Heart disease is the number one killer disease in the world. According to the Center for Disease Control and Prevention, it accounts for one in every four deaths.
And what makes it so deadly is that it is a silent killer. Fats just quietly build up in the arteries forming plaque and causing the arterial walls to get narrower until they ultimately block the flow of blood completely.
Arteries are blood vessels that carry blood away from the heart and around the body. If plaque builds up on their walls, it becomes difficult for them to effectively and efficiently transport blood. This could lead to all kinds of chronic heart diseases like high blood pressure, heart attack, or a stroke.
So, how do you cleanse your arteries so they remain healthy and plaque free? The wonderful news is that by making small changes to your dietary choices, you can unclog your arteries and make your heart smile. Using food, you can reverse blockage in arteries and prevent further damage as well.
Without further ado, here are ten foods you can eat to clean your arteries.
Number one on our list is asparagus.
Asparagus is rich in minerals and fiber which makes it an excellent dietary choice for cleansing your arteries. Eating asparagus can help to decrease your blood pressure as well as prevent blood clots which can cause cardiovascular diseases.
Asparagus doesn’t just work for arteries. It also works for the veins as well which transport blood back to the heart. In both blood vessels, asparagus can help to reverse any inflammation found as well.
Oxidation is another reason for clogged arteries and antioxidants like glutathione help to prevent such damage. Asparagus increases the production of glutathione in the body and also supplies the body with both folic acid and alpha-linoleic acid which keep arteries from hardening.
There are many ways you can have your asparagus. You could roast it, steam it, grill it, or you could even eat it raw with your salads. Just have fun with it while you keep your heart healthy.
At number two, we have berries.
When we talk of berries, we mean all kinds of berries from blueberries, to cranberries, raspberries, strawberries and blackberries. Berries are packed with dozens of health benefits, one of which is their positive impact on cardiovascular health.
In berries, you find minerals, vitamins, fiber, and plant compounds like flavonoids which are antioxidants that can also help to keep your heart healthy.
According to research, eating berries can lower your risk for atherosclerosis, that is the hardening of the arteries, quite significantly. It also reduces bad cholesterol, blood sugar levels, and even blood pressure.
Besides preventing blocked arteries, berries also improve artery function and fight cellular damage.
The third food on our list today is broccoli.
Broccoli is packed with vitamin K which is why it is an excellent food choice for cleansing the arteries as vitamin K keeps calcium from damaging them.
This cruciferous veggie also keeps cholesterol from destroying the heart by preventing cholesterol oxidation.
Plus, since it is rich in fiber as well, it also decreases blood pressure and. Not many realize it but high blood pressure can cause plaque buildup in the arteries. It can even cause the vessels to tear. One way to prevent that is to have lots of cruciferous vegetables like broccoli.
Another important component of broccoli is sulforaphane. Sulforaphane is an important compound that helps the body utilize protein in the prevention of plaque buildup in the arteries.
For maximum benefits, try to have broccoli two to three times a week. The good thing is that broccoli is versatile. So, there are many ways you can prepare it to your liking.
At number four, we have fatty fish.
Fatty fish like salmon are really good for the body and their benefits can’t be lauded enough. They are rich in essential nutrients, especially omega-3 fatty acids.
Omega-3 fatty acids are the good kind of fats. You want them in your body for their many benefits to your skin, hair, and heart. Of the many things omega-3 fatty acids can do for you, one of the most important benefits is that it can reduce your risk for hardened arteries.
When your body suffers inflammation in any region, it typically releases cellular adhesion molecules in response. The problem is these molecules allow cells to bind together which can be the foundation for clogged arteries.
But omega-3 fatty acids can help to reduce the expression of these molecules such that cells don’t stick together and cause the arteries to clog.
Eating just about one to two servings of fatty fish per week is all you need to unlock all these powerful benefits.
We have nuts at number five.
When next you’re hungry in between meals or are just feeling peckish, try reaching out for some nuts rather than running to the cookie jar. And if you can get almonds, then that would be even more fantastic.
Almonds are rich in monounsaturated fats, fiber, vitamin E, protein, and minerals. Due to their high magnesium content, almonds can help to fight the formation of plaque and also help to lower blood pressure.
Walnuts are another excellent choice as they are rich in omega-3s. As omega-3s increase good cholesterol and reduce the bad kind, they also help to prevent the buildup of plaque in the arteries.
You want to have about three to five servings of nuts each week, which amounts to about three to five handfuls weekly.
At number six, we have tomatoes.
Tomatoes contain lycopene, a plant compound with many health benefits for the human body, one of which is the prevention of atherosclerosis.
Lycopene has been proven to help fight inflammation, boost the production of the good kind of cholesterol, and essentially reduce a person’s risk of coming down with heart disease.
In fact, to kick things up a notch, you can combine tomatoes with olive oil. Research has shown that combining tomato sauce with olive oil might be the best way to reduce the effect of inflammatory proteins and adhesion molecules on the heart when compared to plain tomato sauce or raw tomatoes.
Still, olive oil or not, however you have your tomatoes, you can be sure that your body will benefit from a significant boost in the good kind of cholesterol.
The seventh food on our list today is turmeric.
The active ingredient in this spice is curcumin which is a powerful anti-inflammatory substance.
The major cause of atherosclerosis is inflammation. So, when you take in turmeric, curcumin goes to work taking care of inflammation and reducing damage to the arteries which can cause blood clots to form and plaque to accumulate.
Besides curcumin, turmeric is also loaded with vitamin B6, a vital nutrient for maintaining the right amounts of homocysteine in the body as excess homocysteine is dangerous. It could cause plaque buildup and even damage the blood vessels altogether.
Turmeric is a spice and so it can be used to prepare a wide range of dishes from savory to sweet. You could also drink it in the form of turmeric milk as well.
At number eight, we have onions.
Onions belong to the allium family with cousins like garlic, leeks, and chives. As research has shown, supplementing your diet with allium veggies may help protect your arteries.
From information available, onions and other allium veggies contain sulfur compounds, the reason you get stinky breath when you eat them raw.
But these compounds might also play a role in preventing inflammation in the blood vessels. They may also help to prevent the coagulation of blood platelets as well, which also helps to prevent atherosclerosis.
Number nine: Chocolate.
At number nine, and the sweet tooths watching are going to be excited to hear this one, we have chocolate! Yep! Chocolate is good for your heart. The dark kind, though.
Both chocolate and cocoa from which it is made are very good for the heart. This is because they contain a high concentration of plant compounds which have many health benefits as we’ve seen so far.
Particularly, cocoa contains polyphenols. These compounds work with your body and trigger the production of nitric oxide.
Nitric oxide is a naturally-occuring compound. In the body, it works to aid the relaxation of blood vessels. This keeps the blood vessels and heart from being overstressed which, in turn, improves circulation.
So, for those crazy about chocolate, here is your sign. Munch away and protect your heart. Just make sure it’s the dark kind, though. Other kinds of chocolate do not have these cardiovascular benefits.
And finally on today’s list, we have beets.
Beets are rich in nitrates. Nitrates get converted to nitric oxide in the body which helps to improve artery function and fight inflammation. These benefits can help to prevent the buildup of plaque in the arteries.
Research has also shown that there is a relationship between upping your intake of nitrate and reducing your risk of death from atherosclerosis.
So, what are you waiting for? Go get some beets and get to munching!
