Foods for cardiovascular health
Part of healthy ageing is to look after your cardiovascular health. One way we can improve this is to eat more plant-based foods. Fresh vegetables and fruit are full of fibre and they contain compounds that help us to prevent cardiovascular disease.
Increasing our intake of frui and vegetables and different types of beans and lentils, will in turn increase fibre in our diet. This will lead to lowering cholesterol levels. Ground flaxseeds can be added to porridge/overnight oats or smoothies in the mornings. Doing so will help to keep blood pressure within normal ranges. Adding flaxseeds to stews and soups too. It’s recommended that you ground the flaxseeds first because the ground form is easier to digest and freshly ground is better.
Adding herbs and spices to food can help to lower blood pressure.
These include: Garlic, Cardamom, Cinnamon, Curcumin, Ginger, and Cayenne Pepper. They have compounds that have a positive effect on LDL levels and blood pressure.
Avoiding processed foods and table salt is a good idea as high levels of salt used in processed food can contribute to high blood pressure. Increasing foods that contain sulfur such as onions, broccoli, cabbage and Brussels sprouts. It can help to relax the blood vessel walls and also help to lower blood pressure.
Celery is high in potassium, which not only helps to lower blood pressure it also contains compounds that help to dilate the blood vessels and thin the blood.
Avoiding red meat, dairy, processed foods (vegan or non) and fried foods and this will minimise your intake of harmful saturated fats.
An important antioxidant for cardiovascular protection is vitamin C, so fill up on berries and peppers.
Of course the wonderful green leafy vegetables have an excellent beneficial effect on cholesterol levels, as they do on general overall health. You could also try swapping coffee for green tea as green tea is lower in caffeine. Caffeine can raise blood pressure.
Ideally (touchy subject) limit alcohol to the occasional glass of good quality organic red wine, avoid supermarket wines and pay a little more for a natural one to avoid over burdening your liver with chemicals.
Last on the list but high up there is smoking, this is an absolute no no sorry.
Don’t forget to exercise
Exercising is important for everyone, but even more so for those with cardiovascular disease.
There is evidence that exercise improves the capacity of the blood vessels. Even walking every day can have a positive impact. Talking of which, do you have my free mini eBook on exercise yet? You can download it here
Need more help? Contact me.
Jo x
