Lowers blood pressure by relaxing blood vessels
Balances cholesterol levels (lowers LDL, raises HDL)
Prevents blood clots
Fights oxidative stress
How to eat: Use 1–2 fresh cloves a day. Crush and let sit for 10–15 minutes to activate allicin. Eat raw or add near the end of cooking to preserve nutrients. Try it in salad dressings, roasted, or stirred into soups.
2. Leafy Greens – Vascular Supporters
Spinach, kale, Swiss chard, and arugula are rich in potassium, magnesium, nitrates, and antioxidants like lutein and beta-carotene.
Heart benefits:
Relax blood vessels and boost blood flow
Control blood pressure
Reduce oxidative damage
How to enjoy: Aim for ½ cup cooked greens daily. Add raw to salads and smoothies, or lightly steam and mix into soups and stews.
3. Broccoli & Cruciferous Vegetables – Anti-Inflammatory Allies
Broccoli, along with cauliflower, cabbage, and Brussels sprouts, packs sulforaphane, potassium, vitamin C, and fiber.
Why they help:
Lower cholesterol
Reduce inflammation via the Nrf2 pathway
Improve blood pressure control
Prep tips: Steam for max nutrients, or roast, stir-fry, or eat raw. Add to salads or smoothies for variety.
4. Carrots – Crunchy and Heart-Smart
Carrots provide beta-carotene, alpha-carotene, potassium, fiber, and vitamin C—all linked to better heart function.
Benefits include:
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