12 Healthy Foods That Keep Your Arteries Clean

The occurrence of cardiovascular diseases is very common in these modern times of living. The key reason for their appearance is clogged arteries which occur due to buildup of fat, cholesterol, and other substances.

Arteries are in charge of the transport of the oxygen and nutrients from the heart to the rest of the body. In their optimal health, arteries are strong, flexible, elastic, and free of deposits.

The blockage of arteries develops gradually and results from bad dietary and lifestyle habits. Unfortunately, clogged arteries are a common issue which makes them hard, and narrowed that affects the blood flow through the arteries. This condition is also recognized as atherosclerosis that results in a reduced blood flow.

Fortunately, this condition can be prevented by the intake of healthy foods like the following ones:

12 Foods That Keep Your Arteries Clean:

  1. Apples

This fruit is high in fiber and pectin which reduce the bad-LDL cholesterol in the bloodstream, by interfering with the intestinal absorption of bile acids. As a result of that the liver is pushed to use the circulating cholesterol to produce more bile.

Additionally, apples are great source of flavonoids which reduce the threat of heart disease and other cardiovascular issues. The high mineral content of magnesium and potassium helps in the regulation of blood pressure.

Therefore, make sure to consume an organic apple with its skin on daily basis and thus reap all the benefits this fruit can offer.

  1. Avocados

Avocados are packed with healthy fats and other valuable nutrients that boost blood cholesterol by decreasing LDL- bad cholesterol and increasing HDL-good cholesterol levels. The HDL (high-density lipoproteins) has the ability to prevent the blockage of the arteries.

According to the findings of 1996 study which was released in the Archives of Medical Research, the presence of  high monounsaturated fatty acids in a diet improve lipid profiles in healthy and especially in mild hypercholesterolemic patients, even if they suffer from hypertriglyceridemia. These acids are highly found in avocados.

This fruit is rich in folate that decreases the harmful homocysteine levels in the blood, thepresence of potassium will lower the blood pressure and thus protect the heart health. On the other hand, the vitamin E protects against cholesterol oxidization.

Hence, consume half an avocado a day, we suggest to take it as a replacement of butter on your toast or bread.

  1. Asparagus

This plant is a great artery-clearing food which can prevent the blood clotting and reduce blood pressure.

It is high in folic acid and vitamins B6 and B12 which help in lowering homocysteine, an amino acid related to heart disease, and C-reactive protein (a marker of inflammation) levels.

Namely, Circulationreleased a 2005 study which revealed that the elevated homocysteine levels increase the risk of CAD and blood clots in the arteries and veins.

Plus, the consumption of asparagus stimulates the glutathione production, an antioxidant that prevents inflammation and harmful oxidation that results in clogged or blocked arteries.

This vegetable is also rich in vitamin K that prevents the hardening of arteries and keeps calcium out of the arterial linings.

Eat this veggie daily as an appetizer or as a side dish.

  1. Broccoli

This green vegetable is a great source of vitamin K which prevents the calcification or hardening of arteries. Broccoli is loaded with a wide range of nutrients which protect against oxidation of LDL cholesterol and the occurrence of heart conditions.

Plus, it is high in fiber which controls stress, regulates blood pressure thereby preventing tears and eventual plaque accumulation in arterial walls.

  1. Chia Seeds

The ancient cultures like Mayan and Aztec cultures traditionally have used Chia seeds as they show a wide spectrum of health advantages.

These seeds are packed with omega 3 fatty acids, fiber, making it ideal for lowering bad cholesterol, regulating blood pressure and clearing the arteries.

The intake of Chia seeds will help you in solving these issues. Put 1 tablespoonof Chia seeds into 3 tablespoons of water in order to soak for 30 minutes, and then add this jelly mixture into desserts, smoothies, and even baking recipes.

Likewise, you can simply sprinkle dry seeds on oatmeal and yogurt, or include them to salads and crunchy dishes.

Have in mind to remain well hydrated while consuming Chia seeds because of their ability to absorb plenty of water.

