4 types of oils beneficial for heart and vascular health
Unrefined vegetable oils are not only useful for the cardiovascular system, but are extremely necessary for us every day, because they contain substances that protect the heart from diseases. These are fatty acids that are absorbed exclusively with food.
Unsaturated acids prevent atherosclerosis and destroy existing atherosclerotic plaques on the walls of blood vessels. Moreover, all unrefined oils have different compositions and practically do not replace each other.
In this article We will actively use links to research , posted on the official website of the National Center for Biotechnology Information of the USA.
Content
1. Linen
Flax seed oil, undeservedly forgotten today, is extremely beneficial for the health of the cardiovascular system. High content of alpha-linolenic acid
allows it to be used not only as a food product, but also as an excellent dietary supplement.
It is obtained by cold pressing, so it is added to ready-made hot and cold dishes or taken one teaspoon as medicine for an hour before breakfast or on an empty stomach at night.
There can be no overdose by or by the time of administration, and its usefulness is unique:
- Strengthening the walls of blood vessels and reducing inflammatory phenomena in them;
- Blood thinning and prevention of blood clots;
- Increased elasticity of vascular walls;
- Lowering the level of bad cholesterol and blood sugar.
In this study people who regularly consumed flaxseed oil had a significantly reduced risk of developing atherosclerosis.
Of course, flaxseed oil alone will not cure hypertension, atherosclerosis, coronary artery disease or other cardiovascular diseases, but it is quite capable of preventing them or reducing their manifestation with regular use.
2. Olive oil
Olive oil produced in a cold way is generally considered one of the most useful products on the planet. Thanks to unsaturated fats,
it is not only a nutritious and tasty product, but also a real medicine for blood vessels, as it has the ability to lower cholesterol levels in the blood.
In this study scientists have confirmed that the inhabitants of the Mediterranean countries have a low risk of cardiovascular disease is closely related to the daily consumption of olive oil.
And this study proves that the use of olive oil reduces the risk of developing heart diseases in people who have a disposition to them.
Its value lies in the fact that it contains unsaturated acids:
- Oleic and linoleic;
- Palmitic and stearic.
3. Sunflower oil
Unrefined sunflower oil has the same beneficial effect on the heart as flaxseed and olive oil. Nutritionists especially recommend it to those to whom it is genetically close in composition.
Regular consumption helps to prevent many pathologies of the cardiovascular system:
- Heart attacks and strokes;
- Heart ischemia, atherosclerosis, etc.
4. Garlic
This oil is prepared by infusing raw garlic on any unrefined oil.
Such a product is not a medicinal product, therefore it is unlikely to cure existing serious diseases, but in combination with specialized treatment it is very important as a prevention of:
- Hypertension and high cholesterol;
- Coronary heart disease, atherosclerosis and heart attacks.
A huge body of scientific research suggests that that garlic is an extremely effective cardioprotector, cleansing the heart from a large number of diseases.
The secret of the healing virtues of garlic, as well as oils based on it, lies in a unique substance that is not contained in garlic initially, but is formed by the mechanical destruction of garlic cells. It's called allicin. The finished product can also be purchased at a pharmacy in a bottle or in capsules, but self-made will leave no doubt about its naturalness.
For cooking at home, it is necessary:
- Prepare clean jars with screw-down lids.
- Peel the garlic.
- Put the oil to heat up a little, but in no case let it boil!
- While it is warming, chop the garlic finely, put it in jars and immediately tighten the lids.
- Pour the heated oil into jars, tighten the lids and insist in a dark, cool place, but not in the refrigerator, 7 &8212; 10 days. After that, put it in the refrigerator for storage.
The proportions of the ingredients can be arbitrary, depending on the desired saturation: from one large head of garlic to half a liter. If there is no desire to add it to food, then for therapeutic and prophylactic purposes, you can take a spoonful 3 times a day, a few minutes before meals.
We have reviewed the scientific facts about the benefits of garlic for the heart here.
Other healthy vegetable fats
Other unrefined oils will also be useful in the diet, depending on the season, mentality, food traditions and availability of the product. Each of them has its own taste advantages and positive properties:
- Sesame is similar to those already listed, besides it regulates the level of blood acidity, prevents arrhythmia and tachycardia; regulates metabolism, which is also beneficial for the heart.
- Rapeseed in its composition and usefulness, it is equated to high-grade olive oil, besides, it has a pleasant nutty taste.
- Made from walnuts, in addition to all of the above properties, has the ability to prevent the development of thrombophlebitis.
- Oilseed crop ginger is the raw material for undeservedly forgotten ginger oil. The range of its medicinal properties, including for the heart, is extremely large. Its special difference from other products is in the high content of magnesium, which is extremely necessary for the entire cardiovascular system.
- Pumpkin, mustard and cedar also, each in its own way is useful for maintaining the health of blood vessels and the circulatory system.
It is difficult to overestimate the positive properties of each of the unrefined vegetable oils. Alternating them in the diet is the most optimal way to maintain heart health.
Also check out the infographic:
See also:
Top 9 fruits and vegetables with proven benefits for the Heart
What fats can be dangerous?
Having a wide range of medicinal properties, some fats must be in the human diet, but in very limited quantities, since they contain saturated fatty acids, and overestimation of their consumption rate can become a source of heart disease.
First of all it is:
- Butter and fats in dairy products, such as cheese;
- Beef fat, lard and fat in poultry meat;
- Coconut, peanut, and well-known palm oils.
Eating such products from time to time will not bring much harm to health, but it is better to exclude them from the regular menu.
But the usefulness of vegetable oils is controversial among medical scientists, nutritionists and biologists. The fact is that these natural products are valuable in unsaturated fatty acids, but some of them contain Omega-6 and Omega-3 acids in favorable proportions, and some of them are low in Omega-3. According to the latest scientific data, excessive consumption of these vegetable oils can cause the same damage to the heart as, for example, animal fats. The latter include, in particular, corn and safflower oil.
What else should be included in the diet?
When making a menu for a healthy cardiovascular system, you need to pay attention to other natural products. The richest in useful substances:
- Fruits and berries for the heart . Apples, bananas , peaches, apricots, garnet , avocado, grapes , blueberries, cherries, cherries, cranberries , kalina .
- Vegetables for heart health and greens . Tomatoes , carrots, potatoes with peel, broccoli, onion and garlic, bell pepper , pumpkin , spinach, all dark green greens;
- Nuts for the cardiovascular system . Almonds, walnuts, macadamia, hazelnuts, pecans, pistachios, cedar;
- Dairy products . Low-fat cheeses, yoghurts, cottage cheese, low-fat kefir;
- Sweets. Dried Fruits , Amosov's heart paste , bitter chocolate
- Lard in moderation;
- Spices. Turmeric, garlic, chia seeds and flax;
- Cereals. Almost all porridges, especially oatmeal;
- Drinks. Green tea, coffee, red wine, pomegranate juice, compotes, fruit drinks.
Also check out the infographic:
Interesting video
Also check out the video on the topic:
A variety of menus consisting of natural products will ensure the health of the heart. The main thing is to maintain balance and moderation even in recommended products.
