Your dietary choices significantly influence your overall well-being, including the health of your vascular system. Foods high in cholesterol and saturated fats can burden your blood vessels, leading to poor circulation, elevated blood pressure, and other health issues. On the other hand, certain foods can support a healthy vascular system and even aid in repairing damaged blood vessels.
A diet rich in fruits and vegetables, such as a whole-food, plant-based diet has proven benefits for cardiovascular health.
Foods and Drinks That Promote Vascular Health
- Fruits and Vegetables: Whether fresh, frozen, or canned they are packed with vitamins and nutrients to keep you energized. Pro tip: Blueberries may help to lower LDL cholesterol levels as well as blood pressure. Dark, leafy greens like spinach are rich in calcium, potassium and magnesium which are equally important components for the regulation of our blood pressure.
- Whole Grains: Whole grain breads, cereals, oats and even pastas are good sources of dietary fiber. Dietary fiber helps to improve blood cholesterol levels, stabilize blood sugar and keeps you feeling full. Pro tip: Swap brown rice for white rice and add beans and lentils to your diet. For a heart-healthy breakfast option use steel-cut oats or oat bran.
- Protein: Choose healthy sources of protein to fuel your body, including plants (legumes and nuts), fish and seafood and low-fat or fat-free dairy products. Pro tip: If you like beef and pork, choose lean cuts, only occasionally and keep portion sizes moderate. Avoid lamb and poultry with skin.
- Healthy Fats: Healthy fats are unsaturated fats and they help protect your heart. Generally, unsaturated fats come from plant sources. Healthy fats include nuts, seeds, olives, plant-based cooking oils (olive, avocado, canola, safflower, etc.), and avocados. Pro tip: When looking at an ingredient list, avoid foods that contain “hydrogenated” or “partially hydrogenated” oils.
- Water: One of the most important habits to focus on for the health of your veins is staying hydrated. Your best source of hydration is water. Water keeps your blood from becoming too thick, which increases your risk of blood clots, poor circulation, and varicose veins.
A diet rich in fruit, vegetables, nuts, and fish will deliver the nutrients and minerals you need for a healthy and fully functional body. Add these super foods to your grocery list to support your vascular system:
- Walnuts
- Grapes
- Berries
- Spinach
- Citrus fruit
- Pomegranates
- Fatty fish, such as mackerel, trout, salmon, halibut, and herring
- Beets
Delicious and Heart-Healthy Recipes
Making healthy choices doesn't have to break the bank or be a hassle. Many recipes are simple and make use of affordable ingredients like frozen veggies, beans, lean chicken, and turkey. Small adjustments to what you eat can have a major impact on your well-being. One heart-healthy dietary pattern emphasized in the Dietary Guidelines for Americans is the Mediterranean diet.
The Mediterranean diet is a well-studied diet that may help with vascular health. It's based on the cuisine of Mediterranean countries and features lots of fish and non-red meat sources, extra-virgin olive oil and plenty of fruit and vegetables, with additional flavor coming from herbs and spices, not salt “There are components of the Mediterranean diet that are good for the vascular system, such as eating whole grains, low-fat dairy, skinless poultry and fish, and focusing on non-animal sources of protein,” said Dr. C. Keith Ozaki, a vascular surgeon at Brigham and Women's Hospital/Harvard Medical School in Boston, who researches the effects of nutrition on the body’s blood vessels.
Below are a few Mediterranean Diet recipes from the Cleveland Clinic to fuel your healthy lifestyle
Pan-Roasted Smoky Chicken Over Rosemary-Garlic Cannellini Beans
This entrée features some Mediterranean diet superstars, including beans, lean chicken breast, tomatoes and rosemary, and proves that comfort food doesn’t have to land like a brick in your belly.
Mediterranean Vegetable Soup
A hearty soup made with zucchini, yellow squash and chickpeas that will warm you up inside. Stewed tomatoes, vegetable broth and a dollop of yogurt make a tasty broth.
Toasted Quinoa and Salmon Salad
The sweetness of salmon meets the nuttiness of quinoa, and the result is a delicious lunch or dinner packed with omega-3s.
Salmon and Warm Cannellini Bean Salad
Packed with fiber, potassium and your daily allotment of omega 3-rich fats, this salad is the perfect no-fuss meal for the entire family.
Incorporating heart and vein healthy foods into your diet doesn't have to be daunting or boring. Whether you're enjoying a grilled salmon dinner, sipping on a berry spinach smoothie, or digging into a quinoa salad, each bite brings you one step closer to optimal health. So, why wait? Start exploring these nutritious and delicious options and reap the benefits today!
References
- AdventHealth. (2023, September 01). 10 Foods to Improve Your Vascular Health. Retrieved from AdventHealth: https://www.adventhealth.com/hospital/adventhealth-orlando/blog/10-foods-improve-your-vascular-health#:~:text=Eating%20a%20diet%20high%20in,aid%20in%20managing%20high%20cholesterol.
- Alice H. Lichtenstein, et. al. (2021, November 2). 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Retrieved from American Heart Association: https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031#d1e396
- Good Food Is Good Medicine. (2020, February 19). 5 heart-healthy steps to work into your diet. Retrieved from UC Davis Health: https://health.ucdavis.edu/blog/good-food/5-heart-healthy-steps-to-work-into-your-diet/2020/02
- Society for Vascular Surgery. (2017, July 19). Why the Mediterranean diet is good for vascular health. Retrieved from Society for Vascular Surgery: https://vascular.org/news-advocacy/articles-press-releases/why-mediterranean-diet-good-vascular-health
- The New Jersey Vein & Vascular Center. (2021, February 21). Top Foods That Improve Circulation and Vein Health . Retrieved from the New Jersey Vein Vascular Center: https://njvvc.com/top-foods-that-improve-circulation-and-vein-health/
- TuftsMedicine. (2022, April 4). Foods To Promote Vascular Health. Retrieved from TuftsMedicine: https://www.tuftsmedicine.org/about-us/news/foods-promote-vascular-health#:~:text=healthy%20breakfast%20option.-,Healthy%20sources%20of%20protein,You%20may%20be%20interested%20in
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020, December). Dietary Guidelines for Americans, 2020-2025. 9th Edition. Retrieved from Dietary Guidelinesv: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
- Yu, C. (2024, March 06). Foods to Help Improve Your Circulation. Retrieved from WebMD: https://www.webmd.com/dvt/ss/slideshow-foods-for-circulation