High mortality due to heart disease makes everyone aware of the symptoms. Heart disease is caused by a progressive plaque buildup in the arteries. The plaques constrict the inner walls and block blood flow. Let’s learn foods that clean out your artery in this article.
Arteries are blood vessels that function to carry blood from the heart to all body tissues. When an artery is blocked, someone may suffer from cardiovascular disease.
Arterial blood vessels carry oxygen and nutrient-rich blood to every cell in the body. Imagine if such an important artery is blocked. Various health problems are certain to occur in the body. They are caused by the body not getting a supply of oxygen and nutrients.
The heart may be in good condition to pump blood and drain it into the arteries. But if plaque appears and arteries get narrower, it will have a big effect on your heart’s health. The heart will work harder in order for the blood can flow throughout the body.
In order for your heart and arteries to be healthy, you need to keep your diet free of bad or LDL cholesterol that clots blood. Also, eat foods that have benefits for cleaning your arteries.
Factors that cause constriction of blood vessels:
b. sugary foods,
e. excessive alcohol consumption, and
f. lack of exercise,
We call the condition as arteriosclerosis. This is a thickening of the arterial wall due to plaque buildup. The condition is a major risk factor for heart disease, heart attack, and stroke.
Then, can we clean the blockage in the arteries? Lifestyle changes, including what you eat, can prevent severe damage to blocked arteries. Want to know the best foods that can help cleanse arteries and prevent plaque-forming?
Here are 25 foods that clean out your arteries:
Apples contain pectin (soluble fiber) which can help reduce levels of bad cholesterol. It also contains potassium and magnesium that help control blood pressure. Magnesium helps prevent plaque buildup in the arteries.
Asparagus is a type of vegetable that is good for cleaning arteries. It contains a lot of fiber and minerals that help prevent blood clots. These vegetables work in the arteries to make it not accumulate and ward off plaque clumps. You can consume it by steaming, baking, roasting, or eating it raw.
Avocados are nutritious. Consuming avocados every day causes a decrease in triglycerides. In a study, patients with high cholesterol incorporated avocados into their diet for one week.
The patients experienced a 22 percent decrease in bad (LDL) cholesterol and triglycerides. They also experienced an 11 percent increase in good (HDL) cholesterol. Lowering triglycerides and LDL cholesterol means clearer arteries and fewer plaque buildup possibilities.
Berries can prevent cardiovascular disease and calcification of arteries. This is because berries contain flavonoids, which prevent the appearance of bad cholesterol.
Flavonoids can help prevent heart disease and protect artery walls by preventing atherosclerosis. Some examples of nutritious berries include strawberries, cherries, and cranberries.
Broccoli is rich in vitamin K. The body needs vitamin K for bone formation. It helps keep calcium from damaging the arteries. Broccoli is full of fiber. A diet high in fiber can help to lower blood pressure and cholesterol levels.
Broccoli contains sulforaphane. It helps the body use protein to prevent plaque buildup in the arteries. Consume two to three servings of broccoli per week for the greatest benefits. We can process the broccoli by baking or steaming.
6. Chia Seeds
Fiber and alpha-linolenic acid in Chia seeds can clean arteries. A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day. It helps regulate blood pressure. It also helps reduce LDL cholesterol, lowers triglycerides, and increases HDL cholesterol.
Cardiovascular exercise is another way to improve heart health and keep arteries clean. Common cardio exercises are brisk walking, running, cycling, swimming, rowing, and cross-country skiing. The protein and nutrition in chia seeds can help make cardiovascular exercise feel easier.
One teaspoon of cinnamon can help reduce fat in the bloodstream. It helps prevent the development of plaque in the arteries. In addition, it reduces bad cholesterol levels by as much as 26 percent. Read more about 25 amazing benefits of cinnamon for health here.
8. Citrus fruits juice and peel
A class of compounds found in citrus fruit peels called polymethoxylated Flavones (PMFs) have the potential to lower cholesterol more effectively. It compared with prescription drugs, only without the side effects. The prevention atherosclerosis effect of the peel is more effective than the juice. Citrus fruits are including oranges, lime, clementine, grapefruit, lemon, pomelo, tangerine.
Oranges are the perfect fruits for clogged arteries. The fruits have high levels of pectin as soluble fiber. It will absorb LDL cholesterol or bad cholesterol in food and prevent absorption by the body.
People who drink more than two, but no more than four times, a cup of coffee a day have a risk of heart disease about 20 percent lower than people who drink more than four or less than two cups of coffee.
Caffeine is a stimulant that can cause a temporary increase in blood pressure. If coffee consumption is too excessive, it can cause irregular heartbeats.
Garlic has long been known as a heart protector. It can help keep arteries clean. It reduces blood pressure and lowers bad cholesterol levels. To get a medicinal effect, you can consume one to two chopped raw garlic cloves. If you prefer garlic supplements, look for one that has a high amount of allicin. Allicin is the active ingredient in garlic.
