Looking for a concise list of foods to eat that will help your Senior health cardiovascular fitness?
Oklahoma Senior health! Oklahoma Seniors need to keep close watch over their daily diet, exercise and physical health. So what are the best diet items to include in your weekly shopping trips to replenish your grocery stocks?
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Blood vessels have the unique role to carry oxygen and nutrients throughout the body. Healthy blood vessels are elastic, flexible, strong, and clean.
Clogged blood vessels are stiff, narrowed, and filled with fat, cholesterol, and other substances. Have you ever heard of atherosclerosis? It’s a condition in which arteries are clogged, and fail to carry their vital function.
Arteries don’t clog overnight. Your lifestyle habits have a huge impact on your cardiovascular system. The good news is that you can prevent the clogging process, and nature will give you a hand in this one.
Certain foods can actually clean your blood vessels, and improve your circulation.
Here are some excellent food choices:
Vitamin K in broccoli prevents calcification. Broccoli contains many nutrients that prevent oxidation and severe heart problems. Fiber will help you manage stress, normalize your blood pressure, and prevent tears/plaque buildups in your arteries.
Green tea is rich in nutrients and catechins. These antioxidants prevent the absorption of cholesterol during digestion. Drink 2-3 cups of green tea to balance your lipid levels and prevent clogging.
Green tea, especially Matcha green tea, stimulates metabolism and enhances weight management.
Alpha-linoleic acid in flaxseeds regulates blood pressure, reduces inflammation and cleans arteries.
Nitric oxide in spinach prevents contraction of arteries, blood coagulation, and plaque buildups. It will keep you safe from stroke and heart attack.
According to a study published in the Clinical Nutrition Research, when used as an inorganic nitrate source for 7 days, spinach reduces postprandial arterial stiffness.
Spinach is rich in vitamins A and C. it prevents the damage caused by bad cholesterol, and reduces the risk of atherosclerosis. Potassium and folic acid in spinach regulate cholesterol levels and blood pressure.
Eat at least half a cup of spinach every day. You can add it to your green smoothie, fresh salads, soups, or homemade juices.
Antioxidants in pomegranates prevent free radical damage, and prevent the accumulation of fat in arteries. This will help you reduce your risk of cardiovascular disease.
Nutrients in pomegranate improve blood flow and dilate arteries, which helps in preventing plaque buildups and blood clots.
According to a 2014 study published in Clinical Nutrition, pomegranate juice lowers blood pressure, reduces carotid intima-media thickness, and prevents the oxidation of LDL. Scientists studied the effect of pomegranate juice in patients with carotid artery stenosis.
A similar 2013 study published in Atherosclerosis confirmed that pomegranate extract creates atheroprotective effect that lowers oxidative stress and inflammation in blood vessels.
Eat 1-2 pomegranates every day, and have a glass of fresh pomegranate juice.
Antioxidants in cranberries improve heart health and balance cholesterol levels. Cranberry juice has more antioxidants than other fruit juices, except for the 100% red or black grape juice.
Always drink 100% pure organic cranberry juice to improve the condition of your heart and prevent heart disease.
Healthy fats in avocados reduce LDL cholesterols while raising HDL levels. HDL, or good cholesterol, prevents clogging.
According to a 1996 study published in the Archives of Medical Research, monounsaturated fatty acids improve lipid profiles. This was confirmed in both healthy individuals and hypercholesterolemic patients.
Vitamin E prevents oxidation. Avocados are also rich in folate which lowers homocysteine levels. Potassium regulates blood pressure.
Eat at least half an avocado every day. Use it instead of your butter and cream.
Asparagus prevents clogging and regulates blood pressure. It’s rich in vitamin B complex, and reduces homocysteine levels.
A 2005 study confirmed that homocysteine increases the risk of CAD and blood clotting. Asparagus is rich in folic acid, vitamin B6 and B12, which makes it an excellent choice for those who deal with high homocysteine levels.
Asparagus stimulates the production of glutathione, an antioxidant that prevents inflammation and oxidation. Vitamin K prevents artery hardening and cleans arteries. Eat asparagus regularly to get the most of its benefits.
Curcumin is the active ingredient in compound. It’s an excellent anti-inflammatory and antioxidant agent. Curcumin optimizes the function of the cardiovascular system, and prevents clogging.
Curcumin has shown to lower bad cholesterol levels. According to a 2015 study publishes in the International Journal of Clinical & Experimental Pathology, turmeric boosts heart health and prevents clogging.
The active compound improves the permeability of coronary arteries due to its anti-inflammatory effect.
Add a teaspoon of turmeric to a glass of milk, and drink it twice a day. Curcumin supplements work great, too. Take 400-600mg of curcumin, three times a day.
Pectin in apples affects the absorption of bile acids in the intestines, and thus lowers bad cholesterol levels. The liver is forced to use the circulating cholesterol in order to produce more bile. Flavonoids in apples reduce the risk of heart disease and other cardiovascular ailments.
Magnesium and potassium in apples regulate blood pressure. Eat an apple a day to keep the doctor away. Remember this one?
Garlic is definitely the food you need to eat every day. It does wonders when it comes to preventing clogged arteries and cardiovascular problems. Regular consumption of garlic lowers bad cholesterol levels, and optimizes blood flow.
A 2016 study found that garlic extract reduces coronary plaque volume in cases of metabolic syndrome. The results of this study were published in the Journal of Nutrition.
Eat 1-2 garlic cloves every morning. If you can stand its taste, “hide” a couple of garlic cloves in your stews, soups, salad dressings, and pretty much everything you eat.
Chia seeds were commonly used in Mayan and Aztec cuisine. The tiny seeds are abundant in omega-3 fatty acids and fiber. Believe it or not, these seeds can lower your bad cholesterol levels and regulate your blood pressure.
Add chia seeds to your oatmeal, yoghurt, salads or other crunchy dishes. Soak a tablespoon of chia seeds in water for half an hour, and you should get a gel-like mixture. Add it to your smoothies, desserts, and baked goods.
Drink plenty of water, because chia seeds will absorb every drop you take.
Read More at http://healthylivingthread.com/list-12-foods-eat-daily-clean-arteries/