Here are Some of the Most Powerful Foods that Support Blood Vessel Health and Help Guard Against Hemorrhoids, Easy Bruising, Varicose Veins, Bleeding Gums and More.
This is part 3 of the 3 part series on strengthening your blood vessels. Part 1 talked about the functions of blood vessels and the benefits of having healthy strong blood vessels. Part 2 gave you 3 super tips to help maintain overall blood vessel health and in this post I am going to share some of the powerful foods that can help maintain overall blood vessel health and a few other great tips too.
Asparagus is one of the best foods to help keep your blood vessels clean. Full of fiber and minerals and high in our friend Rutin, it is also reported to help lower blood pressure. It works within the veins and arteries to help alleviate inflammation. It does this by boosting the body’s production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation to the vessel walls—the type of damage that can cause clogged or blocked arteries. It also contains alpha-linoleic acid and folic acid, which help prevent hardening of the arteries.
Avocado helps reduce the bad cholesterol and increase the good cholesterol that helps keep arteries clear. They are a great source of vitamin C, fiber and also carotenoids which have been associated with a decreased risk of death from cardiovascular disease. They also contains vitamin E, which prevents cholesterol buildup, as well as potassium, which is known to help lower blood pressure. Avocados are truly a super “fruit” food and should be eaten often.
Broccoli and Brussel Sprouts
Broccoli and brussel sprouts can both help prevent clogging of the arteries because they are loaded with vitamin K, which prevents calcium from damaging the arteries. They also help prevent cholesterol oxidation and are full of fiber, which helps lower blood pressure and reduce stress which can lead to plaque build-up on the arterial walls. They also contain sulforaphane, which is known to help the body use protein to prevent plaque build-up in the arteries.
Omega Rich Fatty Fish
Fatty fish like mackerel, salmon, sardines, herring and tuna are rich in healthy fats, which can help to clear the arteries. Omega-3 fatty acids help to increase the “good” cholesterol while reducing triglyceride levels and decreasing blood vessel inflammation. They also help decrease the potential for blood clots in the arteries, and can even help lower blood pressure.
The American Heart Association (AHA) recommends people eat fish at least twice per week to help reduce plaque build-up. Fatty fish is optimal for heart health. Make sure it’s from very cold, clean waters and not from polluted waters.
Powerhouse Nuts and Seeds
Instead of reaching for a sugar snack, try a healthier alternative—my favorite things to eat—nuts and seeds. Almonds are my number one choice because they are high in monounsaturated fats, vitamin E, fiber, magnesium and protein. The magnesium in almonds also helps prevent plaque formation, is good for the heart muscle and helps lowers blood pressure by keeping the blood vessels in a relaxed state.
Just a handful of almonds a day have been shown to lower LDL cholesterol. Almonds are also loaded with vitamin E, fiber and protein—all necessary nutrients to keep your heart in top shape. Make sure they are raw!
Walnuts are another good source of omega-3 fatty acids, which reduce “bad” cholesterol and raise “good” cholesterol levels, which in turn lowers the risk of plaque build-up in the arteries. And I can’t say enough about raw sunflower seeds which are a super food. Packed with sunshine nourishment, sunflower seeds provide everything the body needs from proteins to vitamins to minerals, fats and all kinds of good stuff—so eat them often.
Unhulled sesame, chia, hemp hearts, pumpkin, cashew—just about all nuts and seeds are awesome to eat because they contain high mineral and nutrient content. Raw nuts and seeds are always best instead of nuts or seeds that are fried in oil.
You can also soak seeds overnight which will make them start sprouting (you may see a little white sprout popping out) which activates the enzyme activity, making them even more nutritious as a “live” food.
SEED TIP: Because I always eat seeds raw, I like to hedge against any micro critters that might be hanging out on the seeds by putting them in the freezer overnight. That won’t hurt the seeds at all but it will make sure anything that may have been riding on the seeds goes bye-bye by freezing.
Also, if you buy a lot of seeds at once, keeping the excess in the fridge or freezer is a great way to offset spoilage or rancidity. Make sure they are air-tight in a good zip lock type bag. I think the heavy duty ones are best because they can protect the contents better.
