COVID UPDATE - Blood vessel health!

So it seems Covid-19 is much more severe in people with sub-optimal blood vessel health / higher levels of cardiovascular inflammation (heart disease, diabetes, obesity, old age). It enters our cells through the lungs, so the research & treatment focus has so far been centered there, but the virus actually does a lot of damage in the endothelial layer (the inside part) of your blood vessels.

So - here’s some easy tips & a shopping list to help improve your blood vessel health. Bonus is - these tips will improve almost every single aspect of your health because your blood vessels are the ‘rivers of life’ that deliver nutrients & oxygen to every single part of your body)!

FOOD:

It’s all about keeping good fats, fibre & antioxidants really high, while minimising sugars, alcohol, refined carbs & poor quality fats. Adding in specific antioxidant rich food & supps can also help.

EXERCISE:

We want to improve cardiovascular fitness, & increase lean muscle mass to improve blood sugar regulation.

walking, jogging, running
swimming
cycling
dance
gym
bodyweight exercises
yoga / pilates

Anything really that will get the heart pumping & challenge your muscles is going to help. Some combination of cardio & weights is ideal. Start slow, increase what you do over time & change it up if you get bored. Just don’t stop moving! Sedentary lifestyle = death to blood vessels!

OTHER:

quit smoking (number 1 blood vessel destroyer!)
stress reduction
get sunshine (vitamin D)
prioritise good sleep
laughter & connection
gut care (your gut microbial balance & your gut lining play a huge role in absorption of nutrients, systemic inflammation & metabolism). Healthy gut = foundational for healthy blood vessels & immune response. Diverse, fermentable fibre, polyphenol rich foods & foods with with pre & probiotics, minimise sugar & alcohol, gluten & dairy if sensitive, don’t overdo protein & saturated fats.

HEALTHY HEART & BLOOD VESSELS SHOPPING LIST:

Oily fish (salmon, sardines, mackerel, tuna)
Olive oil
Macadamia nut oil
Legumes
Chilli
Ginger
Cinnamon
Turmeric
Cacao
Tea (black, white, green)
Coffee (not in excess, 1-2 cups daily, no sugar)
Red wine (controlled dose is key - 0.5 - 1 glass daily for females, 1-2 for males). Pinot Noir apparently has the highest levels of antioxidants.
Nuts & seeds (esp chia, flax, walnut, almond, macadamia, Brazil).
Wholegrains - oats, rye, barle, brown rice (or go for higher protein ancient grains & gluten free if sensitive, ie Quinoa, millet, amaranth, buckwheat).
Berries (fresh or frozen, all kinds, organic if you can)
Loads of brightly coloured fruit & veg, esp the following:
Green leafies
Broccoli
Cabbage
Capsicum
Celery
Beetroot (fresh)
Onion (red, brown)
Garlic
Leek
Shallots
Lemon
Lime
Mandarin
Apple
Pear
Pomegranate
Prunes

Let me know what you've found helpful for blood vessel health!? Comment below or email

Stay well, Jeanie: jeanie@goodmix.com.au