11 November 2021 – 11:04 The clock
Certain foods can prevent heart and vascular disease
Cardiovascular diseases are the leading cause of death in Germany. This is mainly due to the fact that we often lead an unhealthy lifestyle and carry vices such as not exercising enough, smoking or consuming a lot of alcohol. However, certain foods can help protect the heart and blood vessels. We tell you what they are and why a healthy lifestyle is also important.
Too much fat is poisonous for the blood vessels
A diet high in fat, in particular, is bad for the vessels in our body and clogs them. These include, for example, animal fats that we absorb from meat, sausages and cheese, but sugar is also not good for the body. If it consumes too much, the body turns it into fat. Clear arteries are so important because they supply our body with oxygen and nutrients via blood. If they are narrowed, our heart has to pump a lot of blood. This pressure irritates the vessel walls and is the basis for a heart attack or stroke. But there is good news: certain foods clean the arteries and promote good health. You can strengthen your blood vessels, especially with plenty of fresh fruits and vegetables, whole-grain products, and high-quality vegetable fats.
Here you can taste it
With these foods, you can boldly grab them and even do something good for your body:
- tomatoes – This superfood is rich in lycopene and has antioxidant properties. This means that it eliminates free radicals. It also helps lower LDL cholesterol levels. Tip: Fruit cells are only broken down by heat, so lycopene is more readily available, such as canned tomatoes, tomato paste or tomato soup.
- broccoli – Cabbage varieties such as kale, Brussels sprouts or broccoli contain many antioxidants. These intercept free radicals that appear in the body as a result of stress, metabolic processes or, for example, smoking. With this, cabbage prevents inflammatory processes in the arteries.
- fish – Salmon, herring or mackerel are particularly rich in omega-3 fatty acids, which our body cannot produce on its own. They have an anti-inflammatory effect, lower blood pressure, reduce harmful LDL cholesterol and prevent arteriosclerosis.
- nuts – are rich in omega-3 fatty acids and other unsaturated fatty acids. Moreover, they are also rich in antioxidants which prevent arteriosclerosis. They also lower LDL cholesterol levels.
- linseed – The seeds can be eaten pure and sprinkled on muesli, for example, or used as pressed oil. Flaxseeds are very high in omega-3 fatty acids, which also lower harmful LDL cholesterol and prevent vascular calcification.
- Garlic – The allicin contained in garlic helps lower blood lipid levels. It protects against hardening of the arteries and prevents high blood pressure. Garlic also improves blood flow properties. The following applies: Fresh garlic is more effective than capsules or garlic powder.
- Ginger – It gives a powerful boost to the metabolism. The pungent substances contained in it have an anti-inflammatory effect, but also relieve pain. In addition, ginger dilates the vessels, which has a hypotensive effect and prevents arteriosclerosis.
- Green tea – The polyphenols contained in tea bind free oxygen radicals and thus render them harmless. Accordingly, green tea not only protects against cancer, but also protects the vessels and prevents the development of cardiovascular diseases.
- whole grain products – Muesli, oatmeal and wholemeal bread not only promote digestion and keep you full for a long time. The dietary fibers it contains can bind fats and thus reduce blood lipids. As a result, less fat is deposited in the vessels, so they remain permeable.
- cinnamon – The spice stimulates the metabolism and therefore also the energy consumption. It also lowers blood sugar levels – just one gram of cinnamon a day is enough for this. If the blood sugar level is low, the body releases less insulin. As a result, the body can break down fats. Cinnamon also lowers LDL cholesterol levels.
So: enjoy it and stay healthy. (law)