What food is recommended, and what should be avoided
The frequent headaches, dizziness, concentration fall, tinnitus, constantly being cold, swelling, pain and leg cramps are only a few of the symptoms which mean blood flow problems. There are a lot of people suffering from poor blood circulation, but they are simply unaware of the fact, or have decided to ignore the symptoms. Therefore, this disorder is called “the silent killer”.
The Mediterranean food is proven to be the most efficient in the fight against the cardiovascular diseases. It includes fresh fruit, variety of vegetables, lean meat and fish, whole-grains. The different kinds of nuts are also recommendable as a snack or for breakfast, since they contain the essential polyunsurated fatty acids, do good for human’s health, and can be consumed raw. Beans, lentils, pease, string beans are very much welcomed in the daily diet, but it is recommendable for them not to be combined with meat.
Food that should be avoided:
Sugar addition, sweets and too much salt are the things that you should avoid. It would be best if you don’t add salt to your food at all for a while. Black coffee is also not recommendable, especially combined with milk. Espresso is also out of the question. If you can’t do without coffee, then the best option would be the filter coffee. One glass of red wine is also allowed.
The short-term and fast food preparation, as steaming, grilling and baking on a little bit of oil is what you should take into consideration. Before preparing the food, cut it into smaller pieces so that it is done faster (The Woc pan is very useful in these cases). Use cold pressed oils, such as olive oil or grape seeds oil. The olive oil contains monounsaturated oleic acid which is useful for the blood vessels.
A few pieces of advice for good blood circulation
- To keep the regular body weight
- To eat fruit and vegetable on a daily basis
- Small amounts of meat and fish
- Whole-grains consumption
- Use cold pressed olive oil
- Use Himalayan, potassium or sea salt. Cut down on the salt!
- Drink a lot of water and herbal teas.
- Walk on a daily basis
An example of a menu:
- Breakfast: muesli with various grains (no sugar added). A little bit of milk or a yoghurt and one tablespoon of dried fruit.
- Snack: One piece of fruit
- Lunch: Vegetable soup, sea fish twice a week, two days with no meat consumption, one bowl of stew of leguminous plants, various vegetables salad, boiled vegetable
- Snack: one handful of kernel fruits
- Dinner: A piece of an integral bread, fat-free cheese, various vegetables salad with olive oil or a bowl of boiled vegetable and an integral rice and olive oil