The prevalence of cardiovascular conditions is increasing day by day, and more people are dying from them. One of the key risks for developing a cardiovascular 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.
However, they often become clogged, hard, and narrowed, due to the accumulation of fat, cholesterol, and other substances. 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 habits.
Here are the top 10 foods that you should eat daily for clean arteries.
Broccoli is high in vitamin K which prevents calcification or hardening of arteries. This vegetable is packed with numerous nutrients which protect against 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 build-up in arterial walls.
Another healthy food to cleanse your arteries naturally is garlic.
Garlic is rich in antioxidants that help inhibit the action of free radicals, making it an essential ingredient in preventing heart problems and blocked arteries.
Spinach is loaded with vitamins and fiber and it has the ability to reduce enzymes associated with heart disease.
4. Chia Seeds
Chia seeds have been traditionally used in the Mayan 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 and yogurt, or add them to salads and crunchy dishes. Also, leave a tablespoon of chia seeds to 3 tablespoons of water to soak for half an hour, and add the gel-like mixture to smoothies, desserts, and even baking recipes.
Remember to stay properly hydrated when consuming chia seeds, as they absorb lots of water.
5. 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.
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%.