If you want a healthy and happy heart, you need to follow a healthy choice of food that will lead to a healthy lifestyle. Heart diseases are one of the worst diseases because of the increasing build-up of plaque in the arteries, which shrinks the inner walls, blocking and reducing the blood flow.
Arteries are those blood vessels that deliver blood from the heart to the different cells in the body. To keep your heart and arteries clean and blockage free, you need to insert a list of healthy foods into your daily diet. These foods will help in unclogging your arteries. So, here are the top 20 artery-cleansing foods to maintain a healthy heart.
Asparagus is one of those foods that will not only cleanse your arteries but also lowers the risk of heart diseases. It contains minerals and fibres that will help in balancing the blood pressure and preventing the blood clotting that can lead to serious heart issues. It contains the kind of antioxidants that fight damage and prevent the inflammation and the oxidation that causes the blockage in the arteries.
It works within the veins and arteries to reduce the inflammation that may have increased over time. It enhances the production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes the blockage in the arteries. There are many ways to eat asparagus for artery cleansing, you can simply roast, steam, grill and even eat it raw in salads.
Avocado helps in reducing the LDL cholesterol and increases the HDL cholesterol that helps in cleansing the arteries. It contains potassium, which is known to normalize the blood pressure and contains vitamin E, which prevents inflammation and cholesterol oxidation.
Not only can this mouthwatering fruit help to keep your blood flowing smoothly, the average avocado also contains around 4 grams protein and 11 grams of fibre, not to mention an impressive list of vitamins and antioxidants. You can eat it raw, spread it on a piece of bread or make a glass of avocado juice.
3. Orange Juice
Drinking one to two cups of freshly squeezed orange juice for artery cleansing every day with no sugar can help to normalize the blood pressure and reduce the blockage of arteries. Also, orange juice is full of antioxidant vitamin C which helps to cleanse arteries by preventing damage of oxidation in the bloodstream.
100% pure orange juice is chock full of antioxidants that work to improve the function of blood vessels. This juice also helps to decrease high levels of blood pressure. It is best if your orange juice is fresh and pure because this ensures that you get every health benefit it can give.
Cinnamon can be used in tea and it can be used on a piece of toast, but this spice also offers up to a 26% reduction in bad cholesterol. It also helps to reduce the accumulated plague on the inner walls of the arteries.
So forget about the sugar and start using cinnamon. Try this refreshing spice in a cup of tea or sprinkled on top of the coffee. For a proper cinnamon usage in your daily diet, use one to two teaspoons per day which is enough to experience the benefits.
Pomegranate is another natural boost for cleansing and unclogging your arteries. This fruit is extremely helpful for avoiding blockages in the arteries because it contains phytochemicals. Pomegranates also enhance the production of nitric oxide, which helps to boost the flow of blood in the arteries.
Antioxidant phytochemicals are naturally present in pomegranates and they do an excellent job of protecting the circulatory system from damaging oxidation which can cause plaque build-up and dangerous blood clots. You can eat fresh pomegranate or enjoy some organic pomegranate juice.
That morning cup of energy may help to reduce your risk of heart disease by as much as 20 percent. These benefits are associated with three to four cups each day of coffee for artery health. Drinking an excessive amount of coffee could actually do more bad than good for some people due to the caffeine content.
For those who have a sensitive stomach, cold coffee is a great choice. Cold brew coffee is simply brewed with cold water so it lowers the acidity and bitter taste of coffee. I guarantee that it is easy to do and really good for your health. You can refer to coffee grinders for a cold brew and how to create a perfect cold brew
Just make sure to take all things in a limit, including caffeine. Over-consumption of any stimulant has the ability to increase your blood pressure and heart rate, which can lead to some bad health problems.
Cheese often gets a bad impression when it comes to a healthy diet, but it is effective in helping to prevent heart problems and stroke. Regular and moderate cheese usage also helps to control blood pressure. Ideally, you will get three servings each day.
Nuts are the most important and healthy options when it comes to keeping your heart and arteries clean and healthy. They contain alpha-linolenic acid, omega-3 fatty acids and monounsaturated fats. These works to lower the levels of LDL cholesterol in the body. Walnuts and almonds are the popular choices and just a half a handful a day provides you with a sufficient amount of nutrition.
