Nutritionist Maria Aldonina: legumes, nuts and lean meat are needed to maintain healthy arteries.
High cholesterol levels (usually referred to as “bad” LDL cholesterol) are one of the leading causes of atherosclerosis, the buildup of plaque in the arteries that narrows them, interferes with normal blood flow, and leads to myocardial infarction or other heart disease. In a conversation with MedikForum, nutritionist Aldonina advised including foods and drinks in the diet that help to “cleanse” the arteries from cholesterol and protect against heart complications.
Whole grains.Oatmeal, barley, bran are whole grains that contain a large amount of soluble fiber, which binds excess cholesterol in the body and is excreted from the body with it. Whole grains also provide magnesium, which dilates blood vessels, keeping blood pressure at a healthy level.
Fruits. A nutritionist advises eating fruits that contain soluble fiber – apples, pears, bananas, plums , oranges. These fruits also contain enough potassium, which reduces the harmful effects of sodium on blood pressure.
Vegetables.Vegetables contain plant sterols, compounds that act in the same way as soluble fiber. In addition, many vegetables are rich in potassium, which compensates for the negative effect of salt (sodium) on blood vessels. Dark green leafy vegetables such as spinach and kale are high in magnesium, which is important for regulating blood pressure.
Legumes. Nutritionist Aldonina reported:
“ Try to eat 3-4 servings of legumes a week, they are a great source of soluble fiber. Eat lentils, beans, and chickpeas to lower your LDL cholesterol.”
Fish.Oily fish contains omega-3 fatty acids, which help reduce inflammation in the arteries. Inflammation is one of the main causes of plaque formation in the arteries, an expert warns.
Lean meat. The adult body needs 85-170 grams of protein every day. Meat is a great source of protein, but red meat should be limited as much as possible because it is high in saturated fat, which contributes to plaque buildup in the arteries. Lean meat should be eaten predominantly.
Dairy products.They contain calcium, which helps regulate blood pressure. But you should eat low-fat foods.
Nuts. Nuts contain omega-3 unsaturated fatty acids that help unclog arteries, as well as a lot of magnesium. The main thing is to limit yourself to a small handful a day, because nuts are very high in calories.
Drinks. The doctor recommends avoiding juices and processed drinks that contain a lot of sugar. The best drink for arteries and blood vessels is pure water. Black tea and red wine are also acceptable – they contain a large amount of flavonoids, phytochemicals that positively affect the state of the vascular tissue.
Earlier, the MedikForum.ru portal wrote about the benefits of chamomile tea for the heart.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.