10 Foods That Support a Healthy Cardiovascular System

31
Aug

10 Foods That Support a Healthy Cardiovascular System

1) Salmon
Is a great source of omega-3 fats EPA and DHA, which have been linked to decreasing inflammation in the walls of blood vessels. In addition, salmon contains astaxanthin, which is what gives salmon it’s pink color. This nutrient has can help reduce oxidized LDL cholesterol.

2) Blueberries
This superfood is loaded with fiber and phytonutrients that hunt free radicals. This helps repair damaged proteins in blood vessel walls and improves insulin sensitivity.

3) Eggs
Although eggs are often a hot topic. Eggs have naturally high concentration of selenium, lutein, and zeaxanthin, which have an anti-inflammatory effect on the vascular system. Furthermore, eggs are a great source of protein and raise levels of the adiponectin. Adiponectin is a hormone that improves reverse cholesterol transport so that more HDL is produced in the liver.

4) Beets
Beets contain compounds known as nitrates, which increases nitric oxide. This is a molecule that allows blood vessels to dilate and constrict, regulating blood flow. This also improves the body’s ability to extract oxygen.

5) Olive Oil
Is rich in CoQ10, an antioxidant that is known to protect the heart by improving cholesterol levels and lowering inflammation. Olive oil is also linked to lower blood pressure and better blood sugar, while improving body composition.

6) Almonds & Walnuts
Both contain high levels of phytonutrients and blend of mono and polyunsaturated fats, which help lower LDL and raise HDL cholesterol.

7) Watermelon
This fruit contains high amounts of citrulline, an amino acid that the body uses to produce nitric oxide for increased blood flow. Watermelon has been shown to lower blood pressure.

8) Amaranth
This is a grain that is native to Latin America. It contains concentrates of phytonutrients that improve cholesterol levels. It also contains proteins that raise nitric oxide and decreases blood pressure.

9) Leafy Greens
All leafy greens have a protective effect on the cardiovascular system. They are loaded with fiber and antioxidants. Specifically, broccoli has been shown to prevent heart disease. It contains an antioxidant called sulforaphane that helps remove proteins that damage arterial walls and lead to plaque buildup.

10) Cheese
When eaten in the context of a healthy diet, cheese may have beneficial effects on heart health. It provides high protein and calcium. It is fermented, which provides beneficial bacteria and antioxidants like CLA that can lower inflammation.