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- August 4, 2018
- 3:30 pm
These foods will clean your arteries naturally and reduce cholesterol, which will help prevent a heart attack.
Having healthy arteries means preventing the likelihood of heart attacks and strokes. The British Heart Foundation notes that there are those who have blocked arteries or atherosclerosis and are simply unaware of it. They only become aware of it once they develop symptoms like angina or claudication. Sadly, the first time that someone realizes they suffer from this is when they experience something like a stroke or a heart attack.
– Fish. The first food that you should start consuming more is fish. Fish has a ton of healthy omega-3 fatty acids. These acids are known to have positive influences on blood cholesterol levels which ultimately leads to clogged arteries. In a study done by the American Journal of Clinical Nutrition, it was found that women who ate two or more servings of fatty fish had better cardiovascular health. Some fish you can turn to are herring, tuna, trout, mackerel, and salmon!
– Citrus fruit. In a study published in Arya Atherosclerosis, citrus fruit was found to have significantly reduced systolic blood pressure. It also reduces stenosis. Back in the 18th century, they even used citrus to treat scurvy. Eating oranges and grapefruit in particular, according to a study by the University of Southern California Department of Preventive Medicine, foods that are high in viscous fiber, protect your arteries from clogging.
– Walnuts. A study conducted by Yale University’s Prevention Research Center found that . On top of that, according to Drweil.com, “Spanish researchers recently reported that eating about eight shelled walnuts worked better than olive oil at protecting arteries from damage that can follow a meal high in saturated fat.
– Flaxseed. If you aren’t a fan of flaxseed, you should start getting used to them. They have a ton of health benefits to them, one is helping the health of your arteries. A study published in the Canadian Journal of Cardiology concluded that flaxseed could have strong beneficial effects in the primary and secondary prevention of cardiovascular disease. Health.clevelandclinic.org notes that Flaxseeds have “omega-3 fatty acids, fiber, and phytoestrogens that boost heart health”.
– Turmeric. When it comes to the health of your arteries and heart, Turmeric should be your best friend. Turmericforhealth.com writes that there have been over 200 research studies that have looked into the therapeutic efficacy of Turmeric and curcumin in various heart conditions. Not only does it protect the heart, but it also fights different metabolic conditions that play a factor in the development of heart diseases.
– Green Tea. According to health.harvard.edu, there have been a number of studies that have looked at the possible link between green tea and cardiovascular disease. A study of 40,530 Japanese adults found that those who drank more than five cups of green tea a day had a 26% lower risk of death from heart attack or stroke and a 16% lower risk of death from all causes than people who drank less than one cup of green tea a day.
– Cinnamon. There are a ton of different health benefits to eating cinnamon in its natural form. It’s considered an antioxidant, it has anti-inflammatory properties and it can also cut the risk of heart disease. A meta-analysis of the research available conducted by the College of Pharmacy, Western University of Health Sciences, in Pomona California, concluded that cinnamon can have the effect of reducing cholesterol, LDL cholesterol, and triglycerides.
– Pomegranates, both in the laboratory and in clinical studies, pomegranate has proven to avert a number of pathological changes that are associated with cardiovascular disease.
How do omega-3 fatty acids in oily fish benefit the cardiovascular system?
Heart disease commonly results from the narrowing and accumulation of plaque in the arteries leading to the heart. This process, also known as atherosclerosis, can lead to heart attacks, stroke, and other cardiovascular diseases. Fortunately, certain foods can help prevent this buildup of plaque and keep our arteries clean.
Here are some of the top foods that are excellent for cleaning and protecting our arteries:
1. Oily fish: Fish such as salmon, tuna, sardines, and trout are rich in omega-3 fatty acids. These healthy fats have been shown to significantly lower triglyceride levels, decrease inflammation, and reduce the risk of heart disease.
2. Nuts and seeds: Nuts such as almonds, walnuts, and chia seeds are packed with healthy monounsaturated and polyunsaturated fats, as well as fiber, protein, vitamin E, and magnesium. Consuming a handful of nuts daily can help reduce LDL cholesterol, lower blood pressure, and unclog arteries.
3. Berries: Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, fiber, and anti-inflammatory compounds. These properties prevent oxidative stress, reduce inflammation, and improve arterial function.
4. Leafy greens: Leafy greens such as spinach, kale, and collard greens contain vitamins A, C, K, and E, as well as fiber, calcium, and antioxidants. These nutrients help protect against arterial damage, lower blood pressure, and prevent the accumulation of plaque.
5. Whole grains: Whole grains such as brown rice, quinoa, and oats are high in fiber and essential minerals such as magnesium and potassium. These nutrients help lower cholesterol levels, reduce inflammation, and keep arteries clear.
6. Avocado: Avocado is a unique fruit that is high in monounsaturated fats, fiber, and potassium. These properties help lower LDL cholesterol, increase HDL cholesterol, and improve arterial function.
7. Garlic: Garlic contains compounds that have been shown to lower blood pressure, reduce inflammation, and prevent the accumulation of plaque in the arteries.
Incorporating these foods into your regular diet can have significant benefits for your heart health. While it is important to maintain a healthy lifestyle overall, adding these artery-cleaning foods can help decrease your risk of heart disease and support your cardiovascular system. Remember, prevention is always better than cure, and a balanced diet is one of the best ways you can take care of your heart for the future.
