What foods are good for the health of the heart and blood vessels

We write interestingly about training, proper nutrition and everything related to healthy life and fitness.

Mortality from cardiovascular disease is increasing every year. But the worst thing is that the age of patients is decreasing, many can no longer do without medicines and industrial production. However, taking care of the heart and vascular system is not only visiting doctors and eating pills, but also nutrition that will help normalize health.

Doctors have established a clear link between high weight and heart disease, blood clots and heart attacks. Therefore, it is best to give up any junk food, and give preference to healthy foods.


Among all dried fruits, dried apricot – dried apricots – deserves special attention. However, you should not overdo it with its use, the optimal daily dose is 100 g, especially if a person has low blood pressure. Dried apricots contain a lot of magnesium, iron and potassium, vitamin A and B vitamins.

In the first place among fresh fruits, you can put citrus fruits. They are rich in vitamin C. It is these fresh fruits that reduce the risk of cardiovascular disease. Lemon is especially famous for its beneficial effect on the heart muscle, it contains a huge amount of potassium and magnesium.

Grapefruit is not inferior to lemon in value for the heart; beneficial substances in combination with plant fiber, which the fruit is rich in, help prevent the development of atherosclerosis.

Pomegranate is a real storehouse of antioxidant substances. It helps strengthen blood vessels, neutralizes free radicals, and thereby minimizes the risk of developing heart disease. In addition, it helps prevent the development of cancer. 

Don’t forget about apples. If you eat at least 1 piece a day, you can notice positive changes in just a month. Apples have a good effect not only on the heart and blood vessels, but also generally have a positive effect on human health, reduce the risk of oncology and have a positive effect on the digestive system.

Avocado is good for you. The fruits contain a huge amount of monounsaturated fats, which are antioxidants and prevent blood clots. And of course, avocados are rich in potassium, which improves brain and circulatory function.

However, it should be remembered that you should not replace fruit with industrial juices, they contain a lot of sugar and preservatives.

Bananas are also a source of potassium, which is an essential source of cardiovascular health. Bananas contain a huge amount of this substance, they allow to normalize blood circulation, which has been proven by scientific research.

And if a person has already encountered cardiac problems, then it is recommended to use Amosov’s paste. This mixture has a positive effect on the condition of the heart muscle and is the richest source of vitamins. The paste should be consumed 3 times a day, 1 tablespoon each. The course of treatment is recommended in autumn and spring.


Garlic – has not only antiviral properties, but is also an effective preventive measure against the development of hypertension. It is able to reduce the pressure by 15 or even 20 tonometer divisions.

It is useful to eat pumpkin, it contains a lot of vitamin C. It helps to stabilize the water-salt balance in the body, is an effective remedy for the development of atherosclerosis and helps to stabilize blood pressure.

Particular attention should be paid to legumes. They are high in fiber and potassium, which is required for the normal functioning of the heart muscle. Lentils and red beans are especially distinguished by these components. Also, flavanoids , which are rich in legumes, are effective in preventing pressure build-up.

An interesting fact is that people who regularly consume legumes, at least 4 times a week, are as much as 22% less likely to suffer from cardiovascular diseases.

Tomatoes also boast a high potassium content. There is also a lot of lycopene in tomatoes . It is this substance that improves the condition of the arteries. In addition, tomatoes have a low calorie content, so they can even be included in diet food.

Don’t forget about the bow. It has a vasodilating effect, contains substances that stabilize cholesterol metabolism. Onion really has an atherosclerotic effect, helps to strengthen the walls of blood vessels and thins the blood.

Potatoes cannot be left aside either. But, we are talking about young and boiled fruits. It improves cardiac conduction and stimulates muscle function.


The fruits of trees and shrubs are a real storehouse of vitamins and nutrients. For the prevention of cardiovascular diseases, cranberries can be isolated. It contains a huge amount of anthocyanins, which promote the elimination of toxins and stabilize blood cholesterol levels. And this is a real chance to prevent the occurrence of heart attack and stroke. The phenols found in cranberries help to strengthen the walls of blood vessels. 

Strawberries are another berry that will help prevent and even support a weak heart and blood vessels. It helps cleanse blood vessels and removes puffiness.

Grapes are also beneficial to consume to prevent blood clots. It helps to increase hemoglobin levels and stabilize blood pressure.


