The most important muscle in the human body is the heart muscle. It opens and closes every second, and works continuously throughout our entire life. Health and recovery of the heart and heart muscle is of priceless importance to the good condition of our bones and muscles, as well as the whole body, and the success in the sport. The heart rests for a tenth of a second between the beats. In order for the heart to function successfully, it takes enough oxygen and nutrients, especially fatty acids, glucose and vitamin B1, which should be delivered to the heart through the arteries. Avoiding foods rich in saturated fats and cholesterol, such as meat, eggs, butter, cheese and milk, and narcotics, such as tobacco and coffee, is very important for heart health. In order to have healthy and powerful muscles, oxygen and nutritive ingredients that are sent from the heart need to be reached. Arteries serve for this purpose. Without healthy and strong arteries, there are no healthy and strong muscles. Through the arteries, other organs are supplied with oxygen and nutrients, and they all play a very important role in strengthening our muscles and bones, and the top results in sports. Substances harmful to the arteries are sodium in large quantities (primarily kitchen salt), saturated fat and cholesterol found in foods of animal origin. Useful agents for arteries are: antioxidants (found primarily in fruits and vegetables), unsaturated fatty acids (mostly in walnuts and seeds) and soluble fibers (mostly in fruits, vegetables and legumes). Below we will analyze some of the best food sources for arteries and heart.

Walnut: gives the energy to the heart

Walnut is one of the most concentrated sources of nutrients in nature and is especially recommended for people who are exposed to great efforts, such as athletes. It contains large amounts of essential linoleic fatty acid without which our body can not function. It reduces cholesterol levels and it is very important as a material for the nervous tissue and in the production of antibodies. Also, the walnut contains large amounts of high-quality proteins and is an excellent source of Vitamin B complex, especially vitamin B1, which is essential for the good functioning of the heart and stability of the nervous system, as well as vitamin B6, which is responsible for the good functioning of the brain and the production of red blood cells. Walnut contains a significant amount of iron, magnesium and calcium, as well as microelements such as zinc (important for healing wounds and a strong immune system), copper (prevents anemia) and manganese (necessary for reproduction).

Banana: potassium wealth

One of the best sources of potassium in nature is banana, and at the same time there is very little sodium, which is an ideal ratio to prevent high blood pressure, arrhythmia and heart attack. It contains significant amounts of vitamins B1, B2 and B9 that are needed to produce energy within the heart muscle, as well as magnesium that prevents the arteriosclerosis process and prevents heart attack. Banana is rich in soluble and insoluble fibers, which contributes to lowering fat and cholesterol, and it promotes calmer state to bowels. Serotonin from the banana is good and act beneficialy by calming the nerves and preventing pain in the spinal cord. Banana makes blood alkalized and helps to neutralize and eliminate excessive uric acid that creates arthritis and gout. Potassium in particular protects the gastric mucosa (mucous membrane of the stomach) and is very useful for all types of digestive disorders.

Broccoli: heart regenerator

This plant is distinguished by the richness of proteins, calcium and vitamin C. Due to the abundance of potassium, and small amounts of sodium, it is an outstanding food for regenerating the heart. It has the ability to help with heart and blood vessel congestion. Broccoli has little calories and fats, and gives a sense of satiety, which is why it is especially recommended for people who have excess pounds and elevated blood sugar levels. Because of the large amount of provitamin A (beta-carotene) and phytochemicals, broccoli represent a powerfull anti-cancer agent and prevents tumor development. Also, the chemical composition of broccoli produces the ability to extract excess fluid retained in the tissue, as in the case of sports injuries. In recent years, broccoli has become one of the most popular plants in the cabbage family, among other things, because it does not create flatulence and is has a very pleasant taste.

Grapes: strengthens heart

Grapes are one of the richest natural plants in the vitamin B complex, responsible for, among other things, sugar metabolism, which improves chemical combustion in cells to produce energy. Grapes give energy in the form of free sugars – glucose and fructose, which the cardiac muscle uses for contractions. It is rich in potassium, and it also contains calcium and magnesium, which are also important for correct cardiac contractions. In addition, the grapes almost do not contain sodium and saturated fats that represent the main enemies of the cardiovascular system. Grape juice and fresh grapes have the ability to spread the arteries and improve the flow of blood. Grapes are rich in flavonoids (vitamin P) that act as powerful antioxidants and prevent the oxidation of cholesterol that causes arteriosclerosis, and also prevent the formation of blood clots in the arteries.

