In my previous post, we have learned much about the very serious health condition Atherosclerosis, it’s more commonly known as heart disease. The No. 1 killer on the planet is heart disease, which accounts for one in four deaths, according to a study. What makes heart disease so deadly is the progressive buildup of plaque in the arteries, which narrows the inner walls, restricting and ultimately blocking the flow of blood. The disease starts slowly and progresses over time. But through my this post I’ll tell you that how can we lower the risk of plaque build-up by adding these 12 amazing food items for healthy arteries and how these foods are beneficial for the good health of arteries?
Arteries are the blood vessels that deliver oxygen-rich blood from the heart to different tissues in the body. When plaque builds up and blood flow becomes inhibited, these clogged or blocked arteries can lead to more serious problems such as heart attack, stroke, and other cardiovascular diseases. There’s also a higher risk that if a blood clot breaks away from another area in the body, it could get stuck in the narrow artery and cut off blood supply completely, potentially causing a heart attack or stroke.
Your chances of developing atherosclerosis are based on several different risk factors. Some of these can’t be changed, like your age and your personal and family medical history.
But other factors that influence the onset of atherosclerosis are either partially or fully under your control. Chief among these are your eating habits and how much exercise you get, as well as whether you smoke. So what can you do to keep your arteries healthy and free of blockage? Food can be used as a natural remedy to regress blockage and prevent further damage to your arteries.
Keeping a good yet heart-healthy diet is a must to fight back the narrowness of arteries. It also limits sodium, saturated and trans fats, refined carbohydrates, and alcohol. A heart-healthy diet includes fruits, vegetables, whole grains, fish, lean meats and poultry, low-fat dairy products, nuts, seeds, and legumes (dried beans and peas).
And here in this post, we will know some food items which are more beneficial to cleanse our arteries so that the risk of plaque deposition can be reduced. Here are a few of the best foods you can eat to free your arteries of build-up.
Asparagus is one of the best foods to cleanse your arteries. Full of fiber and minerals, it helps lower blood pressure and prevents blood clots that can lead to serious cardiovascular illness. It works within the veins and arteries to alleviate inflammation that may have accumulated over time. It boosts the body’s production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes clogged or blocked arteries. It also contains alpha-linolenic acid and folic acid, which prevent hardening of the arteries. There are many great recipes for asparagus. You can steam it, roast it, grill it and even eat it raw in salads.
This fruit is a rich source of vitamin E, which prevents cholesterol oxidation. It’s rich in potassium as well which is known to lower blood pressure. Thus Avocado helps reduce the “bad” cholesterol and increase the “good cholesterol” that helps to clear the arteries. Avocados are a delicious replacement for mayo on a sandwich, or as a salad topping.
Broccoli can prevent artery-clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress. Stress can lead to tearing and plaque build-up of arterial walls. These little trees also contain sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.
It is recommended to have two to three servings of broccoli per week for the maximum benefits. Broccoli is another versatile vegetable—it tastes great no matter you grill it, roast it or steam it and is a great side dish too.
4. Fatty fish
Fatty fish like—mackerel, salmon, sardines, herring, and tuna—are rich in healthy fats, which can help to clear the arteries. Omega-3 fatty acids, which we find in these fishes help to increase the “good” cholesterol while reducing triglyceride levels, decreasing blood vessel inflammation and the formation of blood clots in the arteries, and can even lower blood pressure. It is recommended that people eat fish at least twice per week to reduce plaque build-up. Baked and grilled fish are the most optimal for heart health.
Nuts are another very good and beneficial food items to keep the good health of our arteries. Almonds are the best choice because they are high in monounsaturated fats, vitamin E, fiber, and protein. The magnesium in almonds also prevents plaque formation and lowers blood pressure. Walnuts are another good source of omega-3 fatty acid, which will reduce “bad” cholesterol and raise “good” cholesterol levels, which in turn lowers the risk of plaque build-up in the arteries.
6. Olive Oil
Olive oil is rich in monounsaturated oleic acid, an essential fatty acid that lowers “bad” cholesterol and raises “good” cholesterol. Rich in antioxidants, it is one of the healthiest oils to use in cooking or for dressings.
Use olive oil instead of butter and drizzle over salad or pasta. It is recommended to choose 100 percent organic virgin olive oil for maximum health benefits.
In fruits, this summertime favorite is a great natural source of the amino acid L-citrulline, which boosts nitric oxide production in the body. Nitric oxide causes the arteries to relax, decreases inflammation, and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of heart disease.
Including this utterly amazing and juicy fruit in your diet is always highly beneficial. Drink pomegranate juice for optimal heart health. The powerful pomegranate has been shown to clear clogged arteries and improve blood flow. This is due to the free radical-fighting fruit’s high level of antioxidants, which stimulate the production of nitric oxide in the blood.
You can add the Pomegranate juice to your daily diet routine or you can snack on pomegranate seeds. Not only this, pomegranate juice can be added to your smoothies or mixed into a festive mocktail, and seeds are great sprinkled on your morning oatmeal.
Ahh.. the amazing benefits of this really amazing spice. Turmeric is really very beneficial for our health in many ways like- for our skin, our digestion and so on but it is also very beneficial for the heart and arteries. The main component of this spice is curcumin, which is a powerful anti-inflammatory. Inflammation is a major cause of arteriosclerosis or the hardening of the arteries. Turmeric also reduces the damage to arterial walls, which can cause blood clots and plaque build-up. Turmeric also contains vitamin B6, which helps to maintain healthy levels of homocysteine, which can cause plaque buildup and blood vessel damage in excess amounts.
Turmeric can be an ingredient in many dishes, both sweet and savory. One way to get your daily dose is by drinking a glass of warm turmeric milk daily.
This dark, leafy green is filled with potassium, folate, and loads of fiber, which helps lower blood pressure and prevents artery blockage. One serving per day helps lower homocysteine levels, a risk factor for heart diseases such as atherosclerosis.
It doesn’t matter if you eat it raw or cooked, the benefits are the same. So try it in salads, veggies, smoothies, and even on your omelet.
Good news for coffee lovers. This beloved pick-me-up helps keep your arteries clean. YES, you heard absolutely correct. In one study it has been found that drinking three cups a day significantly lowers your risk for developing atherosclerosis, or clogged arteries.
If coffee isn’t your cup of tea, green tea has also been proven beneficial to cardiovascular health. But make sure to stay away from adding sugars or lots of creams. Try and make your coffee as healthy and beneficial as possible.
12. Whole Grains
Whole grains contain soluble fiber, which binds to the excess LDL cholesterol in your digestive tract and removes it from your body. Whole grains also contain magnesium, which dilates blood vessels and keeps your blood pressure at regular levels. It is recommended to take at least six daily servings of whole grains, so trade your carbs for whole-grain alternatives like whole-grain bread, whole-wheat pasta, brown rice, quinoa, barley, and oatmeal to improve cholesterol levels and keep your arteries clear.
By making these changes to your diet you can improve your overall health, and prevent your arteries from blockage. Luckily, these options are delicious and provide endless opportunities for new recipes, tastes, and creativity. Hope this overall detail will be more helpful to all of you to know about some basic things regarding our diet routine to keep our arteries free from plaque and to maintain overall health.