Organic Olive and Avocado Oil
Olive oil and avocado oil are rich in monounsaturated oleic acids, essential fatty acids that lower “bad” cholesterol and raise “good” cholesterol. Rich in antioxidants, they both are among the healthiest oils to use in cooking or for dressings. It is recommended to choose 100 percent organic virgin olive oil for maximum health benefits. Sunflower and sesame oils are great too—just make sure they are organic.
This summertime favorite is a great natural source of the amino acid L-citrulline, which boosts nitric oxide production in the body. Nitric oxide causes the arteries to relax, decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of heart disease so this makes for a great addition to your diet when in season. You can also get watermelon juice in major stores now.
Spinach and Dark Greens
Dark, leafy greens are filled with potassium, folate, and lots of minerals and fiber, which helps lower blood pressure and prevents artery blockage. One serving per day of dark greens helps lower homocysteine levels also, a risk factor for heart diseases such as atherosclerosis. I like to make big green salads everyday to ensure that my body has tons of greens flooding through it.
The greens also set up the perfect environment for your gut microbiome, helping establish a great friendly bacterial home for them to thrive in. And the happier your friendly bacteria are the healthier you are. It doesn’t matter if you eat your greens raw or cooked or use green powders that are now so popular— the benefits are the same. Personally I prefer big salads with lots of greens and some awesome super green powder every day.
Whole Grains (non-GMO)
Whole grains contain soluble fiber, which binds to the excess LDL cholesterol in your digestive tract and removes it from your body. They are also packed with insoluble fiber (fiber that doesn’t digest) which helps create more friendly bacteria and prevent constipation. Whole grains also contain magnesium, which helps dilate blood vessels and keeps your blood pressure at regular levels.
The American Heart Association recommends at least six daily servings of whole grains, so trade your carbs for whole-grain alternatives like whole-grain breads, (not fond of the yeast in raised breads though—you can try unleavened bread without yeast) whole wheat pastas, brown rice, quinoa, barley and oatmeal or oat bran to improve cholesterol levels and keep your arteries clear and your blood vessels strong.
As far as grains go…I love Quinoa! It contains almost twice the amount of fiber as other grains and is full of antioxidants and a good source of heart-healthy monounsaturated fat—the same type of fat found in olive oil and avocados. Quinoa is a great source of fiber and is gluten-free.
I know Keto diets that are popular today say no grains, but I don’t think that is the healthiest way to go. Whole grains (non-gmo) are great and should be eaten often unless you have an issue with gluten that is.
Organic Grass-Fed Cows Butter
You might think I’m crazy, but I’m a huge proponent of eating butter and I eat it every day! Eating grass-fed butter has recently become acknowledged as one of the best ways to keep your heart healthy and strong. And in my opinion, what’s good for the heart must be good for the blood vessels, too. It wasn’t long ago that butter was a huge “no-no” and we were told that eating butter would cause heart issues. Probably the same people that said that eggs are bad for you were behind this. But guess what? Grass-fed butter is super good for you—so enjoy it!
The nutrition properties of butter improve with how much grass is in a cow’s diet, according to materials from the Journal of Dairy Science. Grass-fed butter has more healthy fatty acids, which can be stored within your muscle cells as intramuscular triglycerides and can act as a fuel source during exercise.
And Here Are Some More Powerful Tips that Support Blood Vessel Health and Strength.
Foods That Increase Nitric Oxide
Nitric oxide relaxes muscles in blood vessel walls, which makes it easier for blood to flow and lowers blood pressure. It also stops blood cells from sticking together. As a result, nitric oxide helps prevent blood clots and protects blood vessel walls by keeping them strong and flexible.
You’ll increase the amount of nitric oxide in your system by eating foods that contain nitrate and the amino acids arginine and citrulline because your body uses them to make nitric oxide. You’ll get nitrates from beets and green leafy vegetables, while watermelon is the best choice for citrulline. Fish, lean meat, fresh vegetables, garlic and whole grains provide arginine. You can also take these amino acids in supplement form.
Foods High in Antioxidants
Antioxidant flavonoids in blueberries and other dark berries improve blood vessel functioning. Flavonoids in dark chocolate also promote endothelial health and reduce vessel stiffness. You’ll get similar flavonoids from grapes, apples and other berries, too.
