Blood vessels are tubular structures through which blood is transported to tissues and organs. Depending on the kind of blood they transmit we distinguish arteries and veins. Arteries are blood vessels that transport oxygen-rich blood, in contrast to veins that transport blood with carbon dioxide.
The building of the wall of the arteries consists of 3 layers: inner, middle and outer layer. When the accumulation of atheromatous plaques (deposit of calcium, fat, cholesterol, fibrin) begins in the inner layer, the lumen of the artery is narrowing and the blood flow becomes more difficult. The atherosclerosis is known as losing the elasticity and thickening of the blood vessel wall as a result of the formation of atheromatous plaques.
High levels of LDL (bad cholesterol), low levels of HDL (good cholesterol) and elevated blood pressure are the most common causes for the creation of these plaques.
Eating the right food will protect the walls of the blood vessels and reduce the production of atheromatous plaques.
These groceries will help you preserve the health of your blood vessels:
The best known guardian of blood vessels health is garlic. You can lower LDL (bad cholesterol) in the blood, if you consume garlic. Also it prevents the buildup of fatty deposits in blood vessels. Thanks to substances released in garlic digestion such as hydrogen sulphide, blood vessels relax and thereby increase blood flow, show some recent research.
Try to Include at least 2 cloves of garlic in your daily menu. The best way to eat garlic is raw, but you may also add it to soups and cooked meals in combination with various vegetables and meat.
2. Olive Oil
Due to essential fatty acids olive oil successfully lowers the level of bad cholesterol and increases the level of good cholesterol. Аntioxidants and polyphenols ,substances that inhibit the buildup of fatty deposits in blood vessels, are contained in olive oil.
Besides being delicious, watermelon is also a gardian of blood vessels well state. This fruit is a natural source of amino acid L-citrulline, which helps in reducing blood vessel inflammation and in lowering blood pressure.
Therefore, whenever you have the opportunity, serve watermelon on your table and make yourself a fruit salad or freshly squeezed watermelon juice.
These nuts which are rich in unsaturated fatty acids help in cholesterol regulation. Moreover, almonds are rich in magnesium, which prevents formation of fatty deposits in blood vessels.
Consume 3 to 5 times a week a handful of raw almonds.
Broccoli are rich in vitamin K, which prevents calcium from damaging the blood vessels wall. In addition, this vegetable is abundant with sulforaphane, a substance that helps the body to use proteins in order to prevent the formation of fatty deposits in blood vessels.
It has been proven that including broccoli at least 2 or 3 times in the weekly menu will help with purification. You should consume this vegetable raw, steamed or grilled.
Salmon is high in omega-3 fatty acids that increase the level of good cholesterol and fight against the formation of fatty deposits in the blood vessels. The level of triglycerides can be regulated by the salmon. Also the salmon reduces the inflammation of blood vessels.
It is recommended to consume 2 servings of salmon per week and have best prepared steamed or grilled.
The high level of bad cholesterol stimulates the formation of fatty deposits in blood vessels. At the expense of this, blood vessels reduce their elasticity and the lumen narrows, thus preventing uninterrupted flow of blood. Avocado helps in lowering bad cholesterol levels which indirectly inhibits the development of these processes.
Additionally, avocado is abundant with vitamin E which helps in lowering blood pressure.
If possible, consume an avocado a day. You can include it in your daily menu like spread on bread or in a salad.
Scientists believe that thanks to the high concentration of vitamin C and polyphenols that orange contains in abundance blood vessels are cleaned and an uninterrupted blood flow is provided.
Flaxseed is one of the best sources of alpha-linoleic acid (omega-3 fatty acid). Omega-3 fatty acids reduce blood pressure and clean blood vessels from fatty deposits. So try not to forget to include flax seed in your next meal.
Asparagus is one of the best food for cleaning blood vessels, thanks to the rich combination of minerals and vitamins, including K, B1, B2, C and E. This vegetable reduces blood pressure and helps fight various cardiovascular diseases.
To maximize the nutritional value of the asparagus eat it raw or steamed.