Nowadays, cardiovascular diseases become prevalent, and many people suffer from some heart issue. Clogged arteries are one of the basic factors contributing to these issues.
The role of the blood vessels is to carry oxygen and nutrients from the heart to the rest of our body. When they are healthy, they are elastic, flexible, strong, and free of deposits.
Nevertheless, they frequently become clogged, hard, and narrowed, because of the accumulation of fat, cholesterol, and more substances. This state is also known as atherosclerosis and leads to a lower flow of blood through the arteries.
What you should know is that the blockage of arteries is a prolonged process, that grows gradually, and is usually caused by bad dietary and lifestyle habits.
Nevertheless, you can prevent such issues by following a healthy nutrition, including the foods mentioned in the list below:
1. Broccoli
Broccoli is a type of food that’s rich in vitamin K which prevents calcification or hardening of arteries. This vegetable contains countless nutrients which prevent oxidation of LDL cholesterol and serious heart diseases.
It is also high in fiber which reduces anxiety, regulates blood pressure, and, also, prevents tears and eventually plaque build-up in arterial walls.
2. Green Tea
Green tea – especially Matcha green tea, that is rich in nutrients – is high in catechins that are antioxidant plant phenols which protect from absorption of cholesterol during digestion.
As a result, you must have one or two cups of green tea every day to boost blood lipid levels and reduce arterial blockage. In addition, this tea also helps metabolism as well as weight management.
3. Flaxseeds
Flaxseeds are rich in alpha-linolenic acid (ALA), which reduces blood pressure and inflammation and keeps arteries clean.
4. Spinach
Spinach is rich in nutrients and provides countless health benefits. It is rich in nitric oxide, that protects from contractions of the arteries, blood coagulation, and plaque, and also lowers the chances of strokes and heart attacks.
Clinical Nutrition Research published a 2015 study that discovered that seven-day consumption of spinach as an inorganic nitrate source reduces postprandial arterial stiffness.
Spinach is also very rich in vitamin C and A. It prevents bad cholesterol from reaching the arterial walls and minimizes the risk of atherosclerosis. Additionally, it’s a rich source of potassium and folic acid, which regulate cholesterol and blood pressure.
You should eat at least half of a cup of spinach daily, and add it to smoothies, salads, soups, and juices.
5. Pomegranates
Pomegranates are rich in antioxidants that prevent damage due to free radicals and lower the accumulation of sat in the arteries, plus reducing the risk of cardiovascular diseases.
In addition, they trigger the production of nitric oxide, which supports blood flow and keeps the arteries open, preventing blood clots and plaque buildup in the arteries.
For a research conducted in 2014, and published in Clinical Nutrition, patients with carotid artery stenosis who drank pomegranate juice for 3 years experienced reduced blood pressure, lowered common carotid intima-media thickness, and low-density lipoprotein (LDL) oxidation.
Another 2013 study published in Atherosclerosis proved that pomegranate extract led to atheroprotective results that reduce inflammation in the vessel walls.
You need to consume one or two pomegranates daily and drink a glass of freshly squeezed pomegranate juice.
6. Cranberries
Cranberries are abundant in antioxidants and also support heart health since they reduce LDL and raise HDL cholesterol levels.
The juice is more antioxidant than all other fruit juices, except for the 100% red or black grape.
You need to drink two glasses of 100% pure organic cranberry juice every day to protect from heart diseases and boost your health in general.
7. Avocados
Avocados are rich in healthy fats and more significant nutrients which enhance blood cholesterol by lowering LDL and raising HDL levels.
As s 1996 study, published in the Archives of Medical Research, shows, increased monounsaturated fatty acids in a diet rich in these fruits boost lipid profiles in healthy and especially in mild hypercholesterolemic patients.
Moreover, the vitamin E prevents cholesterol oxidization. Avocados are rich in folate that reduces harmful homocysteine levels in the blood, while potassium lowers blood pressure.
You must eat half of an avocado each day so that you can consume it either as butter or as a cream replacement on bread and toast.
8. Asparagus
This natural artery-clearing food protects from blood clotting and reduces blood pressure.
The B vitamins, especially B6, lower homocysteine, that is an amino acid related to heart issues, and C-reactive protein levels.
A 2005 study which showed that raised homocysteine levels increase the risk of CAD and blood clots in the arteries and veins.
Asparagus lowers these levels due to the high folic acid and vitamins B6 and B12 content. Asparagus causes the production of glutathione, that is an antioxidant that prevents inflammation.
Also, the vitamin K in asparagus prevents artery hardening and maintains calcium out of the arterial linings. As a result, you should consume it frequently, as a side dish or as an appetizer.
9. Turmeric
The ingredient in turmeric, curcumin, has strong anti-inflammatory and antioxidant properties, which boost heart health. It also empowers the cardiovascular system, reduces and prevents blockages of the arteries.
In addition, it lowers LDL, or ‘bad’ cholesterol, levels, and also prevents buildup in the arteries. According to a 2015 study (International Journal of Clinical & Experimental Pathology), turmeric prevents blocked arteries and strengthens heart health.
Researchers proved that the main culprits for the boost of coronary artery permeability are the anti-inflammatory effects of curcumin.
You need to drink a glass of milk with a teaspoon of turmeric once or twice every day. Also, you can take curcumin supplements of 400 to 600 mg, three times daily.
10. Apples
Apples are high in a particular type of fiber, pectin, which reduces bad cholesterol by interfering with the stomach absorption of bile acids.
Additionally, apples are high in flavonoids which reduce the risk of heart disease and other cardiovascular conditions.
Apples are rich in magnesium and potassium too, which helps the control of blood pressure. Try to consume an organic apple every day, with the skin, to enjoy all its benefits.
11. Garlic
Garlic is a true healthy powerhouse that prevents blockage of arteries and cardiovascular issues.
Its regular consumption reduces the LDL cholesterol levels in the blood, regulates blood circulation and widens blood vessels.
According to a 2016 study, the aged garlic extract reduces coronary plaque volume in the case of metabolic syndrome. (The study was published in the Journal of Nutrition.)
You should eat 1-2 garlic cloves each morning on an empty stomach, and add it to your soups, stews, salad dressings, and all kinds of dishes.
12. Chia Seeds
Chia seeds have been used in the Mayan and Aztec cultures, as they have a myriad of health benefits.
This plant is the richest in Omega 3 fatty acids plant, and it is also high in fiber, which makes it ideal for lowering bad cholesterol, regulating blood pressure and clearing the arteries.
You can eat chia seeds in countless ways. You can sprinkle the dry seeds on yogurt and oatmeal, or add them to crunchy dishes and salads. You can also add them to desserts, smoothies, and even baking recipes.
Don’t forget to remain hydrated when consuming chia seeds, because they absorb lots of water.
