Can we use certain foods to clean the arteries, dissolve plaque and reduce the risk of stroke? There are foods with which you can reduce the risk of developing arteriosclerosis and which can contribute significantly to your health. If you take a close look at your diet, you can certainly swap bad foods for good ones and thus improve your health and yours Reduce risk.
Reducing the risk of stroke: How plaque builds up in the arteries
The arteries are the largest blood vessels in the body. They transport oxygen through the body to every organ, tissue and cell. Plaque deposits and inflammatory processes in the inner walls of the vessels can occurdevelop arteriosclerosis, whereby the vessels stiffen and this can lead to high blood pressure and, in the worst case, vascular blockage and a stroke. Arteriosclerosis is considered to be largely acquired through lifestyle factors such as poor diet, including high LDL cholesterol, obesity or prediabetes. Other risk factors include smoking or not exercising enough. Arteriosclerosis is considered incurable. However, if you switch off and reduce risk factors and switch to positive behaviors, including diet, you can reduce the risk of a stroke.
How can nutrition help prevent strokes?
Risks for arteriosclerosis include obesity and insulin resistance, which can arise from an incorrect diet rich in carbohydrates and sugar. You can minimize these risk factors through strategic dietary changes. In general, it is advisable to consume anti-inflammatory foods rich in antioxidants, such as: B. Vegetables, nuts, seeds, fish and olive oil. You should minimize and counter sugar and carbohydrates from industrially processed grainsSwap out whole grains, for example white bread versus quinoa.
These foods help with heart health and cleanse your blood vessels naturally
It is worth considering changing your diet. Natural foods have ingredients that can adjust our health. Try to include more of these foods in your diet to maintain arterial health.
Lower blood sugar levels with flaxseed
Flaxseeds are a natural source of anti-inflammatory omega-3 acids of plant origin. They also provide fiber and antioxidants. Regular intake of flaxseed is associated with lowering blood sugar and insulin levels in people who are overweight or prediabetic. In preliminary stages of animal experiments, evidence was found that linseed could slow the progression ofPlaque in the blood vesselscould stop. Remember that whole flaxseeds are not completely metabolized, so you should use ground ones or grind them yourself, for example with a coffee grinder, before consuming them. Store these in the refrigerator. Buy organic quality.
Sea fish against deposits in the blood vessels
Fatty sea fish is a very potent source of anti-inflammatory, unsaturated omega-3 fatty acids, which have anti-inflammatory effects and protective properties against vascular inflammation and arteriosclerosis. Corresponding sea fish include salmon, sardines, anchovies and mackerel. Omega-3 fatty acids also have the property of reducing platelet aggregation, which can be responsible for the formation of blood clots. It lowers triglyceride levels and delivers good thingsHDL cholesterol, which helps prevent deposits in the blood vessels caused by LDL cholesterol. Try to regularly include 2 or more servings of sea fish per week in your diet to reduce your risk of arteriosclerosis.
Reduce the risk of stroke: Berries have an anti-inflammatory effect
Blackberries, blueberries, raspberries and strawberries – they are packed with ingredients that have a positive effect on blood vessels. These include polyphenols, secondary plant substances such as quercetin and anthocyanins, which are powerful antioxidants and have an anti-inflammatory effect. Thanks to these properties, berries help to positively influence blood pressure and blood sugar levels and thus contribute to maintaining the health of blood vessels. At the same time, berries have a low glycemic value and are suitable for frequent consumption.
Citrus fruits are rich in phytochemicals
Citrus fruits also contain secondary plant nutrients that eliminate free radicals in the body. Citrus flavanoids have the ability to protect against LDL cholesterol transforming into a more dangerous form - oxidized LDL cholesterol, which is strongly associated with the formation of arteriosclerosis.
Cold-pressed virgin olive oil
According to science, olive oil reduces the risk of having a heart attack or stroke. Its monounsaturated fatty acids and antioxidant polyphenols fight inflammation in the body, reduce platelet aggregation, prevent LDL oxidation and help lower blood pressure.
Avocado
Like olive oil, avocado is endowed with properties that help keep the arteries clean. According to a 2019 study published in the Oxford Academic Journal of Nutrition (1), eating one avocado a day can help lower LDL cholesterol.
Legumes contain fiber
Beans, peas, lentils, chickpeas – legumes have fiber that helps lower LDL cholesterol. According to a meta-study published in the Canadian Medical Association Journal in 2014 (2), one serving of legumes per day is said to significantly reduce LDL cholesterol. Legumes are also associated with lowering blood pressure and lowering blood pressurechronic inflammationwhich are known to promote arteriosclerosis and damage to blood vessels.
That's why you shouldabsolutelyAdd tomatoes to the menu
Tomatoes contain the phytochemical lycopene, which is also responsible for their red color. According to a 2013 study (3), people who follow a diet rich in lycopene are said to have a 17% - 26% lower risk of developing heart disease. Another study (4) found that higher levels of lycopene in the blood were associated with a lower risk of heart attacks. Tip: Fat increases the absorption capacity of lycopene, so add a splash of cold-pressed organic olive oil to your pasta.
Leek vegetables
Allium vegetables such as onions, garlic, leeks, chives, spring onions or shallots are associated with effectively reducing the risk of developing arteriosclerosis and heart disease and even dying from them. This happens thanks to their organosulfur compounds, which, according to various studies, lower blood pressure, cholesterol, inflammation and increased platelet production, all of which generally contribute to keeping blood vessels clean.
Other foods that can prevent arteriosclerosis and that you should include in your diet are cruciferous vegetables such as broccoli or cauliflower, as well as walnuts, beetroot, spinach, dark chocolate and green tea. Stay healthy!
(1) ToStudy from 2019, published in the Oxford Academic Journal of Nutrition
(2) Reduce stroke risk: 2014 study published byScientists at the University of Toronto
(3) Study on the effects of regular consumption of tomatoes conducted byDepartment of Endocrinology and Metabolism, National Institute of Medical Sciences in Mexico
(4)Study regarding lycopene, conducted by School of Public Health, Medical College of Soochow University, Suzhou
