Heart menu. What is good and bad for blood vessels and the “motor”

Healthy blood vessels are the key to physical and mental health, intellectual activity until old age. To avoid premature wear and tear of your arteries, it is important to develop healthy eating habits and a healthy daily diet.

Familiarize yourself with the main products, the use of which will keep your blood vessels elastic and strong.

Avocado

This exotic fruit contains a large amount of polyunsaturated fatty acids. It is these components that help reduce the risk of heart and vascular diseases and improve memory. A lack of fatty acids in the diet is one of the main factors in the development of atherosclerosis and the appearance of “bad” cholesterol.

Potassium in avocados is one of the main nutrients for the heart muscle. This element helps prevent stress, which prevents the development of ischemia of the heart muscle and atherosclerosis.

Avocado normalizes water-salt metabolism and thereby lowers blood pressure, regulating the level of hypertension.

Vitamins and minerals, found in abundance in avocados, promote hematopoiesis and active blood circulation:

• Copper – resists anemia;
• Iron – increases hemoglobin levels and promotes blood circulation;
• Vitamin B2 – promotes the formation of red blood cells;
• Vitamins E, B6, C are necessary to maintain the contractility of the heart muscle.
• Enzymes are catalysts for the absorption of vitamins, which prevent myocardial degeneration and the full functioning of the heart muscle.

As a result of regular consumption of avocados, the level of “bad” cholesterol decreases and the level of “good” cholesterol increases. All these beneficial properties are preserved only in fresh fruits, since heat treatment significantly reduces their benefits for the cardiovascular system. It is recommended to use avocados in salads mixed with other vegetables and fruits. Orange and lemon complement the taste of this exotic product best.

Find out more: The benefits and harms of avocados, calorie content, how to choose?

In recent years, the media space is literally overflowing with a variety of information about miracle diets and foods, the consumption of which will prolong life, protect against heart attack, help you lose weight, and so on. Moreover, the number of publications in the specialized literature is growing, which often contain conflicting information about the effect of certain foods on cardiovascular diseases; it can be difficult for a doctor to assess the quality of the evidence provided in support of certain dietary recommendations.

The journal JACC published dietary recommendations from a panel of US experts based on current evidence. The table below provides a summary of these recommendations.

Dietary recommendations from the point of view of the prevention of cardiovascular diseases and their complications:

Based on materials:

1) A Clinician's Guide for Trending Cardiovascular Nutrition Controversies. Andrew M. Freeman, Pamela B. Morris, Karen Aspry, et al. Journal of the American College of Cardiology Jul 2021, 72 (5) 553-568; DOI: 10.1016/j.jacc.2018.05.030

https://www.onlinejacc.org/content/72/5/553#ref-2

2) Trending Cardiovascular Nutrition Controversies. Andrew M. Freeman, Pamela B. Morris, Neal Barnard, et al. Journal of the American College of Cardiology Mar 2021, 69 (9) 1172-1187; DOI: 10.1016/j.jacc.2016.10.086

https://www.onlinejacc.org/content/69/9/1172?ijkey=44b3bc859b7bb67e05bc14ba58c5a65e1d4aa788&keytype2=tf_ipsecsha

The text was prepared by Ph.D. Shakhmatova O.O.

Grapefruit

The glycosides that make up this fruit of the citrus family give its pulp and peel a bitter taste. However, these substances, in combination with plant fiber, which grapefruit is so rich in, actively resist atherosclerosis and stimulate the work of the heart muscle and digestive organs.

Beneficial properties of grapefruit:

• Contains a large amount of vitamins (C, D, B1, P), which strengthen the circulatory system, improve the elasticity of blood vessels, and greatly enhance the effect of ascorbic acid.
• Stimulates metabolism in the body;
• Normalizes high blood pressure, especially effective in menopausal women;
• Increases tone;
• The minimum amount of calories (100 g of grapefruit contains only 42 Kcal) allows you to use grapefruit in dietary nutrition aimed at weight loss;
• Normalizes liver function, is used in therapeutic nutrition of patients with functional disorders of the liver;
• Reduces cholesterol levels, and thereby reduces the risk of developing diabetes mellitus and myocardial infarction;
• The pulp and juice of grapefruit perfectly quenches thirst.

