12 Foods that You Should Eat Daily for Clean Arteries
The number of people who are suffering from cardiovascular diseases is constantly increasing. Cardiovascular diseases affect the majority of people and one of the main risks for developing this life-threatening disease is clogged arteries.
Arteries are blood vessels responsible for carrying oxygen and nutrients from your heart to the rest of the body. Healthy arteries are elastic, strong, deposits-free, and flexible.
So, when cholesterol, fat and other substances accumulate in the arteries, they can become clogged and narrow and harden over time. This will lead to reduced blood flow through arteries, a condition known as atherosclerosis.
It is very important to know that clogged arteries do not occur overnight. This happens over a longer period of time. The main contributors to the development of this condition are diet and lifestyle choices.
Fortunately, the right choice of food can prevent clogged arteries and related health issues.
These are the best 12 foods that will effectively cleanse your arteries.
Garlic is a super healthy food that can effectively cleanse your arteries in a natural way. It is a great source of antioxidants that have the ability to prevent the action of free radicals, thus preventing blocked arteries and heart problems.
The regular consumption of garlic can reduce the level of LDL cholesterol. Moreover, it will improve your blood circulation, widen your blood vessels and prevent hardening of the aorta.
According to a study published in the Journal of Nutrition, the aged garlic extract can help in reducing coronary plaque volume in people who have metabolic syndrome.It is recommended to eat 1-2 cloves of raw garlic on an empty stomach. You can also include it in your salad dressings, soups, casseroles, and stews.
Broccoli has a rich content of vitamin K that has the ability to prevent calcification or hardening of arteries. The regular consumption of broccoli can prevent oxidation of LDL cholesterol which can cause serious heart conditions.
Being a great source of fiber, this super healthy vegetable can normalize blood pressure and reduce the stress that can lead to tears and plaque build-up in arterial walls.
3. Green Tea
Green tea is a great source of catechins, antioxidant plant phenols which can hinder the cholesterol absorption during digestion.
In order to improve your blood-lipid levels and reduce arterial blockage, you should drink 1-2 cups of green tea every day. Green tea is a natural metabolism booster, so it will help in weight loss, and boost your cardiovascular health.
This healthy green leafy vegetable possesses a number of health benefits, such as improving the heart health. Spinach has a rich content of nitric oxide, which prevents contraction, plaque and blood coagulation of the arteries, thus reducing the risk of heart attacks and strokes.
According to a study published by the Clinical Nutrition, the 7-day consumption of spinach can reduce postprandial arterial stiffness due to its rich content of inorganic nitrate. Moreover, spinach contains vitamins C and A that can prevent bad cholesterol which in turn reduces the risk of atherosclerosis.
Spinach has also a rich content of potassium and folic acid which can effectively fight high cholesterol and blood pressure. It is recommended to eat at least ½ cup of spinach a day. You can add this vegetable to your salads, soups, vegetable juice, or in your smoothie.
Being a great source of healthy fats and other essential nutrients, avocados have the ability to lower LDL and HDL (good cholesterol) levels, thus improving blood cholesterol.
According to a 1996 study, a diet rich in avocados can improve lipid profiles in healthy and particularly in hypercholesterolemic patients, even in the case hypertriglyceridemia is present.
Due to their rich content of vitamin E, avocados can also prevent cholesterol oxidization. They also contain folate that can lower homocysteine levels in the blood, and potassium that can lower blood pressure. It is recommended to consume ½ of avocado on a daily basis.
Due to their rich content of alpha-linolenic acid (ALA), flaxseeds have the ability to reduce inflammation and blood pressure, thus keeping arteries clear of obstructions and improving the overall health of the heart.
Curcumin, the active compound in turmeric has potent antioxidant and anti-inflammatory properties that can significantly improve heart health. It can reduce and prevents blockages of the arteries, thus protecting the cardiovascular system from damage.
Moreover, it lowers the level of LDL (bad cholesterol) in order to reduce the buildup in the arteries. The International Journal of Clinical & Experimental Pathology published a study which showed that turmeric can effectively prevent blocked arteries and improve heart health.
It was shown that this improvement is associated with its potent anti-inflammatory properties. Add 1 teaspoon of turmeric powder to a glass of warm milk and consume this 1-2 times a day. If you want to use curcumin supplements, make sure to consult your doctor first.
Pomegranates have a rich content of antioxidants. They can reduce fatty deposits in the arteries which in turn will prevent serious problems like atherosclerosis. This fruit has also the ability to stimulate the body’s production of nitric oxide, thus keeping your blood flowing and your arteries open.
This will prevent blood clots and plaque buildup in the arteries. The Clinical Nutrition published a study which claims that individuals with carotid artery stenosis, who consumed pomegranate juice for 3 years, experienced reduced carotid intima-media thickness, blood pressure and LDL oxidation.
Another study showed that pomegranate extract possesses atheroprotective properties that can reduce oxidative stress and inflammation in the vessel walls. It is recommended to consume 1-2 fresh pomegranates on a daily basis or drink 1 glass of freshly extracted pomegranate juice.
An apple a day keeps the doctor away! Well, apples contain pectin, a particular type of fiber that has the ability to reduce the levels of bad cholesterol in the bloodstream.
It interferes with the intestinal absorption of bile acids which in turn forces the liver to use circulating cholesterol in order to make more bile. Moreover, apples are a great source of flavonoids that can reduce the risk of heart disease and other cardiovascular conditions.
Magnesium and potassium found in apples can maintain your blood pressure under control. According to a 2013 study, in healthy, middle-aged people, the consumption of 1 apple on a daily basis for 4 weeks can lower the blood levels by 40%.
10. Chia Seeds
Chia seeds have become very popular and this is mainly due to the great number of benefits they possess. Chia seeds are a great source of omega 3 fatty acids that can reduce bad cholesterol, manage blood pressure, and clear your arteries.
This delicious food is extremely versatile and it can be consumed in a number of ways. Mix 1 tablespoon of chia seeds with 3 tablespoons and let it stand for 30 minutes.
You can use this mixture in your smoothies or add it to many other recipes including baking recipes. You can also sprinkle dry chia seeds on oatmeal or yogurt. Make sure to stay hydrated when eating chia seeds because they absorb a lot of water.
Being a natural artery-clearing food, asparagus can effectively lower blood pressure and prevent blood clots. It contains B vitamins that can lower homocysteine (an amino acid related to heart disease) and C-reactive protein levels.
A 2005 study claims that elevated homocysteine levels are a sign of increased risk of Cad and blood clots in the veins and arteries. Asparagus has a rich content of folic acid and vitamins B6 and B12 that can lower the elevated levels.
Moreover, it can stimulate the body’s production of an antioxidant known as glutathione that can fight inflammation and prevent damaging oxidation that can cause clogged or blocked arteries.
Asparagus also contains vitamin K that has the ability to prevent hardening of the arteries. Consume this incredible vegetable on a daily basis as much as you can. It can be consumed as an appetizer or side dish.
Being a great source of antioxidants, cranberries can reduce LDL and raise HDL cholesterol levels, thus improving cardiovascular health.
Cranberry juice contains more antioxidants than any other fruit juice. Consume two servings of 100% pure organic cranberry juice a day and you will be able to improve your health and protect your heart.