Heart disease is the No. 1 killer in the US. It causes one in four deaths as reported by data obtained from Centers for Disease Control and Prevention. Heart disease is deadly because plaque buildups is progressive and narrows the inner walls of arteries. This leads to restricted blood flow which is eventually blocked. That’s why you should clean your arteries. Your life is important, and you can achieve great results by changing your menu.
Blood vessels in arteries carry nutrients and oxygen from the heart to other organs. Any clogging may trigger the development of cardiovascular disease. In other words, you have to keep your blood vessels clean. How to unclog arteries?
Eat healthy, work out, and introduce healthy changes to your diet. If you need more tips on how to unclog your arteries, just keep reading.
Iris Shai explains that healthy diet, moderate weight loss and lower blood pressure may trigger a regression of plaque that builds up for years.
Top 10 foods that unclog arteries
Apples are one of the greatest fruits when it comes to unclogging arteries. According to scientists at the Ohio State University, apples prevent plaque buildups in arteries. A single apple per day will reduce your bad cholesterol by 40% within four weeks.
How awesome is that? Antioxidants and polyphenols in apples prevent the oxidation of bad cholesterol or low-density lipoprotein. Oxidizing toxins actually harden your arteries.
- Fatty fish
Fatty fish is good for you. Eat more mackerel, salmon, sardines and tuna. Omega-3 fatty acids in fish have the power to unclog arteries. Fatty acids also reduce inflammation in blood vessels, and prevent hypertension and blood clots. Experts at the American Heart Association suggest that baked or grilled fatty fish reduces plaque buildups in arteries. Eat fish at least twice a week.
Avocados contain compounds that unclog arteries naturally. Use avocado instead of you regular butter, creams, mayonnaise, and salad dressings. Regular consumption of avocado lowers bad cholesterol by 11-22 percent, as confirmed in a study released in the US National Institutes of Health. An average serving of avocado offers enough fiber, protein and vitamins to meet your daily needs. These are good for you heart, too.
Joe Pizzorno, medical expert, says that vitamin K in broccoli prevents blood clotting. This cruciferous veggie is also packed with fiber, and lowers blood pressure. Broccoli relieves the stress plaque buildups and bad cholesterol cause in the arterial wall, meaning it keeps your heart healthy and your arteries unclogged.
Several studies say that too much coffee is bad for your overall health, but experts at the University of Western Australia actually say that coffee offers a few great benefits. According to them, consuming eight to 16 ounces a day helps you unclog arteries and reduce the risk of suffering a heart attack by 20 percent.
Coffee is abundant in antioxidants. Chlorogenic acid prevents heart issues. However, make sure you drink moderate amounts of coffee. You don’t want all that caffeine in your body, right?
Almonds and walnuts are great for your heart. These contain alpha-linoleic acid (ALA), vitamin E, monounsaturated fats, protein, and fiber. Nutrients in nuts reduce inflammation in blood vessels, and clear arteries naturally.
A serving of spinach a day reduces homocysteine levels in the body. Homocysteine is related to the development of heart diseases, such as atherosclerosis and clogged arteries, as confirmed by Circulation, the AHA journal. Add fresh spinach to your salads, and you can also eat it in soups, sandwiches or smoothies. It’s super tasty when combined with lemon and apples.
L-citruline is an amino acid that unclogs arteries. Watermelons are also abundant in nitric oxide, and it’s important for your heart. Nitric acid lowers blood pressure and clears blood vessels. Have a slice of watermelon for dessert or add it to your salads and salsa. There’s no better way to give your food a fresh flavor.
- Oranges and citruses
Oranges and citruses in general are abundant in pectin. It’s a type of fiber that clears arteries and lowers bad cholesterol. That’s what experts at the Harvard Medical School say. Don’t eat junk food, and add more citruses to your diet. This will help you prevent cholesterol buildups. Oranges boost immunity, and help the body fight against infections and diseases.
Asparagus is one of the best foods for your arteries. It’s abundant in vitamins B1, B2, C, E, K, fiber and minerals. This veggie supports the production of glutathione that prevents the oxidation of toxic substances in arteries. Alpha-linoeic acid and folic acid in asparagus minimize the hardening of blood vessels.
If you’re looking for a healthy meal to clear your arteries, combine a few of the aforementioned ingredients, and enjoy. These heart-friendly foods will protect your heart and your overall health. However, you have to be careful, and avoid sugar and saturated fats.
These two raise bad cholesterol, and make the problem even worse. Think positively, be consistent and commit to your diet. Removing dangerous buildups may be a challenge, but you can make it. Go step by step.