Blood vessels, which are tubes through which blood flows, are a barometer of health. Blood vessels must be clean so that blood can circulate smoothly throughout the body. Blood vessels supply oxygen and nutrients to various parts of the body and transport waste products so they can be excreted through the kidneys. When there is a problem with the blood vessels, blood flow is interrupted and various diseases occur. Let’s learn about foods that clean and strengthen blood vessels and facilitate blood circulation.
Foods like mackerel, apples and onions help strengthen blood vessels.Source: Midjourney
1. Blueback fish
Blueback fish such as mackerel, mackerel and firefly are rich in omega-3 fatty acids. Omega-3 fatty acids increase high-density lipoprotein (HDL) cholesterol, the good cholesterol that flushes oil from blood vessels out of the body. It also has the effect of reducing inflammation and is good for vascular health. Vascular diseases such as heart disease, stroke and blood clots are linked to inflammation.
2. Onion
Onions are a good food for maintaining blood vessel health. Quercetin contained in onions prevents damage to the walls of blood vessels and lowers the level of LDL cholesterol in the blood. Additionally, allyl sulfide, which gives onions their tangy flavor, helps dilate blood vessels, and allicin inhibits the growth of harmful bacteria and reduces blood sugar levels. It also prevents platelets from tangling and helps dissolve fibrinolysis in blood vessels, thus reducing the risk of blood clots or stroke. It also contains chromium, a blood sugar-stabilizing substance, which helps control blood sugar. When blood sugar levels fluctuate rapidly, this negatively impacts blood vessel health.
3. Sweet potatoes
Sweet potatoes contain many polyphenols, which help lower blood pressure. It is useful for strengthening blood vessels and preventing diseases such as hypertension, atherosclerosis and myocardial infarction. Furthermore, the beta-carotene component present in sweet potatoes acts as an antioxidant and has the effect of lowering cholesterol levels and blood pressure. Sweet potatoes contain natural sugar, which is effective in controlling blood sugar, preventing a rapid rise in blood sugar levels, helping to stabilize blood pressure and maintain healthy blood vessels. The iron contained in sweet potatoes is excellent for preventing anemia and improving blood circulation, and it also contains a lot of vitamin C, which strengthens the inside of blood vessels and facilitates blood flow.
4. Walnuts
Walnuts are rich in fats, which are essential for our body. In particular, unsaturated fatty acids, abundant in dried fruit, lower low-density lipoprotein cholesterol (LDL) and increase high-density lipoprotein cholesterol (HDL), which is the cause of atherosclerosis. High-density cholesterol improves blood circulation by expelling neutral fat from the blood and helps prevent cardiovascular disease. It also contains various antioxidants such as vitamin E, vitamin C and selenium, which are effective in preventing cell damage and reducing inflammation. It is also rich in minerals such as iron, magnesium and potassium, which help improve blood circulation. Consuming one or two walnuts a day can help maintain blood vessel health by controlling cholesterol levels, antioxidant activity and improving blood circulation. However, caution should be exercised as excessive consumption can cause side effects such as weight gain.
5. Broccoli
Vegetables like broccoli and cabbage are rich in dietary fiber. Dietary fiber not only aids digestion by keeping the stomach healthy, but also aids blood vessel health. This is because dietary fiber helps eliminate waste products from blood vessels in the process of expelling waste products from the body. Additionally, broccoli is rich in antioxidants like vitamin C, vitamin E, and beta-carotene, which help reduce inflammation.
6. Apple
Apples are a representative fruit that helps blood vessel health. Apples contain pectin, a soluble fiber that blocks the absorption of cholesterol in the intestine. Polyphenols, an antioxidant found in apples, also suppress cell damage caused by harmful oxygen and lower blood cholesterol levels to prevent vascular disease. It is also rich in potassium, which plays an important role in regulating blood pressure. Potassium maintains the flexibility of the inner walls of blood vessels and helps blood circulation to proceed smoothly. Therefore, eating apples regularly helps maintain blood vessel health.
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