These days, cardiovascular diseases became prevalent, and numerous people suffer from some kind of heart issue. Clogged arteries are one of the main factors contributing to these diseases, so we must maintain clean arteries. The role of these blood vessels is to carry oxygen and nutrients from your heart to the rest of your body and when healthy, they are elastic, flexible, strong and free of deposits.
12 Best foods for Clean Arteries
However, they often become clogged, hard and narrowed, due to the accumulation of fats, cholesterol and other substance. This condition is also known as atherosclerosis and results in a lowered flow of blood through the arteries. The blockage of arteries is a prolonged process which develops gradually and is often caused by bad dietary and lifestyle habit. However, you can prevent such issues by consuming healthy foods and the following 12 are the best foods for clean arteries;
1. Broccoli
Broccoli is high in Vitamin K which prevent calcification or hardening of arteries. This vegetable is packed with numerous nutrients against the oxidation of LDL cholesterol and serious heart conditions. It is also rich in fiber which manages stress, regulates blood pressure and thus prevents tears and eventually plaque buildup in arterial walls.
2. Green Tea
Green tea is high nutrients, which are antioxidant plants phenols which prevent the absorption of cholesterol during digestion, therefore you should drink ½cups of green tea daily to improve blood lipid levels in lower arterial blockage. This tea also boosts metabolism and helps in weight management.
3. Flaxseeds
Flaxseeds are high in alpha-linolenic acid ALA, which lowers blood pressure and inflammation and maintains arteries clean
4. Spinach
Is high in nutrients and offers numerous health benefits. It is high in nitric oxide which prevents contraction of the arteries, coagulation and clack and thus reduces the risk of stroke and heart attacks. Clinical Nutrition Research published a 2015 study which found that seven-day consumption of spinach as an inorganic nitrate source, lowers postprandial arterial stiffness.
It is also rich in Vitamin C and prevent bad cholesterol from adhering to the arterial walls and lowers the risk of atherosclerosis. This vegetable is also a rich source of potassium and folic acid which regulate cholesterol and blood pressure. You should consume at least half a cup of spinach daily and add to smoothies, salads, soups and juices.
5. Pomegranates
Are high in antioxidants and prevent damage due to free radicals and reduces the accumulation of salt in the arteries thus lowering the risk of cardiovascular diseases, they also trigger the production of nitric oxide which supports blood flow and maintains the arteries open, preventing plaque buildup and blood clots in the arteries. The findings of a study conducted in 2014 and published in Clinical Nutrition, patients with carotid artery stenosis who drank pomegranate juice for three years experienced lowered blood pressure, reduced common carotid intima-media thickness and low-density lipoprotein LDL oxidation.
Another 2013 study published on atherosclerosis showed that pomegranate extract caused thorough protective effects that lower oxidative stress and inflammation in the vessel walls, you should costume 1-2 pomegranate a day and drink a glass of freshly squeezed pomegranate juices.
6. Cranberries
Cranberries are abundant in antioxidant and thus support heart health as they lower LDL and increase HDL cholesterol levels. The juice has more antioxidant power than all fruit juices except 100% red or black grape. You should drink two servings of 100% pure organic cranberry juice a day to boost overall health and prevent heart diseases.
7. Avocados
Avocados are high in healthy fats and other important nutrients that enhance blood cholesterol by reducing LDL and increasing HDL levels. High-density lipoprotein HDL or the good cholesterol prevent blockage of the arteries. The results of a 1996 study published in the archives of medical research showed that Hyman on saturated fatty acids and a diet high in these fruits improve life at profiles and healthy and especially in mild hyper cholesterol patient even if they suffer from hypertriglyceridemia.
Vitamin E also protects against cholesterol oxidation. Avocados are high in folate that lowers harmful Hama’s assign levels in the blood while potassium reduces blood pressure. You should eat a half avocado a day so you can consume it as a butter or cream replacement on bread and toast.
8. Asparagus
This natural artery-clearing food prevents blood clotting and lowers blood pressure. The B vitamins especially B6 reduces Hama’s cysteine which is an amino acid related to heart disease and C-reactive protein a marker of inflammation level. Circulation published a 2005 study which showed that increased Hama’s assign levels raise the risk of cat and blood clots in the arteries and veins. Asparagus reduces these levels due to the high folic acid in vitamins B6 and B12 content.
Asparagus triggers the production of glutathione which is an antioxidant that prevents inflammation and damaging oxidation that caused a clogged or blocked arteries, also the vitamin K and asparagus prevents artery hardening and keeps calcium out of the arterial linings. You should, therefore, consume it regularly as a side dish or as an appetizer.
9. Turmeric
The active ingredient in turmeric curcumin has powerful anti-inflammatory and antioxidant properties which support heart health. It also strengthens the cardiovascular system and prevents damage by reducing and preventing blockages of the arteries. Also, it reduces LDL or bad cholesterol levels or thus prevents buildup in the arteries.
The findings of a 2015 study published in the International Journal of Clinical and experimental pathology showed that turmeric prevents blocked arteries and boost heart health. Researches showed that the main culprit for the improvement of coronary artery permeability is the anti-inflammatory effects of curcumin. You should drink a glass of milk with a teaspoon of turmeric once or twice daily. You can also take curcumin supplements of 400-600mg three times daily.
10. Apples
Apples are rich in a particular type of fiber; pectin, which lowers bad cholesterol in the bloodstream by interfering with the intestinal absorption of bile acids, this makes the liver to use circulating cholesterol to produce more bile. Also, apples are rich in flavonoids which lower our risk of heart disease and other cardiovascular conditions. Apples are high in magnesium and potassium which helps the control of blood pressure. Try to eat an organic apple daily with the skin in order to enjoy all these benefits.
Also, Read What are Triglycerides Levels and How to lower it?
11. Garlic
Garlic is a real healthy powerhouse which prevents blockage of arteries and cardiovascular issues and prevents damage due to free radicals. Its regular consumption lowers the LDL cholesterol levels in the blood, boost blood circulation, prevent the hardening of the aorta and widens blood vessels. According to a 2016 study published in the Journal of Nutrition, the aged garlic extract lowers coronary plaque volume in the case of metabolic syndrome. You should eat 1-2 cloves of garlic every morning on an empty stomach and added to your stews, soups, salad dressings and all kinds of dishes.
Chia seeds
Chia Seeds have been traditionally used in the Malian and Aztec cultures as they have a myriad of health benefits. This plant is the highest in Omega-3 fatty acids plant and it is also rich in fiber making it ideal for reducing bad cholesterol, managing blood pressure and clearing the arteries.
You can eat chia seeds in numerous ways, you can sprinkle the dry seeds on oatmeal or yogurt or add them to salads and crunchy dishes, also leave a tablespoon of chia seeds to three tablespoons of water to soak for half an hour and add the gel light mixture to smoothies, desserts and even baking recipes. Remember to stay properly hydrated when consuming chia seeds as they absorb lots of water.