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When it comes to health issues, cardiovascular blockage is a headache for many middle-aged and elderly people. Do you know? Small changes in your life can go a long way in reducing this risk. When it comes to diet, simple adjustments can make amazing difference.
For example, broccoli, a seemingly ordinary vegetable, is actually an out-and-out guardian of cardiovascular health. Broccoli is rich in vitamins C and K, as well as a very tall-sounding "glucosinolated", which are all powerful tools to prevent arteriosclerosis.
Imagine that these ingredients work in your body to help you clean your blood vessels of bad cholesterol, like little cleaners running back and forth in your blood vessels, cleaning up all the garbage that blocks the road. Do you feel much more refreshed?
Moreover, don't underestimate these green groves, they have a lot of methods, steamed, stir-fried, or mixed with garlic, the taste can be very good. Seriously, it may seem a bit hard to accept at first, because changing habits doesn't happen overnight.
But when you really stick to it, over time, not only will your taste begin to adapt, but even your body will slowly feel the benefits of this change. Some people are like this, originally high oil and salt every day, life is irregular, and an examination finds that the blood vessels near the heart are badly blocked, and this can be a hurry.
But instead of sitting still, he decided to start with his diet and gradually incorporate broccoli into his daily diet. At first, he was really unaccustomed to it, but he thought that it was for his own health, so he gritted his teeth and persevered.
You know what? After a few months, when he went for a follow-up, the doctor was shocked that the condition of the blood vessels near the heart had improved significantly, and even the doctor praised him, saying that the change was very helpful.
When it comes to cardiovascular health, we have to mention the little heroes of the daily diet – what you may not know is that some of the most unremarkable foods are actually amazing in keeping your blood vessels open and your heart healthy.
It's not just a simple way to eat, it's a way of life that can effectively prevent serious health problems. Okay, don't grind, go straight to the point, and give you a good science popularization.
The first thing to talk about is deep-sea fish, such as salmon, mackerel and sardines. These fish are not generally nutritious, they are rich in omega-3 fatty acids, which are simply superheroes of cardiovascular protection. You know what? Omega-3 fatty acids are effective in lowering bad cholesterol and triacylglycerol levels in the blood while raising good cholesterol.
It's like putting a filter in your veins to filter out all the bad stuff and keep the blood flowing unimpeded. Moreover, it also has an anti-inflammatory effect, which can reduce inflammation in the inner walls of blood vessels, which greatly reduces the chance of arteriosclerotic plaque formation, which in turn reduces the risk of heart disease and stroke.
Let's talk about nuts like walnuts, almonds and hazelnuts. Don't look at their small size, their nutritional value is not low at all. The monounsaturated and polyunsaturated fatty acids in nuts are a powerful tool for maintaining heart health.
Nuts are also rich in antioxidants and vitamin E, which can help you beat inflammation in the body, protect blood vessels from damage, and help control and lower cholesterol levels. That is to say, eating nuts regularly can make your heart more "young" and your blood vessels more "smooth".
Whole grains can't be overlooked, such as oats, whole wheat bread, and brown rice. The fiber in these foods, especially soluble fiber, is especially helpful for lowering cholesterol. Fiber also provides enough satiety to help you manage your weight by controlling your overall food intake.
At this point, it is important to emphasize that weight control is extremely important for cardiovascular health, as excess weight is an important factor in the development of cardiovascular disease. Next, we have to mention olive oil, which is an important part of the Mediterranean diet. The benefits of olive oil are endless, and it is rich in monounsaturated fatty acids, which can effectively reduce the risk of heart disease.
What's more, olive oil also contains a lot of antioxidants, such as polyphenols, which can reduce oxidative stress and protect your blood vessel cells from free radical damage.
Finally, vegetables and fruits, especially beetroot, spinach, citrus and berries, cannot be overlooked. These foods are not only rich in vitamins and minerals, but also a lot of antioxidants.
These nutrients are super beneficial for the cardiovascular system, such as vitamin C and carotene to help lower blood pressure, and antioxidants to prevent the oxidative accumulation of bad cholesterol in the lining of blood vessels. While we strive to incorporate a variety of heart-healthy superfoods into our diet, we can't ignore the bad things that can quietly damage the health of our blood vessels.
Let's talk about the fact that even if you eat a lot of healthy food every day, if you keep stuffing in bad foods that clog your blood vessels, your efforts may be greatly reduced. Next, let's talk about what foods we should try to avoid.
First and foremost, foods that are high in saturated and trans fats. To put it bluntly, it's processed meats, such as sausages and bacon, as well as pastries, fast food, and some fried foods.
The bad fats in these things can effectively raise the LDL in your blood, which is often referred to as "bad cholesterol". If you have too much bad cholesterol, it is easy to accumulate on the walls of your blood vessels and form plaque over time, which is a precursor to arteriosclerosis, which is very dangerous.
Next up is high-salt foods. You may not pay much attention, but high-salt foods are all too common, such as pickled products, salted fish, salted meat, etc., and these foods are too high in salt and can cause your blood pressure to rise.
Once the blood pressure is high for a long time, the damage to the blood vessels is great, increasing the risk of heart disease and stroke. Therefore, when cooking, you should also pay attention, don't always add more salt to the dish, and taste the original flavor is also very good.
Also, high-sugar foods also need to be restricted. It may sound a bit of a disappointment, but who doesn't have a sweet tooth? However, long-term consumption of high-sugar drinks, candies, and desserts will not only make people gain weight, but more seriously, it may cause diabetes.
The incidence of cardiovascular disease in diabetic patients is much higher than that of ordinary people, because high blood sugar can cause damage to the inner walls of blood vessels and accelerate the formation of atherosclerosis.
Finally, we have to talk about wine. Drinking alcohol in moderation may be good for the heart, but too much can outweigh the benefits. Excessive alcohol consumption can lead to high blood pressure, heart muscle damage, and even irregular heartbeats. Moreover, long-term heavy alcohol consumption can also cause chronic inflammation, which is extremely detrimental to the cardiovascular system.
So, to truly protect your cardiovascular health, it's not enough to just increase healthy foods, it's just as important to reduce the intake of those harmful foods. Arrange your diet plan reasonably, eat in a balanced way, and eat scientifically, this is the king.
In this way, not only can existing vascular problems be improved, but also cardiovascular diseases that may arise in the future can be effectively prevented. In the long run, this healthy lifestyle will lead to a more energetic and healthy quality of life, leading to a healthier and longer future.
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Resources
[1] Bai Xiaoyan.7 T MR angiography for intracranial atherosclerotic lesions: Progress. Beijing Tiantan Hospital, Capital Medical University, 2024-07-02