Foods rich in omega 3 fatty acids can help prevent varicose veins thanks to their ability to break down cholesterol, relieve inflammation and improve circulation.
There are simple ways to improve the diet to prevent varicose veins when the risk of developing them increases. While there are several factors that affect this condition, adequate nutrition improves circulation to prevent them from becoming chronic.
Varicose veins are bulging, purple-colored veins that usually develop in the lower extremities of the body. They occur when the unidirectional valves are weakened, responsible for regulating the constant passage of blood flow.
Although many consider it a simple aesthetic problem, they can be a sign of circulation disorders, fluid retention, and inflammatory diseases. Luckily, it can be improved significantly by just making better food choices.
How to improve the diet to prevent varicose veins
In a diet to prevent varicose veins, it is suggested to increase the intake of some foods that promote circulation. Similarly, it seeks to control the total consumption of calories, since lowering the body mass index is crucial both to avoid them and to reduce them.
Another of its objectives is to help control the inflammatory processes of the body, whose alteration can trigger this condition. In addition, this allows reducing pressure on the legs, which controls symptoms such as heaviness and pain. What should you keep in mind?
1. Increase the consumption of omega 3
Foods that provide omega 3 fatty acids have a beneficial effect on the diet to prevent varicose veins. Due to their ability to clean the arteries, they are ideal to reactivate circulation, lower cholesterol and avoid possible obstructions.
These healthy fats control excess inflammation and help maintain good cardiovascular health. While the body does not produce them on its own, you can get them from healthy foods such as bluefish, nuts, and seeds.
2. Eat more foods with fiber
Foods rich in fiber are allies to lower cholesterol levels and optimize circulation. On the other hand, they reduce constipation so that there are no difficulties due to the pressure that occurs due to the difficulties to defecate. You also learn more different diet for losing weight.
In order to control the appearance of varicose veins, the daily consumption of fiber sources is recommended, such as:
- Fresh fruits and vegetables
- Legumes (lentils, chickpeas, beans, etc.)
- Nuts and seeds
- Whole grains
- Quinoa and sarranceno wheat
3. Consume more folic acid
Foods that contain folic acid help reduce homocysteine, an element that causes damage to the arterial walls. Folic acid also prevents the appearance of thrombi, a chronic disorder that affects varicose veins and cardiovascular diseases.
This nutrient is obtained naturally through green vegetables such as spinach, asparagus, and cabbage. Other options are brewer’s yeast, whole grains, and nuts.
4. Increase the dose of vitamin E
One of the essential nutrients in a diet to prevent varicose veins is vitamin E. This well-known antioxidant, present in foods such as avocado and olive oil, favors the breakdown of lipids in the blood and optimizes circulation.
5. Include diuretic ingredients
The diuretic ingredients have the ability to stimulate the removal of retained liquids to reduce the overload of the legs. Therefore, its inclusion in the diet favors the relief of varicose veins and prevents other diseases associated with poor circulation.
Some natural diuretics are:
- Horse tail
6. Limit the consumption of salt
Maintaining a diet rich in sodium is one of the factors that increase the risk of varicose veins. In fact, the excess of this substance affects the edema and arterial hypertension. Because of that, it is essential to limit your intake and look for healthy alternatives.
Salt is not only present in homemade preparations; It is essential to identify it in commercial products for regular consumption. Healthy spices and herbs such as oregano, thyme, garlic, and turmeric can be used instead.
7. Eat more healthy drinks
Both water and healthy drinks complement the effects of diet to prevent varicose veins. An adequate assimilation of liquids helps to balance inflammatory processes and promotes adequate blood flow by regulating fluids in tissues.
Small varicose notes on your legs? Do you feel heavy and tingly? Then keep in mind these dietary tips. Also, try to do a regular physical activity, which is one of the best habits against this problem.