  1. Cranberries

These berries are packed with antioxidants which promote heart health as a result of their ability to reduce LDL and elevate HDL cholesterol levels. Cranberry juice is extremely healthy due to its great antioxidant power, and it is the most powerful one, except for the 100% red or black grape.

For that purpose, drink 2 servings of 100% pure organic cranberry juice on daily basis in order to enhance the overall health and thus prevent heart diseases.

  1. Flaxseeds

They are rich in alpha-linolenic acid (ALA), which has the ability to reduce blood pressure and inflammation, and at the same time keeps clean arteries.

  1. Garlic

This is extremely potent vegetable health wise that can protect form blockage of arteries and thus from cardiovascular concerns. Likewise, it protects from the damage caused by the harmful free radicals.

The regular intake of garlic will reduce the LDL- cholesterol levels, widen blood vessels, enhance the blood circulation, and finally it prevents the hardening of the aorta.

As per a released 2016 study in the Journal of Nutrition, the aged garlic extract can reduce coronary plaque volume when dealing with metabolic syndrome.

For optimal effects, consume 1 to 2 garlic cloves each morning on an empty stomach. You can as well as add it into your salad dressings, stews, soups, and many other dishes.

  1. Green Tea

This type of green tea, particularly the brand Matcha green tea, is vey beneficial when this issue is concerned. This tea is rich in nutrients and catechins, which are antioxidant plant phenols that have the ability to prevent the absorption of cholesterol while digestion. The consumption of green tea can also boost the metabolism and helps in the weight loss process.

Drink 1 to 2 cups of this tea on daily basis to boots blood lipid levels and reduce arterial blockage.

  1. Pomegranates

This fruit is very delicious but as well as very healthy as it is packed with antioxidants that protect the body from the harmful free radicals. Plus, they lower the buildup of sat in the arteries which in turn reduces the risk of cardiovascular diseases.

Pomegranates stimulate thenitric oxide production which promotes blood flow and keeps the arteries open thus preventing accumulationof plaque and blood clots in the arteries.

In 2013, a released study in Atherosclerosisrevealed that the use of pomegranate extract caused atheroprotective effects that reduce oxidative stress and inflammation in the vessel walls.

As per the results of a 2014 study released in Clinical Nutrition which involved patients with carotid artery stenosis showed that the consumption of pomegranate juice for three years reduced their blood pressure, common carotid intima-media thickness, and low-density lipoprotein (LDL) oxidation.

For that reason, make certain to eat 1 to 2 pomegranates a day, and consume a glass of freshly squeezed pomegranate juice.

  1. Spinach

This green veggie is rich in nutrients providing many health advantages. It is rich in nitric oxide, which prevents contractions of the arteries,plaque buildup and blood coagulation thereby minimizing the threat of heart attacks and strokes.

As per a 2015 study released in the Clinical Nutrition Research, 1-week intake of spinach which is an inorganic nitrate source reduces postprandial arterial stiffness.

Furthermore, this plant is packed with vitamin C and A, and thus preventing the accumulation of bad cholesterol to the arterial walls and as well as reduces the risk of atherosclerosis. It is loaded with potassium and folic acid, which regulate cholesterol and blood pressure.

Hence, eat at least half a cup of spinach on daily basis. You can add it to various salads, soups, smoothies, and juices.

  1. Turmeric

This is a powerful plant with amazing properties, mainly because of the content of an active compound known as curcumin. The presence of this compound can help the body in the fight against the most severe diseases like cancer. It shows potent anti-inflammatory and antioxidant properties that promote the heart health. Likewise, it enhances the cardiovascular system and protects from the damage by lowering and preventing the blockages of the arteries.

This spice decreases the LDL – bad cholesterol, levels, and in that way preventing the plaque accumulation in the arteries.

As per the results of a 2015 study released in the International Journal of Clinical & Experimental Pathology the consumption of turmeric can prevent blocked arteries and enhance heart health.

Many researchers have confirmed that the anti-inflammatory effects of curcumin can improve the coronary artery permeability.

Boost the shape of your arteries by drinking a glass of milk with a teaspoon of turmeric one to two times a day. The intake of supplements will be of great assistance as well like 400 – 600 mg, taken 3 times a day.

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