Did you know that the main cause for death in the world is heart illness? According to the CDC, heart illness accounts for one in four deaths. According to the medical community, what makes heart disease so deadly is the buildup of arterial plaque that shrinks the inner walls of the arteries. Consequently, this leads to blocked blood flow.
The arteries are blood vessels in charge of delivering blood rich in oxygen from the heart to different body parts. However, when the flow of blood is impeded due to surplus plaque, the risk of heart attacks, strokes, and heart disease elevates.
Food can be a great way to prevent arterial blockage and damage. Check out the list below with the 10 best foods to consume if you want your arteries to be free of plaque.
10 Heart-Friendly Foods
- Avocados
This fruit will help you lower the bad cholesterol and elevate the good cholesterol and thus, cleanse the arteries. Thanks to the vitamin E in it, it will avert cholesterol oxidation while the potassium will decrease high blood pressure. You can consume it as a tasty and healthier version of mayonnaise in your sandwiches or as a salad topping and prepare guacamole with it-the options are endless.
- Asparagus
Asparagus is abundant in minerals and fiber and it will decrease the blood pressure and lower the chance of blood clotting. It will minimize the inflammation in the veins and arteries and better the body’s glutathione production. This potent antioxidant is known to fight off inflammation and prevent damage from oxidation and arterial clogging. You can consume it steamed, grilled or raw in different types of salads.
- Fatty fish
Fatty fish like sardine, salmon, tuna or mackerel are abundant in healthy fats that may help cleanse the arteries from plaque. Thanks to these omega-3s, fish will elevate your good cholesterol levels and lower the triglycerides and thus, decrease inflammation and clotting in the arteries. Opt for fatty fish at least twice per week for optimal reduction of arterial plaque. The best ways to consume it is baked or grilled.
- Olive oil
Olive oil is abundant in monounsaturated oleic acid, an important fatty acid that decreases the bad cholesterol and elevates the good levels. It is abundant in antioxidants and it is considered to be one of the healthiest oils for cooking and dressings. Opt for this oil instead of butter and add it to pasta and salads.
- Broccoli
As it is rich in vitamin K, broccoli can help avert arterial clogging. It will also avert cholesterol oxidation and as it contains a lot of fiber, it will lower stress and blood pressure. This green veggie is also abundant in sulforaphane that helps the body use protein to avert the buildup of plaque in the arteries. Opt for two to three broccoli servings for optimal effect. You can consume it grilled, raw, or steamed.
- Nuts
Nuts like almonds and walnuts are one of the healthiest foods and snacks in the world. They are rich in important nutrients, including magnesium, fiber, vitamin E, protein, omega-3s, etc. They will help lower the levels of bad cholesterol and elevate the good and thus, minimize the chance for arterial plaque.
- Watermelon
This delicious summer veggie will supply you with amino acid L-citrulline that will better the nitric oxide levels in the body. This oxide will help the arteries relax and lower the inflammation. Moreover, it can modify the blood lipids and decrease the buildup of belly fat and thus, decrease the chance for heart illness.
- Whole grains
These grains contain soluble fiber that attaches to the surplus bad cholesterol in the digestive tract and expel it from the body. These grains also have magnesium, a mineral that will spread the blood vessels and keep the blood pressure regulated. Opt for at least six servings of whole grains on the daily. Replace carbs for whole grain breads, pastas, quinoa, brown rice, oatmeal, and barley.
- Spinach
This tasty green leafy veggie is rich in folate, fiber, and potassium and can help you decrease the blood pressure and avert arterial blockage. One serving on the daily will decrease your homocysteine levels, a risk factor for heart illness like atherosclerosis. Eat it raw or cooked in salads, smoothies, and in omelets.
- Turmeric
Curcumin, turmeric’s main ingredient possesses strong anti-inflammatory properties. Inflammation is the main reason for atherosclerosis or arterial hardening. Turmeric will lower the arterial wall damage. Thanks to the vitamin B6 in it, it will help you keep the levels of homocysteine balanced. Add it to different meals, both savory and sweet. You can also drink warm turmeric milk on the daily and get your daily dosage of turmeric.
Sources:
