The number 1 killer in the USA is heart disease which is caused by clogged arteries. Since the reason behind clogged arteries is improper diet, stressful life, and physical inactivity, the disease can be prevented.
First of all, you need to eat foods that are healthy for the heart. Secondly, you should exercise at least half an hour on a daily basis, or five times a week.
And finally, quit smoking and avoid alcohol. We offer you a list of selected foods that can contribute to unclogging your arteries:
Asparagus
This incredible vegetable is rich in fibers and minerals, and plenty of vitamins such as K, B1, B2, E, and C. Asparagus lowers the blood pressure and prevents blood clots. If you want to get the highest amount of the nutrients, you should consume steamed, raw asparagus.
Avocado
Dietitian Megan Madden recommends you to use avocado instead of mayonnaise on your sandwich. Avocado lowers the bad cholesterol and increases the good cholesterol.
Broccoli
This vegetable mostly hated by children. Anyway, Dr. Schneider says that it is rich in vitamin K which helps the formation of bones and keeps the calcium from harming the arteries. Also, its high amounts of fiber decrease the blood pressure and the cholesterol. Plus, it prevents the oxidation of bad cholesterol which may cause severe heart condition.
Pomegranate
Because of pomegranate’s high amounts of phytonutrients, the production of nitric oxide is improved. The blood circulation is embellished as well.
Watermelon
Watermelon is a fruit that may purify your blood vessels due to its power to improve the production of nitric oxide.
Orange juice
That delicious and refreshing squeezed orange juice is rich in antioxidants and vitamin C. They prevent the destruction of the blood vessels and control the levels of blood pressure.
Spirulina
The blue-green algae found in powdered or supplement form relaxed the walls of the arteries and regulated the blood pressure. Your recommended daily intake is 4,500 milligrams. Also, according to a new study, it lowered the bad cholesterol by 10% and increased the good cholesterol up to 15%. Due to this, the fats in your blood are balanced.
Cranberries
Another food rich in antioxidants is cranberries. They lower the bad cholesterol and increase the good cholesterol. To protect your heart and health, consume two servings of cranberry juice.
Green tea
Matcha green tea is rich in catechins which are an antioxidant plant phenol that prevents the absorption of cholesterol. Since green tea helps you better the fats in your blood, your daily intake of it should be one to two cups. Likewise, this tea helps you lose weight.
Olive oil
According to a study from 2011, people who were old 65 years or more, and consuming olive oil had 41% lower risk of having a stroke in comparison to those who did not consume the oil. To use the benefits of olive oil, its high mono, and polyunsaturated fats, you should use it instead of butter in salads, pasta or veggies. Note: Because it contains a high number of calories, use it wisely.
Nuts
Nuts contain high amounts of fatty acids, omega-3 fatty acids, and unsaturated fats. They have an impact on your memory and function of the brain. According to dietitian Madden, a handful of nuts is a better choice than cookies, and it is healthy for your heart. Also, nuts lower the LDL cholesterol and decrease the chances of getting a heart condition or stroke.
Whole grains
Daily intake of brown rice or whole grain bread is very healthy because whole grains purify the blood vessels and prevent heart diseases. As Madden reported, the whole grains help your body remove the bad cholesterol, and when your body needs to use cholesterol, takes it from the blood.
Flaxseeds
Flaxseeds are rich in alpha-linoleic acid, and they lower the blood pressure and inflammation and help in purifying your arteries and better general heart health. You can add flax seeds to your smoothie.
“Fatty” Fish
Cold-water fish such as salmon, tuna, sardines, and mackerel purify the arteries. Likewise, “fatty” fish lower the triglycerides and increase the good cholesterol. It is very healthy to consume fish two times a week.
Finally, besides healthy diet, and consuming foods that prevent arteries clog, you should stay away from cigarettes and alcohol. If you stop smoking, your good cholesterol may get higher.
Too much alcohol may have a negative impact on your heart, although lower amounts may increase the good cholesterol. Nonetheless, you need to consult your doctor if you want to quit smoking, or thinking about consuming moderate amounts of alcohol.
Sources: Natural Living Ideas, Health Line, Daily Health Keeper, Shape
