In this video I will tell you the real reason why you should eat vegetables every day and which are the ten best. In addition, I will give you advice to use them as true natural remedies to unclog arteries, prevent heart attacks and avoid premature deaths. The first green leaves.
Spinach, chard, arugula, lettuce. These leaves have active ingredients that act as invisible shields to protect your heart. Because?
Because they are loaded with antioxidants. Additionally, they are very low in carbohydrates. Did you know that you can consume a kilo of spinach with almost no calories or sugar?
But what really matters here is that leafy greens are packed with natural nitrates. These substances help relax blood vessels, allowing a more orderly and healthy blood flow and therefore reducing blood pressure, the risk of thrombus or clot formation and, consequently, the risk of heart attacks. Now, some practical advice.
Add a handful of raw spinach to your breakfast smoothies every day . Not only will this improve your heart health, but it will give you an extra dose of energy without as many calories. In position number two, we have cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and cabbage.
These vegetables not only help cleanse your intestine and feel lighter due to the fiber they contain, but they act as natural detoxifiers. Did you know that they contain a very powerful compound called sulforaphane? This nutrient activates our body's detoxification enzymes, helping to cleanse toxins and prevent damage caused to our arteries by the junk we sometimes eat, drink, and breathe.
And here is a very curious fact. Sulforaphane also has anti-cancer properties. So while you protect your heart, you are also reducing the risk of other serious diseases occurring.
And I give you some advice, the ideal is to eat them raw. Now, if you don't like it or it's too heavy for you, you can steam the broccoli or cauliflower for 3 to 5 minutes, no more than this so that the sulforaphane is not inactivated. Steaming them instead of boiling them better preserves this nutrient.
You can also add a little mustard powder to these vegetables to further activate the sulforaphane. Now I want to make a very important parenthesis. Before consuming these ten foods that I am telling you about if we want to really clean our arteries, we must also understand and avoid what makes them dirty.
The main culprits behind cardiovascular diseases are three. First, excess sugar in all its forms, including the forms that the industry seeks to hide or disguise, organic sugar, whole sugar, beet sugar or whatever. The only thing that changes in these products is the name that makes us believe that it is less harmful, but it is still sugar in disguise.
It is still a toxin that damages our arteries. The second is refined vegetable seed oils, sunflower, canola, corn, soybean. These products are responsible for more deaths than sugar itself.
And number three, we have the ultra-processed ones. Anything that comes in packages, mainly in plastic packages. Not only because it contains excess sodium, bad fats, excess sugar, but because it contains additives and preservatives that damage our microbiota and our intestinal wall.
Not to mention the microplastics we consume. Believe me this is very dangerous. It causes premature deaths and even heart attack and cancer before the age of 50.
These are the products that we eat and that most trigger metabolic and circulatory problems, they clog the arteries of the heart, neck, kidney and the formula is very simple the more we avoid them and at the same time add the natural remedies that I am telling you, more We will have health . Returning to our list at number three we have tomato. Technically, it is not a vegetable, but a fruit.
But the important thing here is that it is also a powerful tool for the health of your arteries. Its most prominent active ingredient is lycopene, one of the most powerful natural antioxidants that exists. This nutrient improves our arteries' ability to relax and allow for more efficient blood flow.
Now pay close attention. Lycopene gives it its red color characteristic of tomato. So, the brighter red it is, the more lycopene it will have.
Choose tomatoes that have fewer green parts and I give you three tips to make the most of it. First, lycopene is better absorbed when the tomato is cooked or processed, as the heat breaks down the cell walls and allows much more of this nutrient to be released. So although raw tomatoes are healthy, cooked ones such as in homemade sauces, soups, stews or making tomato juice are even more beneficial for the health of your arteries.
The second tip is not to remove the peel because there is more lycopene near it. What I do recommend is washing it very well to remove the pesticides. And number three, if you want to take advantage of the benefits of lycopene even more, combine it with healthy fats, extra virgin olive oil, avocado since lycopene is better absorbed in the presence of these fats.
Now pay attention because tomatoes are not only rich in lycopene, they also contain potassium and magnesium that help regulate blood pressure and work together to reduce the accumulation of fatty plaques and calcium in your arteries. In position number four we have solanaceous vegetables, such as peppers and eggplant. These vegetables are fantastic for many people, but some may have intestinal reactions, since they are rich in a protein called lectin, a substance that can irritate our digestive system, causing discomfort, gas, and diarrhea.
But if you're not sensitive to lectins, these foods are great for keeping your arteries clear for three reasons. First, it contains carotenoids in the case of peppers and anthocyanins in the case of eggplants. In Spanish.
These are nutrients that prevent the formation of calcium plaques, inflammation and fat in your arteries. And pay close attention, because when these plaques form , our arteries narrow, close and the blood stagnates there. This can occur in the heart, brain, neck, kidney and is known as atherosclerosis.
By consuming nightshades regularly you can make your body clean the arteries naturally and reduce the risk of atheroma plaque formation. This keeps your arteries healthier, more flexible and less inflamed. The second key factor is the high fiber content in these vegetables, which bind to bile acids in your intestine and trap cholesterol, promoting its elimination.
This causes its blood levels to reduce. Less cholesterol in your blood means less risk of buildup in your arteries. In addition, the type of fiber contained in nightshades promotes better digestion and intestinal microbiota.
