There are plenty of foods which can aid you in unclogging arteries, reducing blood pressure and reducing inflammation- which are the main reasons for cardiovascular illness.
We suggest you these following foods, which not only are good for your heart, but also provide healthy skin, hair, hormone production, and nutrient absorption. Consume them in order to provide health heart and to be full of energy.
This vegetable is full of fiber and minerals such as K, B1, B2, C, and E. if you consume it, you can lower blood pressure and prevent blood clots to cause serious cardiovascular issues. Try steaming raw asparagus in order to get the maximum potential of this plant.
The next time you make a sandwich or salad, consider adding a few slices of avocado in lieu of mayonnaise or heavy salad dressing. Studies have shown that the intake of avocado leads in improved blood pressure and lowers the triglycerides and LDL at around 22%. Even more, the intake increases the good cholesterol for 11%. Avocado has a lot of minerals and vitamins.
Read our recent article here in order to reveal ten reasons why to include avocado in your diet.
Broccoli is vegetable which contains vitamin K, which helps in uncloging of the arteries. This veggie has a lot of vitamins and antioxidants, which prevent oxidation of LDL cholesterol. Broccoli also contains fiber, which normalize the blood pressure and lowers the stress.
4. Chia Seeds
Chia seeds help in regulating blood pressure, lowering LDL cholesterol, reducing triglycerides, and increasing the good cholesterol. Chia seeds are also effective in improving heart health and keep arteries clear. If you want to try Chia seeds then you can get some from this page on Amazon.
(Further reading: 10 Emphatic Reasons Why You Should Add Chia Seeds To Your Diet Today)
Only one tablespoon of cinnamon can lower the cholesterol and the same time can clear and prevent the buildup of plaque. Cinnamon contains antioxidants which improve the cardiovascular health by protecting blood from damaging oxidation. Put a bit cinnamon in a cup of tea or coffee and enjoy its taste. Or check out these recipes on EatingWell with cinnamon.
6. Coconut Oil
Regular intake of coconut oil – about 2 or 3 tablespoons per day – can aid in lowering plaque build-up in the arteries by aiding the conversion of cholesterol in the blood stream into a form that our bodies can use. Coconut oil contains medium chain triglyceride and lauric acid. They are believed to improve blood coagulation as well to perform antioxidant functions in the blood stream, prevent the risk of heart disease.
As per studies, the intake between 8 and 16 oz of coffee per day can reduce your risk of heart disease by around 20%. Just remember that overconsuming of caffeine can increase your blood pressure and heart rate, which can lead to some serious health issues.
Here are seven things you can do and to make your coffee extra healthy.
Cranberries can improve the cardiovascular health by lowering LDL and increasing HDL cholesterol levels. Actually, cranberry juice has more antioxidant power than all but one other fruit juice (100% red or black grape being the exception.) Cranberries contain high amount of antioxidant properties.
9. Cold-water “Fatty” Fish
Cold-water fish like salmon, mackerel, sardines, and tuna can aid in clear arteries. by eating cold-water fish you can improve our overall health. Consume fish twice weekly in order to reduce plaque build-up and inflammation that can lead to heart disease.
Flaxseeds are known for their ability to lower blood-pressure and inflammation, helping to keep arteries clear of obstructions and improve overall heart health. They contain alpha-linolenic acid. Add flaxseeds in a delicious smoothie or in one of these heart-healthy recipes by EatingWell!
11. Green Tea
Matcha green tea – contains high levels of catechins, antioxidant plant phenols which hinder the absorption of cholesterol while digestion. Drink cup or two of green tea every day to improve your blood-lipid levels and aid in lowering arterial blockage. Green tea helps in losing weight and improves the cardiovascular health by boosting your metabolism.
(Further reading: 10 Amazing Benefits Of Matcha Green Tea)
Nuts are always great option when it comes to clearing arteries. Almonds are very high in monounsaturated fats, vitamin E, fiber, and protein. Another great choice are walnuts. Nuts are great source of alpha-linolenic acid (ALA) – the same EFA that gives flaxseeds their favorable reputation.
13. Olive Oil
Olive oil is rich in monounsaturated oleic acid – an essential fatty acid (EFA) known for its positive effects on cholesterol levels and oxidative stress in the blood stream. This oil is considered to be one of the healthiest oils for cooking and dressing food. A recent study approves that olive oil can lower the risk of serious cardiovascular illnesses by up to 41%.
Advice: when buying olive oil, don’t buy the cheapest one. The reason is why low-cost olive oils are often cut with cheaper, less-healthy oils. Buy and use certified 100% organic virgin olive oil.
14. Orange Juice
Orange juice is great source of antioxidant vitamin C. The orange juice clears the arteries by preventing oxidative damage in the blood stream. For more information, read this article by the Bastyr Center for Natural Health.
Persimmons are full of fiber, antioxidants and polyphenols, both of which work to decrease LDL and triglycerides in the blood-stream. They also regulate blood pressure, keep your heart healthy, and clear your arteries.
Pomegranate also naturally stimulates production of nitric oxide in the blood which aids in opening arteries and regulating blood pressure. Consume fresh pomegranate or enjoy some organic pomegranate juice!
Spinach is full of fiber, potassium, and folate – all of which aid in reducing blood pressure and keep arteries clear. According to recent studies, you can reduce the homocysteine levels by consuming just one serving of folate rich greens. Enjoy your spinach sautéed, in a salad, or as part of a heart-smart smoothie!
Spirulina is a cytobacteria which not only regulates lipid levels in the blood, but is also a complete protein. Spirulina has all of the essential amino acids needed by the human body to maintain optimum health. Even more, spirulina is also packed with EFAs, including alpha-linolenic acid – the essential omega-3 fatty acid found in chia and flaxseeds that has been researched extensively for its capacity to lower arterial inflammation and improve cardiovascular health. Take Spirulina daily as a supplement.
If you include turmeric in your diet, you can lower inflammation and damage to arterial walls which are main causes of pluque build up and blood clots. What is more, studies have proven that high levels of curcumin in turmeric can help in the lowering of fat deposits in the arteries by 26%.
Watermelon contains amino acid L-citrulline, which helps in cleaning the arteries by reducing blood pressure and inflammation. Watermelon naturally stimulates production of nitric oxide, which improves artery health and blood pressure. Try some of these Best Watermelon Recipes by Southern Living!
21. Whole Grains
Whole grain breads, whole wheat pastas, brown rice, quinoa, barley, and oatmeal have long been celebrated for their role in ameliorating blood cholesterol levels, in keeping clean arteries and lowering the risk of heart problems.