You can look after your heart health and can prevent plaque formation by making certain changes to your diet. Here are some of the foods that can help clean your arteries:
Avocado is a fruit that can help increase your HDL levels and can drastically drop your bad cholesterol levels. A study conducted in Mexico revealed that people who consume avocados every day could decrease their blood cholesterol by 17%. You can easily add it to your diet by substituting it with the fats e.g. you can take a slice of avocado in your sandwich instead of mayonnaise.
- Whole Grains
Whole grains contain a lot of soluble fiber that can help drain cholesterol out of the body. Once the excess amount of cholesterol is expelled from the body, whenever your body will need cholesterol it will draw it out from your blood, as a result there will be a drastic decrease in the total blood cholesterol. This can save you from heart disease. Look for the soluble fibers in whole grains like brown rice, oatmeal, whole-wheat.
- Olive Oil
Olive oil is always considered the best option for heart health. Not only it provides the body with good cholesterol but also eliminates bad cholesterol from the body. A study conducted in 2011 revealed that people with ages 65 and above who consumed olive oil regularly reduced their chances of stroke up to 41%. Just add it to your salads or drizzle some of it on toast to enjoy the heart healthy benefits.
Nuts can provide you with omega-3 fatty acids; alpha-linolenic acid and monounsaturated fats, all of these nutrients are ideal for maintaining heart health. They can lower the levels of LDL and therefore reduce your risk of having a heart disease. You can try almonds and walnuts, as these are two of the best options for maintaining heart health.
- Fortified Foods with Plant Sterols
You can lower the risk of heart disease by consuming fatty fish two times a week. Fatty fish are good for the heart because it can lower your triglyceride levels, increase your HLD and reduce inflammation. You can try fish like tuna, mackerel, herring and salmon, all four are rich in heart-healthy omega-3 fatty acids.
Asparagus is one of the best artery cleaning foods. It can unclog the arteries by reducing inflammation and by removing clots from the blood.
The phytochemicals present in the arteries stimulate the production of nitric oxide, which regulates the flow of the blood and avoids clogging of the arteries.
The high contents of vitamin K present in the broccoli save the arteries from the damaging effects of the calcium. The fiber contents present in it keeps the blood pressure in control and also lowers the cholesterol levels.
The key component called curcumin present in the turmeric is a heart savior. It can effectively reduce inflammation and eliminate fatty deposits in the arteries. It is one of the most recommended spices for treating atherosclerosis.
Persimmons are rich in fiber and polyphenols which are helpful in reducing the bad cholesterol and triglycerides. In fact, it contains twice the amount antioxidant than an apple.
- Orange Juice
2 cups of pure orange juice can not only save you from high blood pressure but can also provide you with some vital antioxidants that can improve the function of your blood vessels.
Spirulina is a blue-green algae rich in vitamins, minerals, proteins, carotenoids and some powerful antioxidants. It can relax your artery walls and maintain your blood pressure. Studies reveal that regular consumption of spirulina supplements can increase your HDL levels by 15% and reduce your LDL levels by 10%.
The magic stick of cinnamon can save your heart by lowering bad cholesterol up to 26%. It also prevents the formation of plaque within the artery walls.
The rich contents of potassium present in cranberries have shown some promising benefits for the heart. Studies reveal that regular consumption of cranberry juice can reduce the LDL levels and increase HDL levels. The overall risk of heart disease is reduced by 40% by its consumption.
Coffee has also shown some heart health benefits. According to a study conducted in The Netherlands, regular consumers of coffee reduced their chances of developing heart disease by 20% compared to the nondrinkers. It is suggested to take not less than two and not more than four cups to reap maximum benefits; the key word is “moderation”.
Recent studied have revealed that cheese can keep your blood pressure under control and save you from stroke and other heart related problems. Choose low fat ones and take 3 servings a day to improve your heart health.
- Green Tea
Green tea contains a powerful antioxidant called cetachin. It doesn’t allow the absorption of cholesterol by the body. Moreover, it saves you from cancer and obesity.
Watermelon can help your body to produce nitric oxide which is beneficial for widening the blood vessels. This is done with the help of a special type of amino acid known as L-Citrulline.
Spinach is known for reducing the blood pressure and also for unclogging the arteries. The folate and potassium contents present in it can reduce the risk of heart disease up to 11%, if consumed daily.