Ginger has remarkable anti-inflammatory and anti-oxidative effects. The ginger contains heart-protective compounds such as shogaols and gingerols. The compounds can effectively prevent plaque buildup.
12. Green tea
Flavonoids in green tea are powerful antioxidants. Drink a few cups of green tea every day to lower the risk of stroke and cardiovascular disease. Consuming good quality green tea will prevent calcification. It helps keep blood vessel layers healthy.
13. Foods fortified with plant sterol
Eating sterol and stanol-containing foods can lower your LDL cholesterol. It helps reduce the risk of heart disease. You can find sterols and stanols in grains, vegetables, fruits, legumes, nuts, and seeds.
Since they need powerful cholesterol-lowering properties, manufacturers have started adding them to foods. You can get stanols or sterols in margarine spreads, fruit juice, cereals, and granola bars.
How Do Plant Sterols and Stanols Help?
On a molecular level, sterols and stanols look like cholesterol. Once they travel through your gastrointestinal tract, they will prevent your bloodstream from absorbing real cholesterol. Rather than clogging up your arteries, the cholesterol goes out with the waste.
Plant stanol esters help reject the absorption of cholesterol. Research shows that three servings each day can cut cholesterol by 20 points. Experts are studying food fortified with plant sterols for many years. A study found that an oz of stanol-fortified margarine each day could lower “bad” LDL cholesterol by 14%. The results published in the New England Journal of Drugs.
A study checked the effects of sterol-fortified fruit juice. Of 72 adults, half received regular fruit juice and half the fortified orange juice. After a fortnight, the people that drank the stanol-fortified juice had a 12.4% drop by their LDL-cholesterol levels. The results were published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology.
The FDA gave these the status of a “health claim” to stanols and sterol. It means experts widely agree on the cholesterol-lowering benefits of stanols and sterols. It also permits food industries to campaign the heart-healthy benefits on labels. Check food labels to view if the food has added plant sterols.
Nuts are rich in unsaturated fats, vitamins, fiber, and antioxidants. Not only that, but nuts are also healthy food for the heart and blood vessels if processed in the right way. You can eat various nuts such as almonds, peanuts, and cashews. Steam or boil the nuts to help maintain healthy blood vessels.
Read more about 8 nuts to reduce heart disease risk here.
15. Oily fish
Oily fish helps keep your arteries clean. Fishes are sources of healthy oil that can prevent the formation of plaque in the arteries. Eating fish is associated with lower heart attacks.
The oil contains omega-3 fatty acids that helps reduce inflammation in your arteries. Inflammation is one of the factors causing plaque formation in arteries. Eat two servings of salmon, halibut, mackerel, tuna, herring, or trout fish every week. It is good for your heart health.
16. Olive oil
Olive oil helps prevent clogged arteries. Drinking one tablespoon of pure olive oil every day can help maintain heart health. Read more about the 13 amazing health benefits of extra virgin olive oil here.
Persimmon is rich in antioxidants and polyphenols. The compounds help reduce LDL cholesterol and triglycerides in your bloodstream. Persimmon also contains high fiber. It is an important aspect of regulating blood pressure and cleaning your arteries.
Pomegranates can prevent hardening of the arteries. The fruits can even clean the plaque that has formed. A study published in the American Journal of Clinical Nutrition. The result showed that pomegranate juice has a strong antiatherogenic effect. Pomegranate juice can protect against the formation of fat deposits in artery walls. This is because of its antioxidant content.
Saturated fats in dairy products can significantly raise the blood cholesterol level. This can increase heart disease risk. On the other hand, the fat in soy milk is mostly unsaturated with zero cholesterol. Consume the soymilk regularly. It can help you lower triglycerides and bad cholesterol (LDL) levels. It also increases HDL levels.
Spinach is rich in vitamins A and C which help reduce the risk of plaque blockage in the arteries. Vitamin C deficiency is associated with a higher risk of heart disease.
A daily dosage of 4,500 mg of blue-green algae can help relax artery walls and normalize blood pressure. It helps reduce your LDL cholesterol by 10 percent and increase HDL cholesterol by 15 percent.
Turmeric is a powerful natural anti-inflammatory. It contains curcumin which decreases inflammation, the main cause of arteries hardening. Curcumin can help reduce excess fat in the arteries by over 25 percent.
Tomatoes contain powerful antioxidants. The compounds prevent oxidation of LDL cholesterol and keep your arteries clean. Tomatoes are the source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E. Regular consumption of tomatoes can reduce the risk of arteriosclerosis.
Watermelons help protect your heart. A study proved that consuming supplement L-citrulline (an amino acid found in watermelon) decreased blood pressure in six weeks. The amino acids in watermelon help your body produce nitric oxide that widens blood vessels.
The soluble fiber found in grains such as whole-wheat bread, brown rice, flaxseed, sesame seed, quinoa, and oatmeal can bind cholesterol in your food and take it out of the body. It reduces the cholesterol level in the blood and reduces the risk of heart disease.