Grapefruit is eaten as a dessert and added to salads. The optimal amount for the prevention of heart and vascular diseases is at least 2-3 fruits per week, it is advisable to eat them during breakfast.

Find out more: Beneficial properties and uses of grapefruit for weight loss and facial skin

Useful and harmful products

Helps the heart: Omega-3 fats: fatty fish (salmon, sardines, herring, trout, tuna), walnuts, flax seed oil, canola or soybean.

Monounsaturated fats: canola oil, olive oil and peanut oil.

Polyunsaturated fats: sunflower, corn and vegetable oil.

Whole grain cereals: bread, breakfast cereals and other whole grain products.

Soluble dietary fiber: legumes, rolled oats, lentils, apples, pears, many vegetables.

Insoluble dietary fiber: bran, whole grains, skins of vegetables and fruits.

Vitamin E: whole grains, vegetable oils, shrimp, nuts, asparagus.

Vitamin C: all citrus fruits, kiwi, strawberries, broccoli, cauliflower, peppers.

Folate: fruits (including citrus fruits), green vegetables.

Vitamin B6: whole grains, bananas, meat, nuts, peanuts, legumes.

Vitamin B12: fish, poultry, meat, eggs, dairy products.

Carotenoids: orange, yellow, red, green fruits and vegetables (except citrus fruits).

Phytonutrients: Vegetables, fruits, soy and other legumes, whole grains, egg yolks.

Potassium: bananas, citrus fruits, vegetables, potatoes.

Magnesium: fruits and vegetables, whole grains, fish and seafood, nuts, legumes.

Calcium: dairy products, canned fish with bones, almonds, green vegetables.

Dangerous for the heart:

Saturated fats: fats in meat and other organs of meat animals, egg yolks, milk fat, chicken skin, French fries and other fried fast foods, palm and palm kernel oils and other tropical plant oils.

Trans fats: hydrogenated fats in many foods and margarines; many deep-fried and fast food products - donuts, cakes, pastries, crackers and on-the-go snacks.

Cholesterol: liver and other organs of meat animals, yolks, fats in meat, chicken skin, milk fats (butter, cream, etc.).

Sodium: salt, soy sauce, soups (dry, in cubes, jars), ready-made seasonings for first and second courses, pickles, sausages and cheeses, fast food, on-the-go snacks such as chips.

Fructose: sweet foods and drinks containing the so-called. high fructose corn syrup (see product ingredients).

Sugar: sugar and products containing it.

Apples

If you eat at least one apple every day, you will soon notice the positive effects of eating these fruits on all organs and systems. A significant share of this effect is due to the prevention of heart and vascular diseases, as well as reducing the risk of developing cancer.

Apple fiber, pectin fiber and a large amount of vitamins help reduce blood cholesterol levels. Fasting days, based on eating apples, help reduce swelling, normalize blood pressure, and stimulate the digestive system.

Potassium contained in apple pulp normalizes the activity of the excretory system. Pectin fibers bind toxins in the intestines and actively evacuate them from the body, cleansing the human body. Prevention of gout and diabetes when eating apples occurs due to the normalization of the acid-base balance with organic malic acids.

Find out more: The health benefits and harms of apples

First course

Carbohydrates. Few people know that foods containing these substances can increase cholesterol and fat levels in the blood. This is how our body works: it can make fat from various substances, especially those carbohydrates that are easily absorbed by the body - quickly absorbed into the blood from the intestines. Only carbohydrates that are difficult to digest are beneficial. They can be found in products made without added sugar and starch and not passed through a food processing sieve. And the best carbohydrates are found in whole grain products. They really protect the heart and blood vessels. Such grains are simply a storehouse of vitamins, minerals, antioxidants and dietary fiber. The fibers themselves come in two types - insoluble (mostly fiber) and soluble. The latter even prevent the absorption of cholesterol in the intestines and reduce fats and sugar in the blood. But we need both types of fiber in our diet.