Vitamin E is another antioxidant to include in your diet. It protects lipoproteins from damage by molecules called free radicals. Lipoproteins carry cholesterol through your blood and release the cholesterol when they’re damaged, which harms the blood vessel. The best sources of vitamin E include almonds, peanuts, hazelnuts, avocado, sunflower oil and safflower oil. You can also take the supplement. Just make sure it’s Natural E and not synthetic. Usually 400 I.U. per day is sufficient for most people.
Eat Red and Blue Berries Galore
Packed full of antioxidants, red and blue berries are a great snack choice to keep your heart healthy. Berries increase good cholesterol (HDL) and lower bad cholesterol while lowering your blood pressure. In addition, these low-calorie, fat-free fruits (in any form: fresh, frozen, dried or cooked) contain nutrients that promote bone growth and the conversion of fat to energy.
These little cancer fighters combat oxidation and inflammation and should be eaten daily. As if that’s not enough, the hardworking fruits possess polyphenols, which have been shown to increase levels of nitric oxide, which in turn helps promote better blood flow while at the same time helping blood vessels to relax.
Foods to Decrease Homocysteine
Folate, vitamin B-6 and vitamin B-12 have one job in common: they help reduce the amount of homocysteine in your blood. Homocysteine is an amino acid your body converts into other beneficial substances, but this only happens when these B vitamins are available.
Without folate, vitamin B-6 and vitamin B-12, levels of homocysteine increase, which causes problems for your blood vessels. Homocysteine can damage the endothelium and increase the risk of blood clots.
You can get all 3 of these from fortified cereals and organic grains. Otherwise, leafy greens and vegetables, bananas, potatoes and chicken are packed with folate and vitamin B-6 while vitamin B-12 comes mainly from animal products.
The Raw Organic Food Diet
You really can’t go wrong if you eat a mainly raw food diet. The body loves it and can most always digest raw foods more easily and completely than cooked foods. A raw food diet involves eating primarily unprocessed foods, uncooked fruits and vegetables (or lightly steamed veggies), raw seeds and nuts, non-GMO grains (mostly sprouted) and cooked beans. A food is considered raw if it is uncooked or “prepared” below 116°F, as above this temperature range, food begins to lose its essential nutrients and LIVE enzymes, or what’s commonly called “the vital life force.” Cooked food is really dead food.
The more we consume foods that maintain the alive state (raw), the more “vital life force” will be released into all the cells of our body. Remember, life begets life and death begets death. By eating live foods you create a live body. Live foods contain essential nutrients the body needs to create and maintain energy.
Dead foods speed aging, decrease ability, and decrease energy. The best way to change over to a more raw diet is to gradually increase raw foods, mainly fruits and vegetables, into your diet.
Big salads and nutrient-rich protein drinks are a great way to go, too! They are my favorites because they are easy to digest, they fulfill my body’s needs and they satisfy me. I believe your body would love and appreciate them, too.
Again, Here’s the Most Important Take-Away.
If you have any of the symptoms mentioned in this Blood Vessel Strengthening series it’s time to start doing the things that can help strengthen and restore elasticity to your blood vessels and blood vessel walls. When provided the right nutrients and conditions, blood vessels can most always return to their healthy, elastic state, which may diminish the potential for hemorrhoids, varicose veins, easy bruising, aneurysms, blood vessel ruptures and dissections and even hemorrhagic strokes and heart attacks.
I believe everyone could benefit from what I call a “Blood Vessel Tune-Up” because we live in a world that stresses the body on so many levels and taxes our vascular systems to the limit. That’s why there are so many blood vessel related health conditions today. But you don’t have to be a victim-you can choose to do something about it.
Check out the next post in this series here. It gives you some Super Health Tips aimed at helping you strengthen your blood vessels
Or if You Prefer, Start on The 7-Week Blood Vessel Strengthening Program Today to:
This May Be the Best Thing You’ll Ever Do for Your Body, Health and Peace of Mind.
The human body is a massive network of blood vessels – from large, hose-like arteries down to the tiniest micro vessels no bigger than the width of a blood cell. The condition, health and strength of our blood vessels is critical to our overall health. So, why not give your vascular system a much needed “tune-up” today. It can only make your life better.
If You Would Like to Learn More About Blood Vessel Weakness and Get On the Program I Designed to Promote Healthy Blood Vessels, You Find Out More About the Program at: www.healthybloodvessels.com or Just Click On the Yellow Button Below.