In the list of healthy drinks, you can put green tea in the first place. It helps prevent the formation of cholesterol plaques, maintains vascular elasticity and reduces the amount of bad cholesterol in the body. Green tea is good for those with high blood pressure and those with high blood pressure. If you drink 4 cups of tea a day, the risk of cardiac and vascular diseases is reduced by 20%.

Despite the strong belief that coffee is contraindicated for cores, in fact it turned out to be a myth. With 1 cup of coffee a day, the risk of cardiovascular disease is reduced by 15%. Indeed, immediately after drinking the drink, the pressure rises, but if the kidneys work normally, then everything returns to normal, in just a couple of minutes. Caffeine helps to improve the tone of the walls of blood vessels and improve blood circulation. But you need to remember that you can only get benefits from a natural grain product.

From alcoholic beverages, benefits can be derived from red wine. However, you should always remember about measure. The wine must be dry and natural. It contains a lot of flavonoids and helps to flush out bad cholesterol and reduce the risk of blood clots. Of the red wines, one can especially highlight those made from grape varieties: – “Lydia” and “Isabella”.

It is even allowed to drink cognac. But you need to drink it no more than 50-100 ml per day, otherwise it will become a real poison. Cognac improves blood flow, stimulates the formation of blood cells and strengthens the walls of blood vessels. This noble drink has a positive effect on the functioning of the brain and contains a lot of vitamin C.


When it comes to healthy fish, salmon immediately comes to mind. But the cost of this fish is quite high. Any other marine, fatty fish has not the worst qualities and will be useful as a preventive measure against cardiac diseases. It is recommended to eat fish at least once a week, this will help prevent the appearance of plaques in the vessels.

Other products

Oatmeal is an ideal breakfast and helps to remove harmful cholesterol from the body, contains a lot of fiber. Just do not need to eat instant porridge, it contains a large amount of sugar.

You can also highlight chocolate (dark). It should contain from 60% to 70% cocoa, then it will be useful as a remedy for heart attack and stroke. This was confirmed by studies conducted by American scientists.

And of course, one cannot fail to mention the nuts. They contain a large amount of vitamin E, which helps to reduce the amount of bad cholesterol and helps to strengthen the walls of blood vessels. And in walnuts, in addition to vitamin E, a high content of Omega-3, which stimulates the work of the cardiovascular system and postpones old age. With daily consumption of these nuts, you can reduce the risk of developing heart and vascular pathologies by 20%.

Be sure to use ginger, which stimulates the blood circulation in the capillaries, allows you to get rid of migraines and high blood pressure.

It is also recommended to eat spinach, which is high in potassium and folic acid. With regular use, the risk of vascular and heart problems can be reduced by 25%.

Another product recommended for proper nutrition is soy. It is a true source of healthy protein that will help prevent ischemia and other heart problems.

You should not give up pepper, which prevents arrhythmias and helps to remove harmful substances from the body. It is also recommended to eat common bell peppers during the season. In winter, it is better to lean on bitter red.

Horseradish is useful, which is rich in phosphorus, potassium, copper, magnesium, zinc. In this plant, all parts are useful, from the root to the leaves. Horseradish helps to lower blood pressure, saturates the body with potassium and thereby prevents the occurrence of heart attack and stroke.

Be sure to eat honey, it cleanses blood vessels and stabilizes blood pressure. By consuming honey, you can improve blood pressure and blood flow without drugs.

Things to Avoid

Try to skip burgers entirely . This food may seem simple, but it contributes to the build-up of bad cholesterol and unnecessary fats.

The same can be said about semi-finished meat products. It’s not only about minced meat, but also about sausages, bacon, sausages. It is in such products that a high content of “heavy” fats, salt and sugar, which adversely affect the work of the heart and vascular system.

Fried potatoes and grilled chicken are the worst enemies of the heart. They contribute to the accumulation of harmful substances in the body, which impair the functioning of the heart muscle. And if these dishes are also prepared in catering points, then the situation is even worse. They contain a huge amount of trans fats, which almost literally “kill” the heart.

It is also better to refuse, for the same reason, sweets, energy drinks and cereal breakfasts. You should try to reduce the amount of salt and sugar, fatty foods in the diet.

To keep your heart and vascular system in good condition, give up unhealthy foods, focus on vegetables and fruits in your diet. Reduce the amount of alcohol and fast food , and no heart attack or stroke will threaten your body.

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