Fats. Only two types of fats increase the risk of cardiovascular disease: solid fats and so-called trans fats. The first are natural, they are found in meat, poultry and solid palm oil. Trans fats are practically artificial; they are heavily processed liquid vegetable oils that have been made solid. They almost never go on sale in their pure form, but the food industry uses them with all their might. They are often found in margarines and prepared foods, hiding behind the terms “hydrogenated” and “hydrogenated” fats, which are always indicated on the label. Other types of fats are beneficial for the heart and blood vessels, but only in moderation. When in excess, they contribute to the development of obesity, which means they harm blood vessels.

Pomegranate

This fruit is considered the best remedy for the prevention of heart disease. It exhibits its exceptional properties when consumed in the form of freshly squeezed juice or fresh. Natural enzymes and biostimulants of pomegranate stimulate blood circulation in blood vessels, which helps reduce cholesterol levels, thin the blood, and effectively resist atherosclerosis and the development of cardiovascular pathologies.

Antioxidants found in pomegranate juice, according to research by American scientists, can resist prostate cancer and increase potency by stimulating blood circulation in the pelvic organs. To achieve a pronounced therapeutic effect, you need to drink 200 ml (a glass) of freshly squeezed pomegranate juice per day.

Find out more: Useful properties and recipes for using pomegranate

Flaxseed oil

This product is a recognized leader in the content of polyunsaturated Omega-3 fatty acids, which allows it to be used for the prevention of heart and vascular diseases. Among its positive properties is the ability to reduce the level of “bad” cholesterol in the blood and prevent increased blood clots.

Due to the high calorie content of flaxseed oil, it is advisable to consume no more than 2 tbsp. l. in a day. The oil is used for dressing salads, flax seed is added to porridges and main courses.

Find out more: The benefits and harms of flaxseed oil, how to take it?

Garnish

Cholesterol . Many foods containing cholesterol are also rich in dangerous solid fats. But among them there are real treasure troves that hide a lot of useful substances that neutralize harmful effects. For example, eggs. It is no coincidence that today restrictions on them have been lifted, and the strictest recommendations allow you to eat 6 eggs per week. Only heart patients need restraint in their use.

Vitamins. Ascorbic acid reduces inflammation in blood vessels. Especially useful for smokers and fat lovers. Vitamin E reduces inflammation in blood vessels, which always accompanies atherosclerosis, and prevents the formation of blood clots. A lack of B vitamins and folic acid increases the risk of atherosclerosis. Moreover, all serious and authoritative medical organizations emphasize that vitamins should be obtained from foods, and not from tablets.

Minerals. The harm of sodium is well known, but foods that contain a lot of it are much less familiar (see picture). Potassium is a sodium antagonist and prevents hypertension (high blood pressure) and strokes. Magnesium not only protects against heart disease and hypertension, but also reduces blood sugar and strengthens the immune system. Calcium also has a positive effect on blood pressure, and in older women it reduces the risk of heart attacks.

Cereals

Fiber from cereals quickly dissolves and is absorbed by the body, which makes it possible to use it as a counterweight to dietary cholesterol. Cereals made from cereals are very convenient to use for the prevention of cardiac ischemia and atherosclerosis.

The largest amount of potassium and Omega-3 fatty acids, which are beneficial for the heart muscle, is found in oatmeal. The combination of plant fiber from cereals and Omega-3 polyunsaturated acids can effectively clean blood vessels from cholesterol plaques and reduce cholesterol. You can determine the amount of plant fiber by the size of the grain - it is preferable to use coarse grains.

Beans and legumes

Plants of the legume family are distinguished by a large amount of valuable plant fiber, as well as potassium - the element that the heart needs most. They are traditionally used as a side dish or a meal on their own, as red beans and lentils are extremely nutritious.

Flavonoids found in beans are essential for preventing high blood pressure. A large amount of vegetable protein and fiber, potassium, iron and folic acid make these products indispensable in the diet of those who care about their own heart.