Peach: everything for heart in one place

Arteries that suffer most from decay are the ones that feed the heart. But the chemical composition of the peach are made for the health of the heart. Since it represents a plant that has the ideal balance of vitamins A, C and E, which are the best natural antioxidants, these vitamins maintain the health of all arteries and improve the flow of blood to tissues and organs. Peach is also rich in vitamin B groups that are essential for contractions of the heart muscle. Potassium is very present in peaches, and there is also magnesium – minerals that are necessary to maintain the normal rhythm of heartbeat. This plant is known for its very low fat and sodium content, which is very beneficial in avoiding high blood pressure, and helps in cardiac activities. Peach is a fruit that gives the heart energy and improves the removal of waste material from the blood.

Pea: friend of the heart

Pea is a good source of protein, especially if it is combined with corn, because this combination gives the body all the necessary amino acids. It represents a good source of B complex minerals that are essential for the proper functioning of the heart and nervous system, especially with insomnia, depression and irritation. It is very rich in vitamin C, almost like lemon, so this powerful antioxidant helps with the health of the arteries that feed the heart and keeps them from cholesterol. It is also rich in potassium – a mineral that is very important for the health of the heart. Also, pea is a good source of iron, zinc and fiber, and it also provides significant amounts of provitamin A (beta-carotene), vitamin E and magnesium, making it an excellent combination of the necessary components for heart health. Pea starch is slowly turning into free sugar (glucose) during digestion, which is very efficient for good regulation of blood sugar.

Grapefruit: cleaner of arteries

Due to its richness with pectins (soluble plant fibers), grapefruit is known for having the ability to protect the arteries and act against cholesterol. Also, flavonoids (phytochemicals) from grapefruit improve the flow of blood and have antioxidant and anticancer effects. Hematocrit is a measure of blood concentration in cells. Grapefruit seems to reduce the hematocrit to normal levels, thereby reducing the risk of blood clots that are the most severe complication of arteriosclerosis. When hematocrit is low due to anemia, the grapefruit does not stops to lower it, but it greatly increases it to the normal level. Similarly, vitamin C, which has large amounts in this fruit, protects the arteries. A glass of grapefruit juice in the morning on an empty stomach is one of the best and easiest forms of cleansing the body and helps to eliminate excess pounds.

Strawberry: the most powerful antioxidant

The harmful effects of free radicals manifest in their process of oxidation of lipoproteins (which allow the transmission of fat by the blood system). If the oxidation process is not prevented, cholesterol deposits will build on the walls of the arteries and arteriosclerosis. Strawberry, as the strongest antioxidant among fruits, neutralizes the action of free radicals and thus protects the arteries. This effect of strawberry is due to its high content of vitamin C, bioflavonoids (vitamin P) and other phytochemicals. Strawberries increase the production of urine and facilitate the elimination of uric acid due to its alkalizing properties. The richness of fibers of strawberries makes it an excellent mean to improve the operation of the bowel and prevent the appearance of a obstipation. If the organism is contaminated, consuming large quantities of strawberries may result in an allergy, in the form of itching and skin rash, due to the content of salicylic acid of the strawberry.

Pumpkin: arterial helper

Due to the best ratio of sodium and potassium to all plants – potassium and low sodium content, pumpkin is very important in preventing the appearance of high blood pressure and its negative consequences (blood clots in the arteries and cardiac arrest). Minimal levels of fat and large amounts of beta carotene (provitamin A) have an additional positive effect on the protection of arterial walls. Pumpkin stimulates the production of urine and the elimination of fluid from the body, so it is used to regulate the proper functioning of the kidney. It also neutralizes excess gastric acid and has a protective effect on the mucous membrane of the stomach. Pumpkin seeds prevent excessive prostate growth that occurs in a large number of men over 50 years. They also relax the urinary bladder and make it easier to work. The great property of the pumpkin seeds is to paralyze parasitic worms in the intestines. Then they can easily get out of the bowel.

Buckwheat: feeds and protects arteries

Buckwheat has a high nutritional value, as well as other cereals, but one of its most important characteristics, which distinguishes it from other cereals, is that it is rich in lysine – an essential amino acid, which amount is less in wheat and other cereals, that makes buckwheat proteins more complete than others cereal. Buckwheat is also rich in nutrients (such as vitamin P) that are essential for the healthy functioning of capillaries and arteries. Because it is very nutritious and easily digestive, it is highly desirable as a nutrition and recovery of athletes and people who exercise or have hard physical work, as well as in developing people. Low levels of sodium put a buckwheat on a list of plants very useful for lowering high blood pressure, preventing arteriosclerosis, and reducing the tendency of bleeding and the formation of bruises on the skin.

