Heart plays a vital role in maintaining our overall health. It is a pump which beats 60 to 100 times every minute. The heat transports oxygen to all the parts of the body through blood. This is made possible by the circulatory system which is made of blood vessels viz arteries and veins. To understand how arteries and veins differ from each other, you can check out the Difference Between Arteries And Veins. Along with oxygen, these vessels carry hormones as well as nutrients. Therefore, for a healthy life, it is necessary to strengthen our circulatory system. Exercise and a well-balanced diet will improve your vascular health. Below tips on the intake of essential nutrients will help you achieve a good blood flow which is essential to keep you healthy.
Bioflavonoids
Make your plate colorful. Eating fruits and vegetables with high bioflavonoids are healthy. Therefore, consuming rutin rich food such as apple and other citrus fruits are a good choice. Also, green leafy vegetables such as spinach which is a good source of omega-3 fatty acids will form red blood cells and help in circulating oxygen. Some fruits and vegetables rich in bioflavonoids are strawberries, broccoli, red bell peppers, cherries, brussels sprouts, garlic, grapes, onions, tropical fruits such as papaya, mango, etc.
Fiber
High fiber diet is essential for normal digestive function and prevents the risk of high cholesterol. Per day the consumption of fiber-rich grain for men is about 30-38 gms whereas for women it is about 21-25 gms. Eat products made from whole wheat flour instead of white flour. Also, prefer veggies and fruits over junk food in snacks.
Spices
Turmeric is an excellent anti-inflammatory which will stop the arteries from hardening. Cayenne pepper will stimulate healthy circulation of the blood. Therefore, the intake of such spices is very important.
Salt and Water
The easiest way to keep your sodium intake in control is by cooking fresh, healthy food at home. Say no to processed or already packed food as they contain a high amount of sodium. Whenever you buy packed food check the sodium levels to maintain vein health and avoid the risk of heart attacks. Stay hydrated by consuming at least 8 glasses per day. Always have a water bottle handy and you can also add some flavors such as lime, orange, mint leaves to make it interesting.
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