Garlic

Everyone knows the antiviral properties of garlic. However, as a means of preventing hypertension, this product is also extremely useful, thanks to more than 60 components of its composition, which allows you to lower blood pressure by 15-20 divisions of the tonometer without medications. Nitric oxide and hydrogen sulfide contained in garlic reduce vascular hypertonicity and further lower blood pressure.

Find out more: The benefits and harms of garlic, garlic treatment

Broccoli

Broccoli is considered one of the most nutritious and healthy of all types of the cabbage family due to its exceptional composition:

• Potassium,
• Magnesium,
• Phosphorus,
• Manganese,
• Vitamins B, C, D,
• Plant fiber.

These substances allow broccoli to actively resist the development of diabetes and cardiovascular diseases.

Find out more: Benefits of broccoli and harm of broccoli

Dessert

Useful substances of plant origin . Their names are very difficult, and it is unlikely that you need to remember them all, but you can recognize the gifts of nature that are rich in them by color: such substances give bright colors to vegetables, fruits and berries. And almost all of these substances work on two fronts. Firstly, they reduce inflammation in the blood vessels, and secondly, many of them have some other specific effect - they prevent the formation of blood clots, the formation of cholesterol, the deposition of lipids... It is better to get them, like vitamins, from foods rather than from pills .

Berries

The benefits of such a nutritious product as berries in preventing aging are beyond doubt. Potassium, which is certainly present in all types of berry crops, is necessary for the proper functioning of the heart muscle. It actively resists edema, removing excess water from the body. Complete treatment of arrhythmia and heart failure is impossible without additional administration of potassium to the body.

Magnesium found in berries has similar properties. In addition to removing excess fluid, it helps lower blood pressure by dilating blood vessels.

Vitamin C helps protect and strengthen vascular walls, and vitamin P protects the capillary network, reduces its permeability and fragility of blood vessels. The fiber in berries helps quickly remove toxins and lower cholesterol levels.

Useful properties of berries:

• Strawberries - contain pectins, tocopherol, folic acid, vitamins C, P, K, microelements (iodine, copper, zinc, manganese, iron, potassium). Eating strawberries helps lower blood pressure, cholesterol levels, clear atherosclerotic plaques and strengthen the walls of blood vessels. Effective in the treatment of anemia, gastritis, diabetes, stomach ulcers, and metabolic disorders.
• Cherry – contains vitamins C, B2, B6, microelements: iron, fluorine, magnesium, potassium. With regular consumption of cherries, this allows you to significantly strengthen the walls of blood vessels, reduce blood pressure and blood clotting, and calm the nervous system.
• Cherry - has vascular strengthening properties due to its composition, which contains vitamins C, A, P, pectin, glucose, nicotinic acid, iron, phosphorus, potassium.
• Black currant is the leader in the amount of vitamins. For example, the content of ascorbic acid (vitamin C) in this berry is 15 times higher than in apples. In addition, black currant berries contain vitamins PP, K, E, B1, B2, B6, D, which are actively involved in the process of hematopoiesis and tonic the functioning of the heart and blood vessels.
• Red currant - the exceptional property of this berry is the content of oxycoumarin, which allows you to regulate blood clotting. Reducing blood viscosity is an excellent prevention of heart attacks and strokes.
• Raspberry - its berries allow you to normalize blood clotting and strengthen the blood vessels of the heart without the use of drugs. This is possible due to the rich composition of raspberries; they contain tannins and organic acids, pectin and trace elements (iodine, iron, potassium, sodium, magnesium, phosphorus), carotene, vitamins C, PP, B1, B2.

What foods are good for your heart and blood vessels?

A healthy diet should be complete: the heart and blood vessels, like other organs, need building materials, energy, vitamins, and minerals. At the same time, some substances, if they enter the body in large quantities, can impair the functioning of the cardiovascular system and contribute to the development of diseases.

Vegetables and fruits

Most vegetables and fruits can be safely classified as healthy foods that are good for the heart and blood vessels. They contain a large amount of minerals, vitamins, and dietary fiber. In addition, most vegetables and fruits are low in calories, fat, cholesterol and sodium.