Avocado: best against anemia and cholesterol

This plant represents highly concentrated foods with high nutritional and caloric value. It is the world’s richest fruits, without cholesterol, and the richest proteins that contain all the essential amino acids. From its fresh fruit, avocado contains the most vitamin E, which is actually vitamin reproduction. No food of animal origin have any approximate amount of this vitamin like avocado. This vitamin is also a powerful antioxidant and protects against cancer and cell aging. With more than 5% of fiber, it is the richest of fresh fruit. Avocado is most commonly used to strengthen the arteries and regulate blood pressure, due to the fact that it contains little sodium and a lot of potassium. Iron from the avocado is quite absorbing and it is great for the suppression of anemia. Due to the richness of vitamin B6, which is one of the most important for the proper functioning of brain cells, avocado is recommended for the removal of nervousness and depression.

Pear: regulates blood pressure

For centuries it is known that the pear has the ability to lower high blood pressure. The reason for this is that it has a mild diuretic effect and does not contain sodium – a mineral that keeps fluid in the body and thus increases blood pressure. Because it is rich in potassium, it further reduces the risk of high blood pressure. The low protein content and richness of potassium in the pear is a great combination to stimulate the proper functioning of the kidneys. It quickly spreads and works well against decomposition in the intestines and flatulence. The pear is rich with good sugars, and also contains significant amounts of magnesium, iron, copper and manganese. A good source of plant fiber in the pear is a good mechanism for preventing cholesterol accumulation and better discharge of the bowel. Due to its content of organic acids and tannins, the pear has the ability to act against inflammation and improves the absorption of nutrients.

Sunflower: against arterial clots

Sunflower seeds are one of the strongest food with nutritional values. It has the lowest level of saturated fatty acids, which makes it particularly good for lowering cholesterol. It also has the power to expand blood vessels and reduce the adhesion of blood platelets (platelets), thereby reducing the risk of blood clots. Since it is one of the best sources of vitamin E, sunflower seed is a powerful antioxidant that prevents arteriosclerosis and regenerates it. This vitamin, together with linoleic acid (vitamin F), improves the elasticity of the skin and protects its cells from aging, and also strengthens nails and hair, and reduces the number of gray hair. Sunflower seed is one of the richest sources of vitamin B1. Together with phosphorus, lecithin and linoleic acid, this seed makes excellent food for the nervous system, especially for the brain. It is best to eat raw, or dried on the air for several days.

Rye: for elasticity of arteries

Rye is a good source of protein and when combined with legumes it gives the body all the essential amino acids. It does not lead to sudden increases in blood sugar due to the specific starch granules. It is known that integral cereals make the walls of the arteries more elastic, blood more liquid and improve circulation, but the effect of the rye is the best in that domain. It is contributed by vitamin E and selenium, as well as the high content of fibers distinguished by this plant. Since it has a positive effect on the arteries and has a low sodium level, it is good for maintaining good blood pressure. Because of the high fiber content, this plant is an excellent agent in regulating the proper functioning of the bowel. In addition, it lowers the concentration of bile and other acids in the intestines, thereby protecting them from the disease. The rye is quite rich in phosphorus, magnesium, zinc and other microelements, and only 100 grams of rye satisfies a quarter of man’s daily needs for iron.

Chickpea: food for modern athletes

Due to the way in which modern athletes live, which means a lot of stress and inadequate nutrition, the portion of the chickpea should be a mandatory part of their diet. This plant lowers blood cholesterol levels, prevents constipation and strengthens the nervous system. It contains a lot of energy and is a good source of most nutrients. Chickpea contains more proteins than meat and eggs. These are complete proteins that contain almost all essential and non-essential amino acids. When combined with wheat or rice, it is an ideal diet in every sense because the nutrients in it are balanced. Chickpea is the best source of vitamin B, which is very important for the proper functioning of the nervous system and the heart. It contains three times more iron than meat, and in the same way as lens and soy is an excellent source of zinc (it has more than meat). Since the fiber rich chickpea has a very positive effect on the proper functioning of the bowel.

dr Milisav Nikolić
Athletes regeneration

Marko Popin

🇬🇧 Advanced student of medical science and nutrition expert, skyrunner and dog lover.

🇷🇸 Apsolvent medicine i ekspert za ishranu, skyrunner i ljubitelj pasa.

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