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🔎 In this video, we discuss the importance of keeping arteries clear to prevent conditions like atherosclerosis and suggest incorporating a variety of whole foods that promote artery health.
9. Leafy Greens
Leafy greens are among the most nutrient-dense foods, especially beneficial for atherosclerosis. Leafy greens offer several key advantages, including a significant abundance of potassium and dietary nitrates that can effectively reduce arterial calcification, prevent inflammation, and promote the proper function of blood vessels.
8. Citrus Fruits
Citrus fruits such as oranges, grapefruits, lemons, and limes are high in flavonoids, particularly Naringin, which has been shown to have significant health benefits. They are also rich in vitamin C, fiber, and other heart-protective nutrients.
7. Beets
Beets contain the phytonutrient compound Betaine which helps to reduce homocysteine levels in the blood, a key factor in reducing the risk of heart disease. They are also rich in nitrates, which the body converts to nitric oxide, and can help to lower blood pressure, improve blood vessel function, and reduce inflammation.
6. Nuts and Seeds
Nuts and seeds are a great source of heart-healthy fats, protein, and fiber, and have been shown to reduce inflammation and improve blood lipid profiles. Eating just a small amount of nuts and seeds per day can significantly reduce the risk of cardiovascular disease, cancer, kidney disease, neurodegenerative disease, and infectious disease.
5. Beans and Legumes
Beans and legumes are nutritious, filling, and versatile, providing fiber, protein, and minerals that can help reduce blood pressure, improve cholesterol levels, and decrease inflammation. Regular consumption has been linked to reduced markers of cardiovascular disease, reversal of vascular impairment, beneficial effects on gut microbiota, and prevention of insulin resistance.
4. Garlic and Onions
Garlic and onions are rich in compounds with anti-inflammatory, antioxidant, and antimicrobial properties, making them excellent for artery health. Garlic's allicin reduces inflammation and prevents plaque buildup, while onions' quercetin and sulfur compounds have potent cardio-protective effects.
3. Spices
Spices provide flavor and potent health benefits, with turmeric as the ultimate anti-inflammatory food, cinnamon reducing high blood pressure, ginger root boosting immunity and improving circulation, cumin and black pepper protecting arteries, and Nigella Sativa having benefits for asthma symptoms, blood sugar control, and reducing inflammation.
2. Extra Virgin Olive Oil
Extra virgin olive oil is a healthy option for the diet as it contains oleic acid, polyphenols, and phytosterols which protect against atherosclerosis. Choose cold-pressed options and store in a cool, dark place to maintain its properties.
1. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, kale, cabbage, and arugula are packed with nutrients and bioactive compounds, with sulforaphane being a key compound that protects the arteries, brain, eyes, and other systems in the body.
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Disclaimer: All material in this publication is provided for information only and may not be construed as medical advice or instruction. No action should be taken based solely on the contents of this publication; instead, viewers should consult appropriate health professionals on any matter relating to their health and well-being. The information and opinions provided in this publication are believed to be accurate and sound, based on the best judgment available to the producers, but viewers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for errors or omissions. The products discussed are not intended to diagnose, treat, cure, or prevent any disease.
1 апр 2023
