Healthy arteries and veins
Risk factors for hardening blood vessels
The causes of vascular calcification (arteriosclerosis) include the follow risk factors, most of which can be influenced by one's own behavior:
- High blood pressure
- Cigarette smoking
- Being overweight
- Lack of exercise
- Diabetes (diabetes mellitus)
- Fat metabolism disorders
- Hormonal changes/disorders
- Magnesium deficiency
Vascular constrictions are the cause of many serious illnesses
If body tissue is not properly supplied with blood due to vascular constrictions, it can only perform its tasks inadequately. In the worst case, this can lead even to the death of the affected area, if vital organs such as the heart or brain are affected. Healthy nutrition with the right ingredients prevents the attack of aging factors and delays the process of arteriosclerosis.
This is what a vessel-protecting diet looks like
1. Colorful food
Eat plenty of vegetables, preferably several times a day. This can also be a meal containing different vegetables, such as peas, carrots, eggplant, zucchini, pumpkin, etc. The more colorful the better! And choose fruit for dessert.
2. Fish! Fish! Fish!
Eat fish often, preferably three times a week. The unsaturated fatty acids are crucial for vessel elasticity. Make sure the fish is not bred, because farm fish contain lower levels of unsaturated fatty acids. Those who do not want to eat fish as often should take omega-3 fatty acids as a dietary supplement.
3. Legumes, nuts and seeds
These foods are not only rich in unsaturated fatty acids, they also contain a good dose of magnesium. Magnesium relaxes the blood vessels and normalizes a high blood pressure. At the same time, magnesium lowers the LDL level -- the harmful form of cholesterol. In addition to the positive effect on blood lipids, magnesium also prevents the storage of calcium in the damaged arteries and thus the calcification of existing fat deposits.
4. Drink water!
Drinking enough water is the ultimate anti-aging drug. Aging is primarily a dehydration process. Bulging cells work much better than shriveled ones. Sufficient water in the body also keeps the blood more fluid and thus avoids blood clots, which in turn can clog the vessels.
As a rule of thumb for the quantity: 30 ml (1 oz) of water per kg (2.2 lb) of body weight.
So if you weigh 60 kg (132 lb), you should drink at least 1.8 liters (7.5 cups) of water; those who weigh 80 kg (176 lb) should drink 2.4 liters (10 cups) of water. And it should really be still water. That cola drinks are unhealthy is no surprise. But I also advise against apple juice, which some believe healthy. There are 500 calories in every liter (quart) of apple juice. Those who want to maintain or lose weight should save those calories. This is usually much easier than jogging for 45 minutes. That's how long you have to run until you've trampled off the 500 cal again.
Publiziert am von Dr. Barbara Hendel