What is there for vascular health?

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What is there for vascular health? 

Proper nutrition is only one but important step for the prevention and treatment of atherosclerosis.

Vegetables, fruits and berries are a low-calorie source of vitamins and minerals, says Uliana Suprun on her Facebook page.

In plant foods and legumes, there is a lot of fiber, it prevents constipation, reduces the risk of bowel cancer and supports its healthy microbiota.

The development of diseases such as type 2 diabetes, obesity, depression, and cardiovascular diseases depends on the composition of the intestinal microflora.

Low-fat meat and vegetable protein should also be taken, because they have amino acids, but do not contain cholesterol.

Bright berries, including currants and fruits, as well as tea and coffee are rich in polyphenols. These are organic compounds that affect the work of a number of our enzymes responsible for the formation of reactive oxygen species, inflammatory processes, fat synthesis and transport, platelet aggregation (sticking), and the resistance of vessels to damage by free radicals.

Polyphenols are also often antioxidants. No clinical studies suggest that "a glass of red dry and currant jelly reduces the manifestations of atherosclerosis in 80% of patients." But there is evidence that polyphenols are really useful, and it is better to eat them than sweets for long-term storage.

In addition to nutrients, plants also contain fiber antioxidants, and although they are not nutritious, they are also beneficial. A good example, oddly enough, is the sulfur-containing compounds in onions and garlic. So, it is usually advised by sellers of dietary supplements and traditional medicine lovers, but this time there is truth. Clinical studies confirm the effectiveness of garlic or its extracts in lowering cholesterol and reducing the manifestations of atherosclerosis. After all, the components of garlic affect the work of enzymes involved in the synthesis of cholesterol, and contribute to the formation of anti-inflammatory signaling molecules.

Note that garlic will not help you if it is consumed with smoked sausage on a loaf, especially as an appetizer.

Spices, namely turmeric, chili and cinnamon, because they help restore insulin sensitivity and help normalize triglycerides in the blood.
Fish, nuts and seeds, because they are a source of unsaturated fatty acids and vitamin E, a popular language, and also contain insoluble fiber.

Porridge and potatoes in which minerals are stored are a source of fiber and slow carbohydrates. This means that glucose levels do not rise sharply, like from cakes, but slowly.

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