Do you know the foods that best reduce the risk of atherosclerosis? Atherosclerosis is a condition where blood vessels are narrowed because plaque is made up of calcium and cholesterol attaches to the walls of blood vessels. This will interfere with blood flow, creating dangerous complications such as stroke, myocardial infarction or even death.
The main cause of this phenomenon is due to an unhealthy diet. In addition, harmful habits such as smoking, obesity, diabetes, inflammatory conditions or age are also causes of atherosclerosis.
To reduce the risk of atherosclerosis, it is best to have a healthy diet and exercise regularly to increase blood circulation. Today's article, TopnList will introduce you Top 12 foods that help reduce the risk of atherosclerosis the best.
Summary of Top 12 Foods to Reduce the Risk of Atherosclerosis
1. Oranges and lemons
The first food group TopnList wants to introduce is citrus fruits. Vitamin C from fruits such as orange, lemon will help support the production of bile acids, reduce blood cholesterol levels very well.
Therefore, supplementing with vitamin C from these fruits daily is one of the most effective measures to reduce the risk of atherosclerosis.
In pineapple contains lots of enzymes bromelain - works to dissolve blood clots, increase the ability of blood circulation in the body thereby minimizing damage to arteries. This enzyme also helps dissolve and prevent the accumulation of fat - effective in reducing atherosclerosis effectively.
It is also a fruit that can be used in a variety of diets, so supplement them regularly to prevent cardiovascular disease effectively.
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3. Green tea
You should create drinking habits green tea Every day, green tea is good for metabolism and heart health. With high levels of flavonoids and antioxidant compounds, green tea juice helps to recover damaged cells in arteries quickly.
In addition, according to the research of Johns Hopkins Hospital scientists in the US, those who drink 1 cup of tea a day have a 35% lower risk of heart attack and cardiovascular events than non-tea drinkers. It is possible that drinking tea every day will reduce the possibility of calcium deposits in the vessels).
4. Grape seed oil
Grape seed oil mainly unsaturated fatty acids, which help to reduce bad cholesterol and increase the amount of good LDL cholesterol for the body, thus preventing atherosclerosis and coronary phenomenon effectively. Besides, with lots of omega 3, omega 6, omega 9; This essential oil is also good for circulatory activity, limiting varicose veins as well as supporting the cardiovascular system.
In addition, grape seed oil has many other uses in beauty, enhance resistance and even have the ability to limit cancer cells if used regularly in daily meals.
5. Beet juice
According to the study, supplement Beet juice Regularly can help patients with heart failure enhance their exercise ability. Beetroot juice has been shown to significantly increase exercise time and support peak oxygen uptake during exercise in heart failure patients.
In addition, the nitrate in beets improves high blood pressure and helps purify and improve blood circulation, preventing atherosclerosis very well.
Turmeric Curcumin is a rich source of curcumin - has anti-cancer, antioxidant, liver detoxification effects, prevents the immune system deficiency and especially can effectively prevent cardiovascular diseases.
Modern medicine has shown that curcumin in turmeric has a direct effect on cells by preventing the excessive production of abnormal proteins and reducing cholesterol in the blood very well.
In addition, saffron is also a recommended food for patients with cardiovascular disease who have undergone surgery because of its analgesic, anti-inflammatory and preventive heart failure effects.
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According to many studies, experts have found that eating a piece watermelon Every day helps reduce the risk of atherosclerosis. In addition, the amino acid L-citrulline found in watermelon will lower blood pressure, which helps expand blood vessels by stimulating nitric acid production.
In addition, watermelon can prevent the formation of harmful cholesterol and help control weight so it will help reduce the risks associated with artery plaque buildup and heart disease effectively.
The next food TopnList would recommend is broccoli. This cruciferous vegetable is rich in sulforaphane - an anti-inflammatory active ingredient that helps the body use proteins to prevent the formation of plaque in arteries.
In addition, the high content of vitamin K2 in broccoli helps to effectively convert calcium, thereby preventing this mineral from calcifying arteries.
Eat garlic or using garlic products is a very easy way to naturally clean the arteries. According to a study from the Center for Cardiovascular Medicine in Mainz, Germany, regular garlic consumption helps prevent aortic sclerosis very effectively.
In addition, garlic also has the ability to enhance and improve arterial health by reducing the level of bad LDL cholesterol in the blood.
In addition, studies have also shown that garlic has anti-hypertensive effect, reducing the resistance of blood vessels by directly stretching smooth muscle walls.
blueberry is a fruit that is rich in fiber, potassium, folate, vitamin C and vitamin B6. These are very good support for heart health, especially help lower blood cholesterol and antioxidant efficiency.
In particular, eating a handful of blueberries or drinking a glass of blueberry juice daily will reduce the risk of cardiovascular diseases up to 40%.
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According to numerous studies, papaya Good effect in preventing cardiovascular disease in people with diabetes, atherosclerosis. The reason is that the fruit contains many antioxidants such as vitamins C, E and A - which prevent the oxidation of cholesterol and the process of creating plaque on the walls of blood vessels.
In particular, the fibrin enzyme in papaya can help prevent blood clots, support the blood circulation process very well.
12. Olive oil
The last food that TopnList would recommend is olive oil, this oil has antioxidant properties, providing omega-3 fatty acids and phenolic compounds, which help reduce the risk of cardiovascular disease effectively.
Especially, when combined with monounsaturated fats, olive oil will increase the content of good cholesterol and reduce the bad cholesterol in the blood - this helps effectively prevent the risk of atherosclerosis.
Experts recommend that olive oil be used as a substitute for cooking oil and is best used in salads.
As such, TopnList has shared the best foods in reducing the risk of atherosclerosis. In order to have a healthy heart, in addition to adding healthy foods, you need to limit oily foods, increase physical activities and stay away from smoke. Hope this article will be helpful to you. Wish you always have a healthy heart!
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