And the third factor is that these vegetables are very rich in potassium, a mineral that helps regulate blood pressure and balance the negative effects of sodium in your body, in addition to helping eliminate toxins through the kidney. What practical advice do I give you to incorporate them into your diet? I recommend steaming or baking them for 3 to 5 minutes and combining these vegetables with healthy fats, extra virgin olive oil, avocado oil or some chia seeds, flaxseed, as this enhances the absorption of their nutrients, improving even more.
the benefits for our heart. In position five we have the vegetables of the Allium group. Examples are onion, garlic, leek.
These are really great because they contain fructooligosaccharides better known as FOS, a very powerful prebiotic that feeds the good bacteria in our intestine, that is, it improves the microbiota. Remembering that everything we do to improve our intestinal wall and our microbiota is good for the heart, metabolism, immune system and brain. Now these vegetables must be consumed as raw as possible and the ideal is to chop them and let their juices mix for at least 2 to 3 minutes before consuming them.
In the case of onion, its peel is edible. You can let it dry, make tea or chop it finely and use it as a condiment in your dishes when they are ready. Now a warning.
If you suffer from a problem called small intestinal bacterial overgrowth or SIBO, these vegetables can worsen your symptoms by feeding bacteria in unwanted places. But don't worry, because we have many more food options. In position number six we have tubers, carrots, sweet potatoes, turnips.
These are true reservoirs of nutrients that are underground. These vegetables are not only a good source of energy, but they also contain key nutrients that clean the arteries and protect the heart and control blood pressure. In addition, they strengthen your intestinal microbiota.
Practical tips to make the most of them. You can roast, boil or steam them for a short time, 5 to 8 minutes to better preserve their nutrients. And it is very important not to add dangerous fats such as refined vegetable oils.
Sweet potatoes, for example, are an excellent healthy alternative to French fries, especially when you make them in the oven or in the air fryer, while carrots or turnips can be grated and added to your salads or when your dishes are ready. These vegetables should be consumed with peel. In position number seven we have legumes, beans, broad beans, lentils, edamame, which I hope you know.
These contain very good quality fiber and vegetable proteins. Also polyphenols and very important minerals such as potassium and magnesium. Together, these nutrients help relax blood vessels, improving blood flow and controlling blood pressure.
This is key to reducing deaths from heart attacks and strokes. Edamame is particularly good for its high content of isoflavone compounds that have been shown to reduce levels of LDL cholesterol known as bad cholesterol and also improve the elasticity of the arteries. Additionally, edamame is rich in zinc and very low in carbohydrates, making it a great option for those looking to control blood sugar levels, while at the same time taking care of their heart.
Now, some tips so you don't get gas and digestive discomfort. You can first soak the legumes for several hours before cooking them and then pour all this water, add new water and boil them for at least 20 minutes before lowering the heat to continue boiling them for 30 to 40 minutes until they are softer. This reduces antinutrients such as phytates, which can reduce the absorption of other minerals, in addition to facilitating their digestion, which reduces the formation of gas and digestive discomfort.
In position number eight we have edible mushrooms. Although they are not technically vegetables, they should definitely be on your plates as a side dish every week. Examples portobello and shiitake mushrooms are incredibly low in carbohydrates and are also very rich in a unique nutrient called beta-glucans that can strengthen your immune system.
Additionally, they are an excellent source of ergosterol, a natural, plant-based form of vitamin D. In position number nine we have vegetables with stems and the typical example is celery, which is not only good for improving the health of your arteries and your heart, but also for supporting good digestion, detoxifying your body and promoting general health. .
Celery is very rich in apigenin and luteolin, two natural remedies that reduce inflammation in the body and protect the heart. In addition, these and other nutrients that celery has , especially in the stem part, relax the muscles around the arteries, which helps improve blood flow and avoid circulatory problems. And if that were not enough, the soft fiber in celery promotes very healthy intestinal transit, which combats constipation and helps keep the digestive system in balance.
Additionally, celery acts as a prebiotic. This means that it serves as food for beneficial intestinal bacteria, which promotes a healthy intestinal microbiota. Practical advice, drink celery juice every day.
And in position number ten we have fruits and berries. There are several that are very good, but here I name four that will surprise you and should not be missing from our market list every week. The first is coconut.
Coconut water is a natural detoxifier, rich in electrolytes such as potassium. It helps cleanse our body, eliminating toxins and keeping us hydrated. Coconut, in its fruit version, also contains healthy fats that improve our digestive and general health.
All this reduces the formation of cholesterol and calcium plaques in our arteries. We also have cucumber. It is an excellent natural purifier thanks to its high fiber and water content.
Cucumber helps hydrate our body from within and improves digestion, promoting the elimination of toxins in a gentle but very effective way. This reduces inflammation in our body, which has great long-term benefits for the heart. One piece of advice is to consume cucumber with peel.
Other fruits that should not be missing are avocado and olives. These two foods are true protectors for the heart, rich in very healthy fats such as monounsaturated fatty acids. They help reduce cholesterol and keep our arteries clean.
And we also have red fruits. Blueberries, strawberries, blackberries are known for their ability to combat premature aging and also protect the heart. Red fruits are loaded with antioxidants that neutralize free radicals .
This protects each of our cells, especially the wall of our arteries, combating the damage caused by everyday life. All of these foods are powerful allies to detoxify our body and improve our circulation.
