Unlock the power of 5 artery-protecting foods that Keep Your Arteries Healthy & Young overview by Mekdar.com
استخدم قوة ٥ أطعمة تحافظ على صحة الشرايين و بقاء شبابها ... مع مقدار

Unlock the power of 5 artery-protecting foods that Keep Your Arteries Healthy & Young - استخدم قوة ٥ أطعمة تحافظ على صحة الشرايين و بقاء شبابها

Arteries are the blood vessels that carry oxygen-rich blood, which is distributed throughout the body, high up from the brain to the toes.


The presence of healthy arteries means reducing the possibility of heart attacks and strokes, especially the integrity of the brain arteries and the coronary arteries that feed the heart muscle.


Arteries Healthy Mekdar Waleed Foad Walaa Foula


According to the British Heart Foundation, there are those who have blocked arteries or atherosclerosis and are simply not aware of it.


They only realize this once symptoms such as angina pectoris or severe shortness of breath appear, with the inability to move.


Unfortunately, the first time someone realizes they have narrowed arteries is when they have experienced something like a stroke or heart attack.



Before you start freaking out, don't worry.


There are a few simple things you can do, and they largely have to do with your diet.



While you're here, don't forget to subscribe to our channel for more health tips like this video and turn on notifications so you don't miss out on new videos!


Now, here are some foods that can help you keep your arteries healthy and reduce the possibility of health problems in the future.


1 - Fish.

The first food you should start consuming more is fish.

Fish contains a lot of healthy omega-3 fatty acids.

These fatty acids are known to have positive effects on cholesterol and triglyceride levels in the blood, and thus have effects on arterial health.

The American Heart Association recommends eating two servings of fish per week, especially fatty fish.

Some fatty fish that you can trust are anchovies, mackerel, salmon, sardines, and tuna.



2- Citrus fruits and Pomegranate.

Fruits contain vitamins, such as vitamin C and folic acid, carotenoids, flavonoids, potassium, and fiber.

Reports have shown that these substances protect against high blood pressure and atherosclerosis by reducing low-density lipoprotein oxidation, and preventing increases in homocysteine and platelet aggregation.

In a study published in the Journal of Epidemiology, it was found that consuming citrus fruits frequently may reduce the incidence of cardiovascular disease, especially cerebral infarction, or brain stroke, in both men and women.

Therefore, we recommend eating citrus fruits at least once a day, and remember that an orange between meals is a light, delicious and healthy snack.


Pomegranate also, in addition to its pleasant taste, has some health benefits for the heart and arteries, as a study found that the substances derived from pomegranate positively affect the function of the cells lining the arteries, and contribute to regulating blood pressure.


3 - Flax seeds.

If you are not a fan of flaxseeds, you should start getting used to it.

Whether flaxseeds in their ground form or flaxseed oil, they have a lot of health benefits, one of which is helping with arterial health. That's because flaxseeds contain omega-3 fatty acids and alpha-linolenic acid.

A study published in the Canadian Journal of Cardiology concluded that flaxseeds can have powerful beneficial effects in the primary and secondary prevention of cardiovascular disease.

Another study indicated that dietary flaxseed showed strong protective effects even in those already suffering from symptoms of cardiovascular disease.



4 - Walnut.

Scientific evidence published since 2017 is consistent with previous research indicating that nut consumption improves blood lipid profiles and is associated with a reduced risk of cardiovascular disease.

So if you enjoy eating nuts, focus your attention on nuts. It has a lot of benefits!


5 -Turmeric.

Curcumin has a long history of use in ancient medicine, where it has been used in various medicinal treatments as well as food coloring as the "golden spice".

According to the results of hundreds of studies, curcumin is useful in the prevention and treatment of many diseases, including cardiovascular diseases, diabetes, obesity, allergies, asthma, inflammatory diseases, and neurodegenerative disorders.

So when it comes to arterial and heart health, turmeric should be your best friend.


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Yamada T, Hayasaka S, Shibata Y, et al. Frequency of citrus fruit intake is associated with the incidence of cardiovascular disease: the Jichi Medical School cohort study. J Epidemiol. 2011;21(3):169-175. doi:10.2188/jea.je20100084


Wang D, Özen C, Abu-Reidah IM, et al. Vasculoprotective Effects of Pomegranate (Punica granatum L.). Front Pharmacol. 2018;9:544. Published 2018 May 24. doi:10.3389/fphar.2018.00544


Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health. Nutrients. 2019;11(5):1171. Published 2019 May 25. doi:10.3390/nu11051171


Rodriguez-Leyva D, Dupasquier CM, McCullough R, Pierce GN. The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. Can J Cardiol. 2010;26(9):489-496. doi:10.1016/s0828-282x(10)70455-4


Lockyer S, de la Hunty AE, Steenson S, Spiro A, Stanner SA. Walnut consumption and health outcomes with public health relevance-a systematic review of cohort studies and randomized controlled trials published from 2017 to present. Nutr Rev. 2022;81(1):26-54. doi:10.1093/nutrit/nuac040


Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Fitó M, Gea A, Hernán MA, Martínez-González MA; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34. doi: 10.1056/NEJMoa1800389. Epub 2018 Jun 13. PMID: 29897866.


El-Saadony MT, Yang T, Korma SA, et al. Impacts of turmeric and its principal bioactive curcumin on human health: Pharmaceutical, medicinal, and food applications: A comprehensive review. Front Nutr. 2023;9:1040259. Published 2023 Jan 10. doi:10.3389/fnut.2022.1040259

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Waleed Foad

Dr. Waleed Foad

Physician Nutrition Consultant, For 15+ years

Master degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
12 Feb 2023
Walaa Foula

Dr. Walaa Foula

Physician Nutrition Consultant, For 17+ years

Doctorate degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
12 Feb 2023
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