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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:
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