The arteries consist of blood vessels which transfer nutrients and oxygen from the heart to the rest of the organs. But if the arteries are clogged, the condition can lead to severe cardiovascular disease. Therefore, it is important to keep your blood vessels clean and bleed your arteries through proper nutrition, regular physical activity, and a good lifestyle before it becomes a major problem. If you are looking for tips to naturally open the arteries with food, see the recommendations below.
HERE ARE 28 FOODS THAT UNCLOG ARTERIES NATURALLY
“With a healthy diet and only moderate weight loss and reduction in blood pressure, you can see the regression of plaque that naturally progresses over the years.” – Iris Shai
28 – Oily fish
Sardines, mackerel, salmon, and tuna are all good foods for heart health. They contain high amounts of omega-3 fatty acids, which can control your triglyceride levels, increase the amount of HDL (good) cholesterol, and thin your blood and reduce clots that can clog up your heart.
27 – Fruits and vegetables
Eating a large amount of fruits and vegetables are great ways to improve your overall health, and heart health is no exception. These foods contain antioxidants and can provide essential vitamins and minerals to reduce your risk of heart disease.
26 – Unrefined carbohydrates
These foods provide slow releasing energy, unlike highly refined foods like white flour, which can help control your blood sugar and this also reduces your risk for heart attacks. These foods also provide ample fiber, which is also essential for heart health.
25 – Some vegetable oils
Not all vegetable oils are created equal. Oils like canola and olive oil contain omega-3 fatty acids (like fish) and corn, soy, and safflower oils contain omega-6 fatty acids. Both of these are proven to improve your heart health.
24 – Legumes and soy
A diet rich in soy and legumes have been proved to lower your LDL (bad) cholesterol levels; which are well known to contribute to cardiovascular disease.
23 – Tea
Tea is naturally rich in antioxidants, which can help reduce fatty deposits inside blood vessels. Tea also has been shown to reduce clotting in the blood and also acts to open up your blood vessels to allow for better circulation.
22 – Garlic
Besides tasting fantastic (in my opinion) recipes rich in garlic should be part of your heart healthy diet. Garlic contains a chemical called allicin, which has been proven to lower blood cholesterol.
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21 – Avocados
Avocados are rich in Vitamin E, which is an antioxidant that protects against LDL (bad) cholesterol. While most multivitamins contain Vitamin E, it has been proven that providing vitamins from natural sources is far more effective than vitamin supplements. Another nutrient provided by avocados is potassium, which is essential for heart health. Just one avocado provides more than 1/4 of the amount of potassium you need in a day.
20 – Greens
Leafy green vegetables like kale, spinach, and collard greens are packed with heart healthy nutrients. They are a great natural source of antioxidants, no you can’t get too much of those. They also have many other vitamins and minerals you need, especially Vitamin K. This vitamin has been shown to protect your arteries and maintain healthy blood clotting.
19 – Tomatoes
Tomatoes are full of healthy vitamins and minerals, and one of the best is lycopene. Lycopene is a very effective antioxidant, which reduces overall inflammation and has been proven to reduce your chances of both heart disease and also stroke.
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18 – Nuts and seeds
Nuts and seeds are very rich in healthy fats, similar to fish. Walnuts, in particular, are effective to control the overall cholesterol and the balance of good to bad fats. Chia seeds are high in many nutrients including the previously mentioned omega-3 fatty acids. Almonds are good sources of unsaturated fats and fiber, and also help control bad cholesterol. Nuts and seeds are some of the most nutrient-dense foods, but are also calorie rich so moderation is key.
17 – Dark chocolate
As always, moderation is important, but chocolate can be a great source of antioxidants and flavonoids, which both reduce your risk of coronary heart disease. A recent study showed that people who eat chocolate more than 5 times per week have a 57% lower chance of developing heart disease than someone who avoids chocolate. Unfortunately, chocolate can also be quite high in calories and sugar, which is why dark chocolate is preferred. Dark chocolate has high amounts of cocoa powder, so you should look for dark chocolate of at least 70% cocoa for the best health benefits without the bad stuff.
While it is very well known which lifestyle choices to avoid to save your heart, that often isn’t enough. You also need to ensure that you’re replacing the processed food and red meat with the best alternatives to ensure that you’re doing everything to prevent coronary heart disease. You only get one heart, so feed it with foods that will ensure it’ll keep beating for a long time.
16 – Apples
Fruits like berries and apples are amongst those great fruits which help to unblock arteries. They also include a considerable quantity of pectin which is a soluble fiber that helps in lowering of lipoprotein cholesterol level. Pectin is a unique kind of fiber which is found in apple. It helps in reducing cholesterol in the blood.
It also decreases the possibility of cardiovascular diseases and helps in maintaining normal blood pressure levels as apple contains a considerable amount of flavonoids, magnesium, and potassium. It is said to eat an apple every day to stop the clogging of arteries. If you eat fruits daily it can help to improve your health and also reduces the chances of heart problems. Fruits containing pectin can reduce fat.
15- Orange juice
It has an element known as hesperidin. Hesperidin helps in maintaining normal blood pressure. Studies claim that consuming two glasses of per day is useful in preventing blood flow to the arteries. Also, oranges are loaded in vitamin c. Orange juice also helps you to battle against the dehydration of body cells and your heart system.
