Heart disease is the number one cause of death and accounts for one in four deaths according to the Centers for Disease Control and Prevention.
Coronary artery disease occurs when a buildup of plaque narrows the artery walls and restrict the proper blood flow to the heart, which in turn leads to a heart attack or cardiac death.
Arteries are not but blood vessels that provide oxygen-rich blood from the heart to various tissues in our body. When plaque builds up and blood flow becomes blocked, these clogged or blocked arteries leads to serious problems.
But food can be used as a natural remedy to regress blockage and clean arteries. After thorough research we have listed then artery friendly foods and how they will help us.
Is there something avocado can not do? Avocados help to reduce “bad” cholesterol and increase the level of “good” cholesterol that helps to clean the arteries. Avacado’s are rich in vitamin E, which prevents the oxidation of cholesterol and potassium, which is known to lower blood pressure.
How to add to your diet: Replace mayo with avocado in sandwiches, chicken salad or tuna salad.
Asparagus rich in fiber and minerals is one of the best foods to cleanse your arteries. Asparagus helps to lower blood pressure and prevent blood clots that can lead to serious cardiovascular diseases. There are many great recipes for asparagus and you can Steam, roast, grill and even eat it raw in salads.
Broccoli may prevent clogging of the artery as it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli is also high in fiber which is beneficial for overall heart health. Cruciferous vegetables such as broccoli, cauliflower, and cabbage, are proven to specifically help prevent clogged arteries and protect against disease.
4. Fatty Fish
While the myth that fat is bad for your arteries has been debunked, it is now important to know what kind of fat one should eat. Fatty fishes such as mackerel, sardines, salmon, tuna and herring are rich in healthy fats that can help clear the arteries.
Omega-3 fatty acids helps to increase “good” cholesterol while lowering triglycerides, reducing inflammation of the blood vessels and blood clots in the arteries and may even lower blood pressure.
More than often Nuts are considered as a powerhouse when it comes to heart health. Nuts are rich in monounsaturated fatty acids, vitamin E, fiber and protein. Try almonds, cashews or Brazil nuts – which are very high in magnesium. The magnesium in almonds also prevents plaque formation and lowers blood pressure. For good health the American Heart Association recommends 3 to 5 servings of nuts per week.
6. Olive Oil
Olive oil is rich in monounsaturated oleic acid, an essential fatty acid that helps to lowers “bad” cholesterol and increases “good” cholesterol. The monounsaturated oleic acid found in olive oil protects your heart and significantly reduces the risk of cardiovascular disease and stroke.
Olive oil is also rich in antioxidants, and it is one of the healthiest oils to use in cooking or for dressing.
The main component of Turmeric is curcumin, which is an anti-inflammatory power. turmeric’s anti-inflammatory compounds help to reduce damage to the artery wall.
A study on mice showed that these spices, rich in antioxidants may reduce the fatty deposits in the arteries by more than 25 percent. Turmeric tea is the easiest option if you want to add turmeric to your diet.
Turmeric can also be added as an ingredient in many dishes, both sweet and savory
Dark, leafy greens are full of potassium, folate, and fiber, which helps lower our BP and clogged arteries. Experts say one serving per day helps to lower homocysteine levels and the risk factors for heart disease.
Surprisingly it does not matter if you eat them raw or cooked, Spinach provides you with same benefits. spinach can be tried with salads, smoothies and even in your omelet.
Coffee lover? Here comes the good news. A study found that drinking 3 cups a day significantly lowers your risk for developing atherosclerosis, or clogged arteries.
If coffee is not your cup of tea?, then replace it with green tea.
Green tea has shown the same benefits as coffee for heart health. It is advisable to add no or less sugar with coffee if you are trying its use more than twice.
10. Whole Grains
soluble and Dietary fiber found in whole grains helps to bind excess LDL cholesterol in your digestive tract and improves blood cholesterol levels. Recent studies have also found that a diet with plenty of whole grains associated with the thinner walls of the carotid arteries.
Both antioxidants and vitamin C are good news for the health of the arteries – and citrus fruits have plenty of both. Research has shown that vitamin C has a strong role in reducing the risk of heart disease and flavonoids found in it help protect the arterial wall.
Watermelon is a plant species in the family Cucurbitaceae and this summertime delight is a great natural source of amino acid L-citrulline, which increases the production of nitric oxide in the body.
It is to be noted that Nitric oxide helps the arteries to relax, reduce inflammation and lower blood pressure.