GO WITH THE FLOW

Go with the Flow: 3 Keys to Blood Vessel Health

BY MARY ANN O’DELL, MS, RDN

WE HEAR SO MUCH about heart health, but less about arterial health. With every heartbeat, blood is pumped throughout the body through a complex circulatory system of blood vessels. This system of arteries, veins, and capillaries running through your body is over 60,000 miles long! These vessels carry oxygen-rich blood, nutrients, minerals, and vitamins to organs and throughout the entire body. And yet, this is something most of us don’t even think about. Maybe it’s time to give your vessels a little love since maintaining their health is critical for maintaining overall heart health.

Boost Antioxidants & Fiber. Controlling cholesterol and inflammation are keys to maintaining healthy blood vessels. A diet high in soluble fiber and rich in antioxidants is the first step in controlling cholesterol and inflammation levels, so load your plate with colorful vegetables, nuts, seeds, fish, and fruit.

Manage Blood Pressure. Even mildly elevated blood pressure can cause damage over time. To help control blood pressure, keep sodium in check, and increase potassium-rich foods in the diet. Calcium, magnesium, and potassium help maintain electrolyte balance and are necessary for a regular heartbeat and normal blood pressure. Beets contain naturally high levels of nitrates, which are converted into nitric oxide in the body. Nitric oxide relaxes and widens blood vessels, which helps lower blood pressure.

Maintain Blood Flow. Beets come into play again with blood flow. Nitric oxide from beets not only helps with blood pressure, but it also helps maintain blood flow. Omega-3 fatty acids, from

fish and seeds, have been shown to help lower triglycerides (a type fat in the blood), control inflammation, and slow the buildup of plaque in arteries, all of which contribute to healthy blood flow. In addition to these natural substances, exercise promotes blood flow and enhances circulation, so get out there and move to keep your blood flowing and your blood vessels healthy.

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