Nuts are known for containing the healthy fats that are important for a heart health. Almonds are the best choice because they are rich in fibre, monounsaturated fats, vitamin E, and protein. Magnesium present in almonds prevents plaque build-up and normalizes the blood pressure.
9. Whole Grains
Whole grains contain fibre, which helps to reduce the bad cholesterol from your digestive system and sometimes completely removes it from your body. Whole grains also contain magnesium, which increases the flow in blood vessels and keeps your blood pressure at a normal level.
The AHA recommends at least six daily servings of whole grains for cleansing arteries, so trade your carbs for whole-grain alternatives like whole-grain bread, whole wheat pasta, brown rice, quinoa, and oatmeal to regulate cholesterol levels and keep your arteries clean.
10. Olive Oil
Olive oil is rich in monounsaturated oleic acid, an essential fatty acid that lowers LDL cholesterol and raises HDL cholesterol. It is relatively rich in antioxidants, it is one of the healthiest oils to use in cooking or for dressings.
Use olive oil in place of butter and spread over salad or pasta. When choosing the olive oil, avoid buying the cheap priced option on the shelf. These products are inexpensive for a reason you don’t want to know. Low-cost olive oils are often cut with less-healthy oils or have been damaged by excessive heat during the extraction process. It is recommended to choose 100 percent organic virgin olive oil for cleansing arteries.
Not only is it juicy and delicious, watermelon is another fruit that is great for your heart. As an excellent natural source of the amino acid, watermelon can help to keep arteries clean by normalizing blood pressure and decreasing inflammation. In much the same way as pomegranate, watermelon naturally stimulates the production of nitric oxide, which further improves artery health and blood pressure.
You can eat watermelon for cleansing arteries, which boosts nitric oxide production in the body. Nitric oxide causes the arteries to calm and relax, reduces inflammation and can help normalize the blood pressure. Watermelon also helps to modify blood lipids and reduces belly fat accumulation. Less fat in the abdominal area reduces the risk of heart diseases.
The most beneficial component of this spice is curcumin, which is powerful for preventing inflammation. Inflammation is a major cause of arteriosclerosis or the hardening of the arteries. Turmeric also decreases the damage to arterial walls, which can cause blood clots and plaque build-up. Turmeric usage for artery disease can be beneficial in many ways.
It contains vitamin B6, which helps to maintain a normal level of homocysteine, which can cause and blood vessel damage and inflammation in a huge amount. It can be used as an ingredient in every kind of dish, either sweet or savoury. One way to get your daily intake is by drinking a glass of warm milk with a half teaspoon of turmeric on a daily basis. If you have never used it before, now is the right time to get to know it for the sake of your health.
This green vegetable is rich in potassium, folate and fibre, which helps lower blood pressure and prevents artery blockage. Once per day helps to reduce homocysteine levels, a risk factor for heart diseases such as atherosclerosis. You can eat it raw or cooked, the benefits are the same.
Spinach as an artery food is a powerful ally to have on your side when it comes to your cardiovascular health. Spinach contains a lot of fibre, potassium and folate, which help to lower blood pressure and keep your arteries safe and sound.
In addition, this study showed that one serving per day of folate-rich leafy greens, spinach included, significantly lowered homocysteine levels, which are recognized as a loyal friend to cardiovascular disease and atherosclerosis.
Broccoli can help in avoiding artery clogging because it is filled with a lot of vitamin K, which stops the calcium from damaging the arteries. Broccoli is full of fibre that helps in preventing cholesterol oxidation, which makes the blood pressure lower and reduces stress to relax the mind. Stress can lead to cause a build-up of arterial walls.
These little branches of trees also contain sulforaphane, which helps the body use protein to prevent the increasing plaque in the arteries. Broccoli usage is recommended two to three times per week for the maximum benefits. Broccoli is a versatile vegetable and it tastes really good when it is roasted, grilled or steamed and is an appetizing side dish.