14- Watermelon
The medical advantages of watermelon are astounding. Watermelon is rich in L-citrulline. A study done in Florida claims that amino acid in watermelon is very effective on the blood and on the heart. Seventeen patients received 4000mg of additional L-citrulline for six weeks. And at the conclusion of this trial, the blood pressure of the patients dropped. Scientists have also shown the result of l-citrulline on the blood vessels, which allowed the blood to flow well in our veins. Watermelon also has many shielding properties due to a large amount of L- citrulline in it.
13- Oats
Oats are also called as the whole cereal. Oats are rich in soluble fiber that helps in the prevention of bad cholesterol from attaching to the arteries. The role of oats is to combine with the piece of this lipid, to remove them through the fat absorption process. Also, daily utilization of one cup or two cups of oats can help in the reduction of cholesterol levels by up to 20 percent. Foods including wheat bread, brown rice, oats and barley help in improving blood cholesterol level, helps in shielding the arteries. It also helps in decreasing the possibility of heart diseases.
12- Chickpeas
A generally excellent resource of fiber and protein, chickpeas give satiety with fewer calories. Chickpeas are the friends of individuals who are suffering from diabetes or are overweight; these are 2 risk aspects in the cause of cardiovascular disease. Chickpeas are also rick in manganese and copper, therefore they have cell reinforcement powers. Their abundance in potassium also helps in fighting hypertension.
11- Turmeric
Curcumin is the main constituent of turmeric and is also a strong anti-inflammatory. One must add turmeric to their diet in order to reduce the chances of inflammation and injury of arterial walls which are the major reasons for plaque and build-up of blood clots. Curcumin, substance present in turmeric also helps in reducing fats in the arteries by 26 percent.
10 – Chia seeds
If you want to do a healthy diet, then chis seeds are the perfect option that you should include in your regular diet. This can deliver a massive amount of nutrients with a very little amount of calories. Chia seeds are whole grain foods. This seed grows organically. These seeds are loaded with antioxidants. The anti-oxidants can fight against the production of free radicals. These seeds are high in fiber, protein, and omega-3. This will reduce the risk of heart disease. It can lower certain risk factors. This also raises the good HDL Cholesterol. These seeds can reduce blood pressure as well. By reducing the hypertension problem, it can lower the risk of heart disease.
9 – Cinnamon
Cinnamon is a highly delicious spice. It has some high medicinal properties. It is a widely used spice from the ancient age. It is loaded with antioxidants such as polyphenols. It may cut the risk of heart disease. You will just have to take one teaspoon a day of cinnamon and this can reduce the fat in the bloodstream. This also helps you to prevent plaque build-up. It can lower bad cholesterol by 26%. You can sprinkle some cinnamon powder on your morning coffee and this will act nicely.
8 – Coconut oil
Coconut oil has fatty acids in it and it can be very beneficial for heart health. You should know the fact that coconut oil has healthy fatty acids. This fatty acid can help your body to burn the fat. It can also raise the good cholesterol level and reduce heart disease as well. In the Western world, health-conscious people consume coconut frequently. It will ensure heart health. It may encourage fat burning.
7 – Coffee
It is obviously good news for coffee lovers. You will be happy to know that this food item can help you a lot in order to keep your arteries clean and unclog. According to research, three cups of coffee a day can significantly lower the risk of heart disease. You should remember the fact that moderation is the key of heart-health benefits in case of coffee.
6 – Cranberries
Many research shows the fact that cranberries are rich in potassium. It can be very much helpful to reduce the LDL cholesterol level. It also helps you to raise the HDL good cholesterol level. So, the regular consumption of cranberries can reduce the risk of heart disease as well by 40%.
5 – Fatty fish
There is a myth that describes fat as bad for the arteries. But it should be important to know what kinds of fat you need to eat. You can eat so many fatty fishes such as salmon, tuna, mackerel, herring and all. You can easily reduce your risk of developing heart disease by eating these fishes twice in a week. It can also decrease inflammation and reduce the triglyceride level.
4 – Persimmons
Persimmons are better than an apple. You must hear the proverb that says an apple a day can keep you healthy. It is the same for persimmons. You will have to eat persimmons regularly. According to many researches, polyphenols are found in this fruit. It has more antioxidants and fiber than an apple. This fruit can decrease the level of LDL cholesterol and triglyceride as well.
3 – Pomegranate
If you drink pomegranate juice then it will optimal for heart health. The powerful pomegranate juice can improve the blood flow. It will clear the clogged arteries as well. Pomegranate contains phytochemicals and it can at as antioxidants.
2 – Spirulina
It is one of the famous food supplements. It is loaded with various nutrients and this is very much good for heart health. It can lower the bad LDL cholesterol and triglyceride level as well. It can also protect the bad LDL cholesterol in order to form oxidation. It is usually available in powder form. It can help you to relax the artery wall.
1 – Whole grains
You must hear that carbs are not at all good for your health and heart as well. But it is not totally true. Whole grains found in bread and pasta are good for heart-healthy diet. Whole grains are loaded with fibers. You can also eat brown rice, barley, quinoa, and oatmeal as well. Actually, the whole grain contains soluble fibers.
These are the top 28 foods that will help you to clean and unclog your arteries. So, changing your regular diet can give you benefits and a healthy way to keep your arteries unclogged and clean.
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