4 Vegetables for Good Circulation and Heart Health

4 verduras recomendadas por la ciencia para una buena circulación y salud del corazón

Food is essential in a healthy cardiovascular system. Cruciferous vegetables are the best ally to protect the heart

Today we have at hand numerous alternatives to keep your heart healthy. While most are related to lifestyle adjustments: avoid smoking, excessive alcohol consumption, sedentary life, maintain a healthy weight, control blood pressure and cholesterol, and including controlling stress and mood. However eat a nutrient-rich diet, is probably the most important measure.

Fill our plate with quality food is associated with benefits for protecting and improve cardiovascular function. While nature is wise and puts a long list of good medicinal allies, there are some that are related to greater benefits.

Recently a study was released that talks about the vegetables that turn out especially important for heart health. This research work was published in the British Journal of Nutrition, in which the scientists found the relationship between high consumption of cruciferous vegetables is of great help in preventing cardiovascular diseases.

This is due to its benefits to avoid an accumulation of calcium in the blood vessels, which allows the heart to keep blood circulating throughout the body. At the same time, excess calcium is considered the main cause of heart attacks and strokes. In this study, it was found that those people who integrate as part of their diet increased consumption of cruciferous vegetables greatly reduce the risk of developing a clinical event of cardiovascular disease.

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What are the recommended vegetables?

Researchers recommend specific consumption of 4 variants of cruciferous vegetables. The great advantage is that they are a very present family in the supermarkets and local stalls, so getting them and integrating them into the diet will be quite simple.

  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Cabbage

A little about its benefits:

The cruciferous vegetables belong to the genus Brassica and include foods such as cauliflower, broccoli, Brussels sprouts, cabbage, turnips, radishes, kale, watercress, and other dark green leafy vegetables. They are characterized by being vegetables of a high nutritional potential, which gives them exceptional medicinal benefits. Within the more outstanding details on its composition are the following:

Carotenoids

Are the antioxidant substances responsible for giving fruits and vegetables their characteristic color, they stand out for their content inutein, zeaxanthin, and beta carotene. Which are related to qualities to protect the skin, visual health, are key against free radicals, and promote good health of the cardiovascular and bone system.

Vitamins C and E

Are considered micronutrients of great importance for health, are directly involved in the good functioning of the immune system, and are essential to combat the damage caused by cellular oxidation. For his part vitamin E, also known as tocopherol is essential in the formation of red blood cells and in the synthesis of vitamin K, Necessary for regulating blood clotting and for the maintenance of bones.

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Vitamin K

This is probably the characteristic that makes them so special to protect and benefit the cardiovascular system and blood circulation. Its benefits are due to the fact that it is directly involved in the inhibition of the calcification process that occurs in the blood vessels.

Folates

They belong to the vitamins of group B, are also known as vitamin B9 or folic acid. It is an essential nutrient for protecting cardiovascular health and it is key in the prevention of all kinds of heart diseases and conditions.

The recommendation is to integrate the consumption of a serving of cruciferous vegetables in any presentation. They are not only a great ally for improving heart function, take care of cardiovascular health and prevent diseases; are a nutritional treasure, which is also associated with great benefits for losing weight and improve digestion.

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