Cereals and legumes

Healthy foods: whole grain bread and pasta, various grains, peas, beans, corn, potatoes. They contain a lot of fiber, vitamins, iron, minerals, and complex carbohydrates. Try not to eat a lot of white bread, muffins, confectionery, rice, pasta containing refined carbohydrates - this will lead to weight gain, which will not have the best effect on the condition of your heart. As for cookies, it is best to give preference to crackers.

Products containing protein

Protein is the main building material for the entire body, including the cardiovascular system. Its sources are products such as: meat, poultry, fish and seafood, lentils, peas, eggs. In addition, these products usually contain a lot of vitamin B and other beneficial substances.

Follow these recommendations:

• Try not to eat meat products with a high fat content: duck and geese meat, steak, offal (kidneys, liver, etc.). A lot of “harmful” fats are found in the skin of chicken and turkey, and red meat.
• Convenience foods, sausages, sausages, and ham are not the healthiest foods. Limit their consumption as much as possible.
• Eat no more than 140-170 g of meat and fish per day. One serving should be approximately the size of a deck of playing cards.
• It is better to cook meat in the oven, steamer or microwave. The most dangerous thing for the heart is fried meat. Trim off all fat before cooking.
• Eat no more than 3-4 egg yolks per week (including the eggs you use in cooking).

Products containing fats

If you think that all fats are definitely harmful to the heart and blood vessels, then you are very mistaken. In fact, only saturated fats and trans fats are dangerous - they lead to the deposition of cholesterol plaques on the vascular walls. Monounsaturated and polyunsaturated fats, which are mainly found in plant foods, on the contrary, are healthy.

• A lot of saturated fat is found in butter, cheese, whole milk, ice cream, sour cream, lard, and fatty meats.
• Some vegetable oils, such as palm and coconut, also contain saturated fat.
• Consume a total of no more than 5-8 teaspoons of fats and oils daily.
• Watch the cholesterol content of the foods you eat. It should be consumed no more than 300 mg per day. For example, one egg contains 184 mg of cholesterol.
• When choosing margarine, look at which ingredient is listed first on the packaging - it should be vegetable oil or water.
• Visit fast food restaurants less often.

Fish

This product is a recognized source of Omega-3 polyunsaturated fatty acids. Fish species such as salmon and salmon are especially rich in it. Their regular use 2-3 times a week will help regulate blood pressure and blood clotting, and thereby reduce the risk of myocardial infarction.

Sardine, tuna, mackerel, trout - eating such fish is extremely useful for preventing excessive blood viscosity and increasing the level of “good” cholesterol in it.

Strengthening means:

1. Dream. The most useful night's rest is from 22.00 to 6.00. During these 8 hours, the body has time to rest, and the blood vessels have time to restore elasticity and strength. As for postures, at the first sign of problems with blood circulation, place a small pillow under your feet to avoid swelling and cramps.
2. Massage. This is a real salvation when the integrity of veins and arteries is violated. Strengthening the walls of blood vessels at home occurs during lymphatic drainage massage using regular massage oil. To make the manipulation more effective, you can add essential oils of lavender, eucalyptus and chamomile with anti-inflammatory effects. Important: in case of thrombophlebitis and the likelihood of blood clots in a certain area, massage is contraindicated.
3. Contrast shower / douche. Carry out daily 2 times a day. Start with water at 40 degrees, gradually reducing to 30 degrees. The contrast of water causes the vessels to sharply contract and relax, training the elastic muscles of the veins and arteries.
4. Turpentine baths. The healing emulsion is rich in acids and tannins, which strengthen blood vessels. For the procedure, add turpentine to water at a temperature of 35-37 degrees at the rate of 12 ml of product per 10 liters of water. Hold the affected limb for up to 15 minutes. Then wipe off excess moisture with a towel. Turpentine baths can be done no more than 3 times a week. Important: turpentine baths are contraindicated for hypertension and violations of the integrity of the skin.
5. Sport. Doctors recommend all types of cardio training: running, swimming, cycling. These types of physical activity have a beneficial effect on the cardiovascular, circulatory, and nervous systems, strengthen and make blood vessels more elastic. If there are symptoms of vascular diseases, then avoid weightlifting.
6. Walking. During walking, not only blood vessels are trained, but also the lymphatic system (which is responsible for immunity). Therefore, try to walk for at least 30 minutes every day.
7. Monitor your water balance. Do you know what makes blood vessels elastic? Plain water. Try to drink at least 1.5-2 liters of liquid per day. Drink 30 minutes before meals or 30 minutes after meals.

