Best Nutrition For Your Cardiovascular System - Keeping Cardio Health. As Cases Of Cardiovascular Disease Increases. Report Says At Least 70% Of Cardiovascular Diseases Can Be Prevented With A Correct Lifestyle. Discover How In This Article.
Research shows that Cardiovascular diseases are the number two cause of death in less healthy Countries of the world today.
Spain appears to be the healthiest country at the moment. In Spain, fewer and fewer people get cancer and cardiovascular diseases. Research has shown that the Mediterranean diet is largely responsible for this.
Olive oil and nuts in particular seem to make a major contribution. Most preferably mixed nuts, because each nut contains different nutrients that can keep our cardiovascular system healthy.
Eat Less Meat
According to a very recent study, a plant-based diet is beneficial to the cardiovascular system. This is because this diet is rich in fiber, vitamins, minerals and especially active plant substances.
Polyunsaturated fatty acids would also have a very favorable effect on our veins. The researchers report that a Mediterranean diet is almost as effective. As long as processed products and red meat are avoided.
Oily fish is recommended again because of the long-chain omega-3 fatty acids. Nitrate-rich vegetables in particular can dilate veins and improve blood flow. Nitrate can be converted into nitric oxide in the body, which is a powerful vasodilator. Examples of nitrate-rich vegetables are Beet and Spinach.
Homocysteine
Often Doctors talks about cholesterol as a predictor of cardiovascular disease. As usual, there is no mention of homocysteine, which is probably a much better indicator of future health complaints.
A too high homocysteine level can be caused by a lack of micronutrients, in particular vitamins B6 and B12. In the world today millions of people are walking around with a vitamin B12 deficiency.
A source of vitamin B12 can be eggs. It was previously thought that eggs would be bad for the heart, but this advice has now been revised for some time. According to researchers, up to 7 eggs per week would be completely safe.
Coffee And Tea
Many times when people feels thirsty they drink soft drinks to quench thirst. Drinking this sugar water regularly is one of the worst things you can do when it comes to vein deterioration.
Instead, it is better to drink coffee and green tea, which have a particularly beneficial effect on the cardiovascular system. According to researchers, people who drink 3-5 cups of coffee a day have a 15% lower chance of getting cardiovascular disease.
Green tea is also beneficial. The antioxidants in the form of EGCG ensure this. The tea must then steep for at least 3 minutes, so that the water has time to absorb these substances. If you combine a cup of coffee or green tea with dark chocolate (70% cocoa or more), you lower your chance of cardiovascular disease even further.
The researchers report that you should not eat more than 100 grams of chocolate per week, otherwise it could have the opposite effect. So 1 - 2 wedges a day is enough for health gains, more is not always better.
Garlic
The medical literature also makes frequent reports of the beneficial effect of garlic on our veins. The researchers recommend consuming 2 wedges (= 4 grams) of raw garlic daily for maximum effect. Raw garlic in particular has a powerful effect.
Herbs
Adding some chilli to your meals daily can help keep the veins in good shape. Spices such as turmeric, ginger and cinnamon also have a positive effect on our cardiovascular system.
Lifestyle
Nutrition alone is not enough to keep your cardiovascular system healthy. Sleeping well and exercising a lot are just as important. These two have a lot of influence on each other: when you move a lot, you sleep better and when you sleep better, you have more energy to become active.
According to the researchers, exercise primarily reduces stress, which in turn can have a positive effect on sleep. Any kind of exercise is good, walking, cycling, gardening, dancing and so on. Especially choose exercise that suits you, then it remains fun and you keep it up in the long term.
Supplements
Many people in the world walk around with a shortage of magnesium. Recent studies show that having a high magnesium level is associated with a lower chance of heart problems. You can supplement magnesium or eat more food it contains. Magnesium is high in green leafy vegetables (spinach), nuts, avocados, whole grains, legumes and chocolate.
Another supplement that has recently attracted interest due to its beneficial effect on the veins is vitamin K. In particular, vitamin K2 in the form of MK4 and MK7 seems to have a powerful effect against calcification of the veins.
With an APG finger pulse oximeter you can determine the extent to which your veins have calcified. The process appears to be reversible. The good news is that our gut flora itself can produce and absorb the right vitamin K2. So it is important to have a good microbiome.
Microbiome
A disturbance in the intestinal flora can have a very adverse effect on our cardiovascular system. Unfavorable bacteria can produce toxins (such as TMAO), while beneficial bacteria can produce anti-inflammatory substance. Inflammation in particular is an enemy of a healthy circulatory system. A fatty acid that can inhibit these inflammations is butyrate (butyric acid), which is produced by specific gut bacteria.
Conclusion
To sum it up all activities that has not thing to do in support of these lifestyle and systems outline in this article should be largely avoided in order to maintain a good level of Cardiovascular Health.
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