15 Foods to Eat Daily for Clean and Unclogged Arteries
Do you know why having clean arteries is important for your health? Or, how to keep them clean naturally? What could happen if your arteries are clogged? These are some of the questions you should all ask and we hope this article will give you the answers.
Arteries are blood vessels that supply the body tissues with oxygen-rich blood from the heart. But, if plaque builds up in these blood vessels, their inner walls will narrow, thus obstructing and eventually blocking the blood flow.
This could result in stroke, heart attack, and heart disease. And, since heart disease is the world’s leading cause of death, it means you should pay more attention to keep your arteries clean and prevent them from accumulating plaque.
How to Keep Your Arteries Clean
So, what can you do to keep these blood vessels free of blockage, thus preventing heart disease, heart attack, and stroke?
The first and most important thing is to change your diet. It should consist of foods high in antioxidants, and low in cholesterol.
Other steps you can take to prevent and reduce artery plaque is exercise more, lose the extra pounds, and quit smoking.
Today, we’ll focus on the foods you should eat to keep your arteries clean. Generally, you should avoid fast food, processed milk products, fatty meats, sugar, and pastries.
15 Heart-Friendly Foods
Here are several foods that will make your diet heart-friendly by preventing artery plaque buildup.
1. Fresh Fruit
Organic fruit is rich in antioxidants, fiber, vitamins, and minerals –nutrients that are essential for your heart health. Also, antioxidants protect your cardiovascular system from damage.
Mackerel is high in the heart-healthy omega-3s which reduce LDL cholesterol and blood pressure levels. These fatty acids help maintain blood vessel elasticity.
Also, it’s rich in vitamin D which helps improve blood pressure levels and reduces the risk of heart disease. (1)
3. Black Beans
They contain vast amounts of fiber which helps reduce cholesterol levels. (2)
Flaxseeds contain omega-3 fatty acids, lignans, and fiber – a content which protects against cardiovascular disease. (source)
Spinach is high in fiber, potassium, folate, and lutein, which means it’s an excellent choice for your heart health.
Eat more nuts to increase your selenium intake, as this mineral is known to reduce the risk of heart disease. Also, nuts are rich in omega-3s, monounsaturated fats, and polyunsaturated fats – good fats that support your heart health.
7. Sunflower Seeds
These seeds contain vitamin E and phytosterols which help prevent high cholesterol.
Their monounsaturated fat content reduces LDL cholesterol while increasing the HDL cholesterol levels.
Lentils, kidney beans, and chickpeas are heart-friendly legumes rich in calcium, omega-3s, and soluble fiber.
This vegetable lowers cholesterol and blood pressure levels, thus protecting the cardiovascular system from many problems. (3)
Cayenne peppers are abundant in this compound which helps control cholesterol levels and inflammation in the body. (4)
12. Green Tea
Studies suggest that green tea could reduce triglyceride and bad cholesterol levels, thus lowering the risk of heart disease and stroke.
13. Olive Oil
Use extra virgin olive oil to prevent cholesterol from building in your artery walls. (5)
This vegetable contains the powerful antioxidant called lycopene which prevents the LDL cholesterol from sticking to your artery walls. That’s why tomatoes help protect against artery plaque buildup. (6)
15. Pomegranate Juice
Natural pomegranate juice contains the highest amount of antioxidants than other fruit juices. It’s even better than orange, blueberry, and blackberry juice. That’s why it could help protect against arteriosclerosis. (7)
There are many ways to include these foods in your daily diet, so don’t wait to develop some cardiovascular disease to increase their intake.
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