According to the Centers for Disease Control, the number one cause of death in the U.S is heart disease. 1 in 4 deaths are attributed to this condition. Heart disease is caused by the buildup of plaque in the arteries that narrows them, restricting blood flow and eventually blocking them entirely.
Arteries are blood vessels that transport 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. How can you minimize the risk of having a heart attack by keeping your arteries healthy? Food can be used as a natural remedy to prevent blockage in your arteries. Here are 10 of the best foods you can eat to reduce the buildup in your arteries.
Asparagus is one of the best foods to cleanse your arteries. Full of fiber and minerals it helps lower blood pressure and prevent 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 also boosts brain function by aiding in oxygen transportation throughout the body. helps 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-linoleic acid and folic acid, which prevent hardening of the arteries.
There are many great recipes for asparagus. Steam it roast it grill it and even eat it raw in salads.
2. Avocado: is a healthy food, as it helps reduce the “bad” cholesterol and increase the “good” cholesterol that helps to clear arteries. It also contains vitamin E which prevents cholesterol oxidation as well as potassium which lowers blood pressure. Avocados are a delicious replacement for butter and cheese. for mayo on a sandwich or as a salad topping and of course in guacamole.
3. Broccoli: is a great source of vitamin K which prevents arterial plaque build-up. It also contains anti-oxidants which reduce cholesterol oxidation. Broccoli also acts as an effective blood pressure regulator and reduces stress, which can lead to arterial plaque build-up. walls. These little trees also rich of sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.
Broccoli is a versatile vegetable, so it’s recommended to have two to three servings per week. It tastes great grilled, roasted or steamed and also is a great side dish.
4. Fatty Fish
Fatty fish are chock-full of healthy fats, which can help to clear your arteries. Omega-3 fatty acids help increase “good” cholesterol while reducing triglyceride levels, decreasing blood vessel inflammation and the formation of blood clots. clots in the arteries and can even lower blood pressure.
The American Heart Association (AHA) recommends eating fish at least twice per week to help reduce plaque build-up. Baked and grilled fish are the most optimal for heart health.
5. Nuts: Instead of reaching for the cookie jar, reach for a healthier alternative. Nuts are a great choice because they’re high in monounsaturated fat, vitamin E and fiber. The magnesium in nuts also prevents plaque buildup and lowers blood pressure. Walnuts are another great source. Omega-3 fatty acid which will reduce “bad” cholesterol and raise “good” cholesterol levels which will prevent heart disease.
Taking 3 to 4 servings of nuts per week is highly recommended by the American Heart Association. Almonds, walnuts, pecans, and pistachios are all great additions to salads
6. Olive Oil
Olive oil is an effective way to lower “bad” cholesterol and raise “good” cholesterol. It is also rich in antioxidants. Here are several ways to incorporate olive oil into your diet:
- Drizzle on salads, vegetables, or fish.
- Use as a cooking oil for pasta dishes.
Use olive oil as a salad dressing or on pasta instead of butter. It is best to use organic extra virgin olive oil for the highest nutritional value.
This summertime favorite is a great natural source of the amino acid L-citrulline which boosts nitric oxide production in the body. Nitric oxide decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat. Abdominal fat is associated with an increased risk of coronary artery disease.
The main ingredient for this spice is curcumin, an anti-inflammatory. Inflammation is a major cause of arteriosclerosis. Turmeric also reduces the damage to arterial walls which can cause blood clots and plaque build up. Turmeric also contains B6 Vitamin B12 is essential for maintaining healthy levels of homocysteine, which can cause plaque buildup and blood vessel damage in excess amounts.
Turmeric can be used in many dishes, both sweet and savory. To get your daily dose, drink a glass of warm turmeric milk daily. If you’ve never cooked with it before now, this is the time to get creative for your health!
This leafy green is filled with potassium and folate, which lowers blood pressure and prevents artery blockage. One serving a day helps lower homocysteine levels, a risk factor for heart disease such as atherosclerosis.
Whether you eat it raw or cooked, spinach offers numerous benefits. Try it in salads, smoothies and even on omelets.
10. Whole Grains
Whole grains contain soluble fiber, which binds to 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.
The American Heart Association recommends six daily servings of whole grains, so swap your carbs for whole-grain alternatives like whole wheat breads, pastas, brown rice quinoa barley and oatmeal to ameliorate cholesterol levels and keep your arteries clean.
Making these dietary changes can improve your overall health and prevent heart disease. Luckily, the options are tasty and provide endless opportunities for new recipes and creativity.