1. Beetroot
Contains fiber and betaine, which improve fat metabolism. Nitrates in beets make blood vessels more elastic and slightly lower blood pressure.
👉 How to consume it: in salads, borscht, vinaigrette, as well as freshly squeezed juice (up to 100 ml per day).
2. Broccoli:
Rich in soluble fiber and antioxidants, which reduce inflammation and strengthen blood vessel walls.
👉 How to eat it: lightly boiled, steamed, or added to soup.
3. Garlic
The allicin in garlic helps lower cholesterol and dilates blood vessels.
👉 How to consume it: One clove in a salad or sauce.
4. Onion
Contains quercetin and sulfur compounds that protect blood vessels from inflammation.
👉 How to consume it: raw or added to dishes.
5. Spinach
It is rich in folic acid, vitamin K and lutein, which help tone the vessels.
👉 How to consume it: in smoothies, salads or lightly steamed.
What else is important for vascular health?
see the next page
