10 Types of Food Recommended by Nutritionist for Clearing Blood Vessels and Heart Protection

Cardiovascular disease is the leading cause of death worldwide, the WHO estimates about 17.9 million people die from it each year. However, it is found that eating the right foods within the daily diet can help reduce the risk of cardiovascular disease. We consolidate here the 10 types of food that are recommended by nutritionists to help protect cardiovascular health. Hsu, Ching-yi, a nutritionist from Lianan Clinic, part of the Lianan Wellness Center in Taipei, recommends 10 types of food that contain soluble fibre, allicin, plant sterols, and other nutrients that are beneficial to the cardiovascular system. Frequent intake of them is found to help prevent cardiovascular diseases such as vascular embolism and arteriosclerosis. 1. Five-colour vegetables Vegetables of assorted colours, such as red, yellow, green, purple, and white, contain different nutrients. Carotenoids, folic acid, phytochemicals, and plant sterols in vegetables are all primary constituents as protective agents against heart disease. Their presence is useful in lowering blood cholesterol and reducing the risk of cardiovascular disease. 2. Whole grains Unrefined whole grains are rich in dietary fibre, vitamin B complex, minerals, and other nutrients, which can reduce the risk of cardiovascular disease and improve the body’s immunity. 3. Soy products Soybeans are rich in dietary fibre, lecithin, soy isoflavones, plant sterols, and the like, which can help lower cholesterol, as well as inhibit its formation at the onset, and thus prevent arteriosclerosis as a result. 4. Onion Onion contains allicin, prostaglandin A, and sulphides, all are effective components in anti-oxidation. As such, onion can protect the cardiovascular system, reduce blood lipids, prevent vascular embolism, and prevent arteriosclerosis. 5. Deep-sea fish and nuts Deep-sea fish, flax seeds, walnuts, and other nuts are rich in polyunsaturated fatty acids Omega-3, EPA, and DHA. Intake of unsaturated fatty acids can reduce triglycerides, avoid fat accumulation, and reduce the risk of myocardial infarction. 6. Black fungus Black fungus is rich in soluble fibre, polysaccharides, vitamin B2, iron, calcium, and other minerals. In particular, water-soluble fibre and polysaccharides can stimulate intestinal peristalsis, help defecation, and lower cholesterol. 7. Fresh fruits Fruits such as apples, guava, grapes, and bananas and the like contain dietary fibre, vitamins, and minerals, which can prevent cholesterol from accumulating in blood vessels and help the body resist oxidation and inflammation. 8. Green tea Green tea contains catechin polyphenols and green tea elements, which have strong antioxidation capability. Optimal consumption of it can help slow down the rise of blood sugar, lower blood lipids and cholesterol, and inhibit the formation of blood clots to protect cardiovascular health. 9. Olive oil Olive oil is rich in healthy monounsaturated fatty acids and olive polyphenols, which can inhibit inflammation in the body, prevent vascular calcification and cholesterol accumulation, and reduce the risk of vascular embolism. 10. Oatmeal Oatmeal is rich in vitamin B complex and various minerals. It also contains beta-polydextrose, which can help regulate blood sugar, blood lipids, help gastrointestinal motility, and maintain cardiovascular health. Close Relationship Between Cardiovascular Disease and Diet Scientific research over the years has confirmed that the risk of cardiovascular disease is strongly related to a daily diet. A study published in the “Cardiology” in 2019 by Shiga University in Japan found that the lower the intake of vegetables, fruits, and fish, and the higher the salt intake, the higher the risk of dying from cardiovascular disease. When the daily intake of vegetables, fruits, and fish was less than 175 grams (0.39 ounces), 100 grams (0.22 ounces), and 40 grams (0.9 ounces), respectively, and when the salt intake was higher than 8 grams (0.02ounce) for men and 7 grams (0.015 ounces) for women, the mortality rate of cardiovascular disease increased by 2.87 times. According to a study published in the Canadian Journal of Physiology and Pharmacology in 2018 by a research team from the University of Montreal, Canada, eating a diet high in Omega-3 rapidly changes the fat composition of heart tissues, thereby playing a vital role in protecting the heart. Follow