8 foods that help improve blood circulation

Cardiovascular diseases remain one of the leading causes of mortality in the modern world. The majority of these conditions are based on pathological changes in the walls of blood vessels associated with the formation of atherosclerotic plaques. These hardenings, composed of cholesterol and other lipid components, gradually narrow the vessel lumen, leading to impaired blood flow and can cause serious conditions such as myocardial infarction, stroke, angina, and acute heart failure.

The main source of cholesterol in the human body is animal-based food. In youth, the body actively manages excess cholesterol due to a high metabolic rate. However, over time, metabolic processes slow down, and the accumulation of "bad" cholesterol becomes more likely, especially under unfavorable factors such as unhealthy diet, chronic stress, smoking, and a sedentary lifestyle. As a result, the process of vessel sclerosis begins, which can lead to irreversible consequences.

Nevertheless, this process can be slowed down, and in the early stages, even reversed, through a well-chosen diet and lifestyle changes. Including certain foods in the diet that help reduce cholesterol levels and improve the rheological properties of blood plays a key role in preventing cardiovascular diseases.

 

1. Barley Groats

Barley groats contain a unique substance — beta-glucan, a polysaccharide that, in combination with B vitamins and carotenoids, actively lowers the level of "bad" cholesterol in the blood. Additionally, barley is rich in components that reduce blood clotting and prevent the formation of blood clots. Barley sprouts from whole unprocessed seeds are especially beneficial, as they retain the maximum amount of nutrients and actively support vascular health.

Barley groats can be not only an excellent side dish but also an ingredient in a variety of dishes, making it an affordable and healthy product for everyday diet.

 

2. Flaxseed

Flaxseeds are a treasure trove of nutrients, particularly fiber and omega-3 fatty acids. Regular consumption of flaxseed helps eliminate excess cholesterol from the body and reduces existing atherosclerotic plaques.

The most effective way to use flaxseeds is by preparing a water infusion, which ensures better absorption of beneficial substances. Flaxseed oil, especially cold-pressed, also retains its beneficial properties and can be used as a salad dressing or in other dishes.

 

3. Olive Oil

The Mediterranean diet, rich in olive oil, has long been recognized as one of the most beneficial for cardiovascular health. Cold-pressed olive oil contains a high concentration of omega-9 fatty acids, which effectively lower cholesterol levels, normalize metabolism, and increase vascular elasticity.

Regular inclusion of olive oil in the diet can significantly reduce the risk of developing atherosclerosis and related complications.

Articles on this topic:

5 reasons to include olive oil in your diet

Mediterranean diet — a model of healthy eating

 

4. Nuts

Nuts such as walnuts, cashews, and almonds are rich in bioactive substances that help strengthen the cardiovascular system and slow down the aging process. Walnuts and cashews help improve vascular elasticity and reduce cholesterol levels, while almonds activate the process of hematopoiesis.

However, it is important to remember that nuts can cause allergic reactions, so their consumption should be cautious, especially for people prone to allergies.

Articles on this topic:

Nuts — natural vitamin-mineral complexes

Interesting facts about walnuts

Interesting facts about cashews

Types of almonds and their uses

 

5. Fatty Fish

Marine fatty fish such as herring, mackerel, and halibut are rich sources of polyunsaturated omega-3 fatty acids. These acids play an important role in reducing cholesterol levels and preventing atherosclerosis. Fatty fish is not only easily digestible but also contains essential vitamins and minerals, such as iodine and phosphorus, necessary for maintaining vascular health.

Regular consumption of marine fish can significantly reduce the risk of cardiovascular diseases, especially in old age.

 

6. Legumes

Leguminous crops such as beans, peas, soybeans, and lentils have a pronounced choleretic effect and help remove excess cholesterol from the body. They are rich in proteins that are similar in composition to animal proteins but are absorbed somewhat more slowly.

For those who do not tolerate mature beans, green bean pods can be an excellent alternative, which can easily be grown even on a balcony. These products not only have beneficial properties but also add variety to the diet.

 

7. Avocado

Avocado is one of the best sources of unsaturated fats, which are easily absorbed and help lower blood cholesterol levels. This exotic fruit is also rich in B vitamins, folic acid, and copper, making it an indispensable product for maintaining heart and vascular health.

Eating just one avocado a week can significantly improve the state of the cardiovascular system.

Read more interesting facts about the benefits of avocado in our article “The benefits of avocado for health and longevity.”

 

8. Dark Chocolate

Dark chocolate, especially varieties with a high cocoa content, contains essential oils that positively affect the blood composition and help lower cholesterol levels.

A few pieces of dark chocolate can not only delight those with a sweet tooth but also benefit the body by improving cardiovascular function, normalizing immunity, and enhancing memory. However, it's important to remember that dark chocolate also contains calories, so its consumption should be moderate.

Articles on this topic:

7 health benefits of dark chocolate

Interesting facts about chocolate: production and types

How the chocolate tree is grown and cocoa is made

 

Vascular sclerosis is a slow process and often goes unnoticed in the early stages. Cholesterol plaques form gradually, and the disease may not manifest for a long time. Therefore, it is important to regularly check cholesterol levels, especially for men over 30 and women over 40, to start prevention in time. People at risk should be particularly attentive to their health and follow dietary and lifestyle recommendations.

The main risk factors include:

• genetic predisposition;
• smoking;
• poor diet;
• chronic diseases such as hypertension and diabetes;
• obesity;
• stress;
• sedentary lifestyle.

An important preventive measure is regular check-ups with a doctor, especially in the presence of symptoms such as headaches, dizziness, fatigue, memory impairments, and decreased vision and hearing. Timely intervention can help avoid serious consequences and maintain health for many years.

 

13 Best Foods to Boost Blood Flow

 

14 Foods That Improve Blood Circulation Dramatically