The number one killer of Americans is heart disease. Plaque buildup in the arteries is what causes this disease and it puts patients at risk for stroke and heart attack due to blocking blood flow. The typical American diet puts most people at risk for potentially developing heart disease at some point in life.
However, dietary modifications and lifestyle changes work to lower this risk. There are certain foods that are artery-friendly and help to prevent plaque formation and eventual blockage.
Asparagus cleans the arteries, prevents the formation of blood clots, and lowers the blood pressure. The high vitamin B content lowers the levels of homocysteine and C-reactive protein. Moreover, it stimulates the production of glutathione, which fights inflammation and prevents damaging oxidation that might cause to clogged or blocked arteries.
Asparagus also contains vitamin K which prevents hardening of the arteries and ensures calcium is out of the arterial linings.
Garlic is a rich source of antioxidants that prevent free radical damage and effectively cleanses the arteries. The regular consumption of garlic lowers the LDL cholesterol levels in the blood, boosts the blood circulation, prevents the hardening of the aorta, and widens the blood vessels.
According to the findings of a 2016 study published in the Journal of Nutrition, aged garlic extract helps in reducing coronary plaque volume in patients with metabolic syndrome. Therefore, add it to various meals, and eat 1-2 cloves of raw garlic every morning on an empty stomach.
The active ingredient in turmeric, curcumin, supports heart health and offers powerful anti-inflammatory and antioxidant properties. Curcumin prevents blockages in the arteries and lowers the LDL cholesterol levels.
Pomegranates are rich in antioxidants, reduce the fatty deposits in the arteries, and stimulate the body’s production of nitric oxide, which keeps the healthy flow of blood and the arteries open.
This prevents the accumulation of plaque and the formation of blood clots in the arteries.
Their powerful atheroprotective effects reduce oxidative stress and inflammation in the vessel walls. You should eat a few fresh pomegranates on a daily basis, and drink a glass of freshly extracted pomegranate juice once daily.
Salmon (or Other Fatty Fish)
Fatty fish like tuna, salmon, mackerel, herring, are abundant in omega-3 fatty acids, and their regular consumption lowers the risk of heart disease by decreasing inflammation and lowering triglyceride levels. Moreover, it may even elevate the HDL levels.
Persimmons are rich in polyphenols that lower the levels of LDL cholesterol and triglycerides.
Green tea is high in catechins, which are antioxidant plant phenols which inhibit the absorption of cholesterol during digestion. The regular consumption will reduce the blockage of the arteries, improve the blood-lipid levels, support cardiovascular health, boost metabolism, and help the weight loss process.
Avocados are rich in healthy fats and other important nutrients which lower LDL and elevate HDL levels. Moreover, they are also high in vitamin E, which prevents cholesterol oxidization, folate, which lowers homocysteine levels in the blood, and potassium, which lowers blood pressure.
Broccoli is loaded with vitamin K, which prevents calcification or hardening of arteries. Broccoli is rich in antioxidants and vitamins that prevent oxidation of LDL cholesterol, and fiber, which stabilizes blood pressure and lowers stress that might cause tears in arterial walls.
This blue-green algae relaxes the artery walls and normalizes blood pressure. Moreover, it supports the function of the liver to balance the blood fat levels.
Cinnamon is rich in antioxidants that lower bad cholesterol levels, reduce fats in the bloodstream, and prevent plaque buildup in the arteries.
Cheese lowers blood pressure and the consumption of three servings a day of low-fat dairy effectively lowers the systolic blood pressure, as found in studies.
Watermelons contain a powerful amino acid, L-citrulline, that lowers blood pressure and helps the production of nitric oxide, that widens blood vessels.
Apples are rich in pectin, which is a type of fiber that lowers bad cholesterol levels in the bloodstream. Moreover, they are high in flavonoids that lower the risk of heart disease and other cardiovascular conditions. Magnesium and potassium in levels lower high blood pressure.
Spinach is abundant in nitric oxide, which prevents contraction of the arteries, plaque, and blood coagulation, and thus lowers the risk of strokes and heart attacks.
Spinach is rich in vitamins C and A, which prevent bad cholesterol from adhering to the arterial walls, as well as potassium and folic acid, which lower high cholesterol and blood pressure.
Chia seeds are the richest source of omega-3 fatty acids. They are also high in fiber, and lower high blood pressure and bad cholesterol levels, and keep the arteries clean.
Cranberries are rich in antioxidants that lower LDL and elevate HDL cholesterol levels. The cranberry juice is actually the richest fruit juice in terms of antioxidants.
Olive oil has been found to lower the risk of stroke and other health issues. However, according to Megan Madden, a registered dietitian in New York, NY, ” although it’s a healthier option, remember to use these oils sparingly, as all fats still contain the same number of calories.”
Monosaturated fats in nuts lower the levels of bad cholesterol in the blood and reduce the risk of strokes and heart disease. Madden says: “Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and fiber, while walnuts are a great plant-based source of an omega-3 fatty acid called alpha-linolenic acid.”
Studies have shown that the consumption of two daily cups of 100-percent orange juice lowers diastolic (resting) blood pressure and improves blood vessel function.
Flaxseeds are loaded with alpha-linolenic acid (ALA), and clean the arteries, lower blood pressure, fight inflammation, and improve heart health.