15. Fatty Fish
Fatty fishes like the salmon, mackerel, sardines, herring and tuna are a great source of healthy fats, which can clear the arteries. Omega-3 fatty acids help to increase the “good” cholesterol while reducing triglyceride levels, decreasing the inflammation of blood vessels and the creation of blood clots in the arteries, and can even lower the blood pressure.
Salmon as an artery food is one of the most heart-healthy fish because, like nuts, it contains an array of healthy fats. The healthy fats in salmon help to improve the good cholesterol, reduce triglyceride levels and decrease the blood clotting. The American Heart Association (AHA) recommends people to eat fish once or twice per week to reduce plaque build-up. Baked and grilled fish are the healthiest options for a healthy heart.
It is usually found in a powder or a supplement form. A daily intake of this weird looking blue-green algae can help relax the artery walls and lowers blood pressure. It may also help your liver balance the levels of blood fats which helps in decreasing your LDL cholesterol by 10 percent and raising HDL cholesterol by 15 percent, according to a recent study.
Technically it is not a vegetable, this powder derived from a particular species of blue-green algae holds its own in the vegetable department due to its vast array of amino acids. These amino acids surpass any found in any plant-based sources of protein, helping to fortify your health and regulate levels of lipid in your blood.
When you combine it with omega 3 fatty acids, it can reduce the arterial inflammation and provides a natural boost for the health of your heart. Spirulina food is best enjoyed as a nutrient-filled addition to your green smoothies or simply as a daily supplement.
The beautiful red beauty called cranberries belies their rich antioxidant properties, along with their amazing tart and sweet flavour. Like avocados, the high concentrations of antioxidants contained within their reddish depths really gives a boost to your cardiovascular health by lowering LDL cholesterol and elevating HDL cholesterol levels. And the most amazing benefit of it is that you can get all the artery cleansing effects of this red beauty in an ice cold glass of pure cranberry juice.
It is a healthy decision to choose cranberries as a cleansing food for the heart and arteries. Studies conclude that regularly drinking a glass of 100% pure cranberry juice increases good cholesterol and reduces bad cholesterol. Those who drink it regularly also have a 40% reduction in heart disease risk.
Persimmons are a bit weird in taste but they look like a tomato. You have probably crossed the persimmon display without looking at it in the market because you simply didn’t want those weird looking things.
Persimmons for cleansing arteries are a natural source of antioxidants anaspid polyphenols. Like the avocado and cranberry, these help to decrease the LDL cholesterol and triglycerides from your bloodstream. Another benefit is that persimmons are relatively high in fibre, which is a great solution for regulating blood pressure and cleansing your arteries on a daily basis.
19. Plant Sterols
There are certain foods that have plant sterols and these compounds help in reducing the cholesterol levels. This is due to these plant sterols needing cholesterol to function properly, so they use up the bad cholesterol in the body so it is unable to build up. Foods fortified by plant sterols are margarine, milk and orange juice.
20. Green Tea
One of the most important benefits of green tea for artery is that it contains flavonoids. These are a kind of antioxidants that fight free radicals in your body. They help to increase the lining of blood vessels and keep the level of cholesterol low, which provides a healthy blood pressure and prevents clotting.
A cup of nutrient-filled matcha green tea contains a great level of catechins, antioxidant plant phenols which makes it difficult to absorb the cholesterol in the digestion process. Enjoy one to two cups of green tea every day to improve your blood flow levels and to reduce the blockage in the artery. This tea also gives a healthy boost to the metabolism which can help you to shed those extra calories, improving your cardiovascular health.
Your arteries are always ready to clean out the excessive plaque provided that you let them do so. You will stop this natural healing process if you continue to involve in too much unhealthy fried food, desserts, alcohol and smoking. The arteries are blood vessels that transport nutrients and oxygen from your heart to the rest of your body. For the process to act normally, the arteries should be strong, clean and clear of any deposits.
It is necessary to understand the importance of cardiovascular function as this is where we usually go wrong. This is because a minor clog can lead to a major heart disease even at a very young age. The end results are the increased level of blood pressure and strokes.
Therefore, you need to take care of your cholesterol and blood pressure. If the arteries get blocked, it can lead to a deadly health issue. Food can be used as a natural remedy to prevent blockage and prevent further damage to your arteries.