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Foods that can help reduce your Vascular Age

Diet plays an important role in managing and maintaining Vascular Age. Below are several nutritional takeaways you can implement to improve Vascular Age.

1) Reduce salt intake

Flavoring foods with something other than salt can help your Vascular Age since excess sodium levels lead to high blood pressure which puts stress on arteries.

Alternatives to salt include the following: citrus juices, onions, vinegars, garlic, rosemary, sage, savory tarragon, basil, chilies, cumin, fennel, cloves, thyme, and more.

Also, avoid foods that have been heavily preserved with sodium.

2) Eat prebiotics

Certain plant fibers, also known as prebiotics, can help healthy bacteria in your lower gut grow. Evidence from animal testing has shown that these healthy bacteria can improve the endothelium, or the lining inside of blood and heart vessels, thereby creating stronger vascular structures.

Foods including Jerusalem artichokes, onions, dried beans, lentils, garlic, leeks, asparagus, and bananas are prebiotics that can help your gut bacteria, and consequently, your vascular health as well.

3) Embrace antioxidants

Oxygen combined with other molecules can produce free radicals, or unstable molecules that can cause arterial plaque rupture and blood clots. The solution then is to introduce antioxidants to slow the formation of these harmful molecules that otherwise damage vascular health.

But how do you identify antioxidants? Luckily, they’re often found in colorful vegetables and fruits, so they’re easy to spot.

Blueberries, strawberries, raspberries, kale, red cabbage, beans, beets, spinach, watermelon, cantaloupe, and more colorful vegetables and fruits have antioxidants.

4) Eat less meat and moderate amounts of fish

Excess red meat consumption (beef, pork, lamb) has been shown to be bad for your heart. Consider replacing several meals that include meat for more plant-based materials. In addition, eating fish twice a week can provide omega-3 fatty acids which also improve endothelial function, which concerns the thin lining inside of blood and heart vessels.

To enjoy the benefits of eating fish over meat, make sure not to deep fry it.


Sources:
https://www.health.harvard.edu/heart-health/use-food-to-hold-off-vascular-damage
https://karencollinsnutrition.com/foods-for-vascular-health
https://vascular.org/news-advocacy/why-mediterranean-diet-good-vascular-health
https://www.nih.gov/news-events/nih-research-matters/eating-red-meat-daily-triples-heart-disease-related-chemical

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