Including certain fruits in the diet will help protect the blood vessels of older individuals. In the cold season, they are also useful for alleviating constipation, which is often complained about by older people, says Russian nutritionist Dr. Marina Makisha.
According to her, berries are healthier than other foods in this group because they contain more antioxidants. They protect cells from the effects of free radicals and slow down the aging process. Adults should eat a handful of them daily, especially during the season. This will help them obtain their daily dose of vitamin C.
The expert recommends giving preference to black currants, blueberries, and cherries.
The purple-black and red-violet colors indicate a high content of anthocyanins in these foods. According to scientific research, these antioxidants play an important role in preventing cardiovascular diseases, vascular aging, and atherosclerosis, assures Dr. Makisha.
Foods for Healthy Blood Vessels
According to a nutritionist, fruits are a healthy product due to their fiber content. These substances are necessary to prevent constipation, which is more common in older individuals due to objective physiological changes.
She recommends consuming plums, apples, pears, peaches, and apricots. The riper the fruit, the more pectins it contains, which are necessary for maintaining a normal intestinal microbiome and the functioning of the digestive system, advises the expert.
The specialist warns that fruits should be consumed in moderation, as they contain quick sugars and carbohydrates.
At one meal, one should not eat more than 200-300 grams, and up to 0.5 kilograms per day. Otherwise, there will be an overload of the intestines, and too much sugar will enter the bloodstream. This is important to consider, especially for older individuals, particularly those with excess weight, insulin resistance, and diabetes, summarizes the expert.
Dr. Makisha explains that not only a balanced diet and physical activity but also sufficient sleep is important for maintaining the health of blood vessels.
The nutritionist adds that the diet must necessarily include foods rich in antioxidants such as garlic, onions, as well as those high in beneficial omega-3 fatty acids, which are important for vascular health. These include quality vegetable oils like olive oil, flaxseed oil, grape seed oil, as well as fatty fish. It is recommended to reduce the consumption of red meat to 1-2 times a week.
