In a conversation with the RuNews24.ru news agency, nutritionist Alena Kapustina told which products should be included in the diet of pensioners to strengthen blood vessels, improve blood circulation and maintain heart health. The expert claims that blood vessels are an important component of a healthy lifestyle in old age.
“With age, the walls of blood vessels become more fragile and less elastic, which can lead to various diseases,” comments the interlocutor of the publication.
At the same time, strengthening blood vessels reduces the risk of cholesterol plaques that narrow the lumen of blood vessels and disrupt blood circulation, and improves blood supply to organs and tissues, ensuring the normal functioning of the brain, heart, kidneys and other vital organs.
Caring for blood vessels helps reduce the risk of strokes and heart attacks normalizes blood pressure, and in general - good blood circulation provides a burst of energy, improves mood and increases physical activity.
For vascular health Kapustina recommends including in the daily diet of fatty fish - salmon, mackerel sardines, tuna.
“Fish is rich in omega-3 fatty acids, which reduce the level of “bad” cholesterol, reduce the reserve in the blood vessels and lead to the formation of blood clots. Also, do not ignore vegetables and fruits of bright colors - these are beets, carrots, bell peppers, tomatoes, blueberries, cranberries. They contain antioxidants (vitamins C, E, carotenoids, anthocyanins), which protect blood vessels from damage by free radicals. Preference should be given to seasonal fruits and vegetables,” explains the expert.
But nuts - walnuts, almonds, hazelnuts - contain polyunsaturated fatty acids, vitamin E, magnesium and potassium, which reduce cholesterol, improve blood vessels and normalize blood pressure. However, you should consume a handful of no more than 30 grams per day.
Whole-grain products are rich in fiber, which also reduces cholesterol and normalizes blood sugar levels, which is important for the prevention of vascular diseases.
“Legumes contain soluble fiber, which reduces cholesterol, as well as potassium and magnesium, which are essential for normal heart and vascular function, while garlic contains allicin, which also reduces cholesterol, increases circulation and thinning blood,” explains the expert.
According to the expert, before making any changes to your diet, you should definitely consult with your doctor or nutritionist to make sure that these changes are beneficial and will not harm your health.
“Vascular health is the key to a long and active life. Rich functional nutrition and restriction of harmful products, regular physical exercise, avoidance of bad habits help pensioners to strengthen their blood vessels, improve blood circulation and keep healthy for many years”, - summarized nutritionist Alena Kapustina.