three servings of broccoli per week for the maximum benefits. Broccoli is another versatile vegetable—it tastes great grilled, roasted or steamed and is a great side dish.
Like flaxseeds, walnut contain high amounts of Omega 3 fatty acids, which help reduce inflammation in the blood vessels. Research in the medical journal Circulation found that supplementing with Omega 3 fatty acids can even help to heal the heart and reverse some of the damage caused by a heart attack. If you’ve never tasted fresh, raw walnuts from the refrigerator section of your health food store, you may be surprised at how delicious and buttery-tasting they are. I wasn’t a fan of walnuts until I tried fresh ones, which are not like their rancid, bitter-tasting counterparts most people think of when they consider walnuts.
The main component of this spice is curcumin, which is a power anti-inflammatory. Turmeric also contains vitamin B6, which helps to maintain healthy levels of homocysteine, which can cause plaque buildup and blood vessel damage in excess amounts.
Turmeric can be an ingredient in many dishes, both sweet and savory. If you’ve never cooked with it before, now’s the time to get creative for your health!.
Onions are an excellent source of flavonoid antioxidants, which benefit heart health.This vegetable improves circulation by helping your arteries and veins widen when blood flow increases.
Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries.
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