If rosacea (small red blood vessels) has already appeared on the face and legs, then you can get rid of it using laser removal of blood vessels. The laser instantly removes blood vessels forever (see photos before and after removal). Depending on the number of vessels, 1-2 procedures on the American Cutera device at the ANACOSMA clinic are sufficient to solve the problem.

If the vessels appear in the form of a solid rosacea network consisting of very small vessels, then it is recommended to warm up and treat the vessels with a pleasant Derma Genesis laser rejuvenation session. The course of treatment is 3-5 procedures. As a result, redness is reduced.

Healthy eating

A balanced diet will help strengthen blood vessels. Nutritionists recommend eating more vegetable fats and less animal fats. You should limit your consumption of sweets, preservatives, smoked foods and alcohol. It is better to steam, boil, stew or bake food.

Foods that are most beneficial for arterial health:

• grapefruits;
• apples;
• grenades;
• tomatoes;
• broccoli;
• asparagus;
• spinach;
• salmon;
• olive oil;
• green tea;
• garlic;
• sea ​​kale.

The optimal diet for the vascular system: vegetables, fish, seafood, cereals, fruits, dried fruits, berries, nuts, herbs and honey. Meat can also be eaten, but in small quantities and in stewed or boiled form.

Freshly squeezed juices are very useful - they instantly saturate the body with vitamins and minerals. Beetroot and cucumber - lower blood pressure. Carrot juice contains many trace elements and minerals. It contains flavonoids and phytoncides, which increase immunity and strengthen the walls of blood vessels. Parsley juice lowers cholesterol, and celery juice improves blood quality.

Vitamins from nature

Food products contain natural vitamins that effectively strengthen the vascular system.

• Vitamin A (carrots, apricots, cottage cheese, milk, caviar) strengthens the walls of blood vessels and the vascular epithelium.
• B vitamins (eggs, grains, liver, fish, seeds) strengthen blood vessels and participate in hematopoiesis.
• Vitamin C (currants, rose hips, greens, citrus fruits, green peppers) normalizes blood flow and the condition of the entire vascular system.
• Vitamin E (nuts, vegetable oil, seafood, peas) lowers cholesterol levels, breaks down atherosclerotic plaques, and prevents the formation of blood clots.
• Vitamin K (spinach, kale, seaweed) strengthens capillaries and prevents bleeding.
• Vitamin PP (beets, beans, buckwheat, tuna) has pronounced hypolipidemic properties.

Folk remedies for vascular health

You can strengthen blood vessels at home using decoctions and tinctures of medicinal herbs:

• Grind 4 heads of garlic with 4 lemons along with the peel. Transfer to a three-liter jar. Fill with hot water. Leave for 3 days. Then take 1 teaspoon 3 times a day;
• Pour 300 grams of rowan berries with 300 g of alcohol. Leave for a week in a dark place. Then take 1 teaspoon 3 times a day;
• Apply a cabbage leaf with honey to problem areas overnight. Apply compresses for 7 nights, then take a break for a week and repeat the treatment if necessary.

Important: before using any folk remedies for the treatment of blood vessels, be sure to consult a doctor to exclude intolerance or harm to the body due to concomitant diseases

Mushrooms

This product can be used to combat free radicals that negatively affect the cardiovascular system and cause cancer. This is facilitated by a special substance found in mushrooms - ergotianine, which neutralizes free radicals. In addition to this valuable quality, mushrooms are able to increase immunity and reduce cholesterol levels, and their properties are not lost even after cooking. Mushrooms contain the following substances:

• Plant fiber,
• Plant proteins,
• Vitamins of groups B, D,
• Microelements: selenium, magnesium, potassium, zinc, phosphorus, iron.