Maintaining your vascular health is like taking care of your heart. And when you are taking care of your heart, it is important to make sure that your veins are perfectly healthy. This way, your bodily functions would continue as normal and you would not experience any health complications.
In order to do so, one of the best places to start your vascular health journey is through a proper diet and good foods.
Over the years, it is widely accepted that fat-free and low-cholesterol food is the best way to avoid vascular disease. Though this common knowledge is still correct to this day, there have been studies that show that apart from fat and cholesterol, other macronutrients such as proteins and carbohydrates can also affect your vascular health.
So rather than go on a more specific diet like a low-cholesterol diet, we chose a more moderate and balanced diet. This way, when you decide to see your doctor or visit a vein clinic, you can be more flexible and you can easily ease into other types of diet should they advise you with a more specific one.
But in any case, here is a list of foods that are good for your vascular health.
Coffee
There have been many studies about coffee consumption and cardiovascular disease. But in this particular study done in 2011, they specifically look at adults’ coffee intake and their risk of venous thromboembolism (VTE).
VTE is when blood clots start to develop in your veins. The Center for Disease Control and Prevention (CDC) considers them a serious condition though they are preventable.
Researchers suggest that moderate coffee consumption may reduce the risk of VTE. Though many studies are still needed to prove this, it was found that those who consume three to five cups of coffee are less prone to VTE than coffee abstainers. Here are 4 Delicious Coffee Drinks You Can Make at Home
Fish or Fish Oil
Omega-3 rich food like fish has long been known as a great fatty acid for our vascular health. There is even a summit in the Asia-Pacific wherein industries gather to discuss consumer awareness about this fatty acid’s health benefits.
This, however, does not mean that you should go all out on fish and start using fish oil for all your recipes. The ultimate key to maintaining your vascular health is moderation. You can simply incorporate fish or fish oil in your daily meals every now and then.
For instance, you can add a small to medium bottle of fish oil to your cooking oil selection. You can add this as an option along with your canola, rapeseed, sunflower, olive oil, and others.
As for fish, remember that there are different types of fish, some are low and some are high in omega 3. For example, mackerel have twice as much omega 3 than red snappers.
So be sure to always do a quick research beforehand. This way, you can get the most of what you pay for.
Beetroot Juice
A study found that nitrate-rich vegetables beetroot juice, rocket salad beverage, and spinach beverage lower blood pressure to a greater extent than sodium nitrate.
That said, you can easily incorporate these juices into your everyday breakfast. However, it bears repeating that while these are found to be great for your body, you should still drink these nitrate-rich beverages in moderation and mix it up with your other nutrients, fiber, carbohydrates, and so on.
Always keep in mind that too much of a good thing can still be harmful to some extent.
Spinach
Another food that you can incorporate into your everyday meals is spinach. Like beetroot, spinach is a leafy green vegetable that is rich in dietary nitrate content as well. There are studies that show vegetarians eating these leafy greens have lower blood pressure.
Thankfully, you do not have to make spinach juice every time you want to include this vegetable in your diet. There are tons of recipes online containing spinach such as these cheesy spinach crescents and spinach and feta galettes. You can even substitute this for other leafy green vegetables like green lettuce, swiss chard, kale, sorrel, and many more.
Horse chestnut Seed Extract
To make this list even better, you can add a dietary supplement in between your delicious meals. Horse chestnut seed extract (HCSE) is a popular and safe short treatment for chronic venous insufficiency (CVI).
Keep in mind that horse chestnuts are different from sweet chestnuts or castañas that you can easily buy. Unlike castañas, you cannot eat horse chestnut because it is inedible and can be toxic. It is, however, much more beneficial when consumed as a dietary supplement. HCSE contains flavonoids which are not only great for CVI but are also an essential nutrient behind the science of detoxification. That said, you get the best of both worlds if you include this supplement in your everyday meals.
All in all, every food/supplement that we mentioned above can be easily incorporated into your normal everyday diet. You can easily switch some of your current ingredients for these foods above. Just always remember to maintain a well-balanced diet along with your nutrients, proteins, fiber, carbohydrates, and so on.
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