Fibers | Omega-3 fatty acids | Coenzyme Q10 | Healthy heart

For a healthy heart, vegetable fibers, coenzyme Q10 and omega 3 fatty acids are valuable allies in the prevention and treatment of cardiovascular diseases.

Research shows that the adoption of healthy habits can halve the risk of heart attack, even in people who have a genetic predisposition to heart disease and blood vessels. First of all, the most important is proper nutrition, followed by smoking cessation, regular exercise, moderate alcohol consumption and maintaining a healthy body weight.


Daily consumption of whole grains, legumes, broccoli, onions, carrots, apples, pears, apricots or prunes in the body will bring valuable vegetable fibers that clean the blood vessels. Of course, to make their operations more efficient every day you should drink at least eight glasses of water, which will further accelerate the excretion of toxins from the organism. Research has shown that if we take only ten grams of fiber per day it reduces the risk of death caused by coronary heart disease by 27 percent, and reduces the development of heart disease ie. cardiovascular disease by 14 percent. Three-quarters of a cup of bran [contains five grams of fiber, a similar dose of porridge and apples - three grams. Diet fiber reduces the risk of heart disease by lowering blood cholesterol levels and blood pressure and improve insulin sensitivity.

Omega 3 fatty acids; FOODS

Essential omega-3 fatty acids are found in marine fish, such as salmon, tuna, sardines, herring, mackerel and cod, which, according to the advice of nutritionists should be on the menu at least three times a week. Researchers have found that omega-3 fatty acids lower the level of cholesterol and triglycerides in the blood, and by taking only three grams of fish oil per day it significantly reduces the high blood pressure. So, reduce your intake of saturated animal fats, which leads to long-term damage to blood vessels, creating plaque on its walls making them susceptible to thrombus, and the consequences can be fatal.

Omega 3 fatty acids can also be entered in the form of supplements, the best on a daily basis, which will reduce the risk of getting sudden heart attack or stroke.

Coenzyme Q10 for a healthy heart

The human body synthesizes CoQ10, but this ability decreases after the age of thirty, which leads to a reduction of energy processes in the body, and as a result there is a heart disease (weakening of the heart muscle, arrhythmia, angina, heart attack) and high blood pressure and accelerated aging of the organism. Coenzyme Q10 affects metabolic processes, the burning of fat and the flexibility of the cell membrane, and is also known as an excellent antioxidant that protects cells from the damaging effects of free radicals. It was found that statins (drugs that act on reducing the formation of cholesterol in the body) cause a deficit of coenzyme Q10 in the heart muscle, so it should be compensated with supplements. It is especially useful in the treatment of post-infarction states, because it provides better energy supply to the healthy part of the heart muscle. Numerous studies have shown that coenzyme Q10 reduces the risk of atherosclerosis, the narrowing of blood vessels, prevents arrhythmia, strengthens weakened heart muscle, and prevents heart attacks and angina.


Reishi mushrooms are used for thousands of years in traditional Chinese medicine, primarily in the treatment of liver disease, high blood pressure, arthritis, and reduces the levels of cholesterol and triglycerides in the blood. For everything ganoderic acid is responsible, which thereby strengthens the immune system. Online you can find various supplements containing reishi mushroom extract.

If you daily consume a greater amount of fresh fruits and vegetables, not only the heart and blood vessels, but also the whole organism will be grateful. The famous phrase "an apple a day keeps the doctor away" is true completely. This fruit is rich in quercetin which has anti-inflammatory effect and prevents blood clots, and contains plenty of vitamins and fiber. Nutritionists recommend blueberries containing antosianin, beta-carotene, lulein, vitamin C, folic acid, magnesium, potassium and fiber, making them an ideal food for the heart and blood vessels. More often you should eat cherries since they are abundant in anthocyanin, an antioxidant that protects blood vessels. We should not forget the orange because it contains pectin and potassium, which regulates blood pressure and reduces cholesterol.

Reduce salt intake for a healthy heart

It raises blood pressure, but it is known that hypertension leads to heart disease. Avoid adding salt to foods and gradually reduce the amount. To improve taste you can use herb spices.


Daily consumption of garlic or its supplements maintains the elasticity of blood vessels, regulating blood cholesterol levels and reduces the risk of atherosclerosis.


Clinical studies show that leaf, flower and fruit of hawthorn contains substances that act as antioxidants, and thereby prevent atherosclerosis. This plant does not allow the cholesterol build up and encourages its dissolution in bile acid. If used for a longer period of time (weeks or months), hawthorn extract greatly improves the elasticity of blood vessels, expanding them and encouraging the flow of blood through the heart and the whole body. Hawthorn for the heart is recommended as adjunctive therapy in the treatment of heart problems, but also in the case of varicose veins and for the treatment of hemorrhoids.


Ginger is a known remedy against colds, flu and nausea, but also for boosting circulation. The active ingredients of the root of these plants dissolve fibrin, a protein involved in blood clotting and causes disturbances in the bloodstream. This fibrous protein influenced by enzymes in the blood creates networks along the walls of blood vessels where RCA “interferes” forming clots, which limits the mobility of blood vessels and leads to heart attack. Ginger is recommended for people who have had a stroke or heart attack, as well as those who suffer from atherosclerosis, thrombophlebitis and varicose veins.

Hot peppers for a healthy heart

This food inhibits the formation of blood clots, stimulates the activity of platelets and regulates cholesterol, and is valid for one of the best natural resources for a healthy heart and blood vessels. Preparations for external use based on hot peppers, thanks to the active ingredient capsaicin, are very powerful analgesics and simultaneously stimulate blood circulation. Therefore, it is used as an adjunct to treatment of many diseases, especially osteoarthritis and rheumatoid arthritis, and various forms of neuralgia.

Read: trans-fats in the diet, constipation in adults, excessive sweating and other interesting articles on our site.

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