Asparagus- Full of fiber and minerals, asparagus is one of the best veggies for clearing arteries. Asparagus can also help lower cholesterol prevent blood clots that could potentially cause serious illness. Green Tea- Green tea contains high levels of catechins, which is an antioxidant plant phenol that hinders the absorption of bad cholesterol during digestion.
It can also help reduces blocked arteries and improve blood-lipid levels. Cold-water Fish- Fish rich in healthy fats such as tuna, salmon, mackerel, and sardines can help clear arteries.
Eating fish twice a week can help reduce inflammation and plaque buildup that can lead to heart disease. Avocados deliver a one-two punch for cleaning out your arteries. Like olive oil, avocados contain loads of blood sugar-stabilizing, cholesterol-optimizing MUFAs. A recent study also found that eating one avocado per day is associated with reductions in LDL cholesterol. Additionally, most recent research has found no beneficial cardiovascular effects of reducing saturated fat intake.
If you tend to eat a lot of grain-based side dishes, consider swapping them for legumes beans, peas, chickpeas, lentils. These pack a hefty dose of fiber, including soluble fiber, which can help prevent atherosclerosis by lowering LDL cholesterol.
Even one serving of beans per day has been associated with significantly reduced LDL. Legumes have also been linked to reductions in blood pressure and chronic inflammation , both of which are contributors to atherosclerosis and blood vessel damage.
However, Dr Brewer warns that, among certain individuals, legumes may elevate blood sugar. Allium veggies like garlic, onions, leeks, chives, scallions, and shallots are all rich in organosulfur compounds , which, according to several studies, may help reduce blood pressure, cholesterol, inflammation, and platelet clumping — all of which are great for keeping arteries free and clear. Like allium vegetables, cruciferous vegetables think: broccoli, cauliflower, brussels sprouts, arugula, cabbage also contain organosulfur compounds and may reduce your risk of death from atherosclerosis.
And further research has found that consuming all vegetables, especially cruciferous vegetables, is associated with thinner, healthier carotid artery walls thick artery walls, on the other hand, are a marker of atherosclerosis.
Cruciferous veggies also contain blood sugar-stabilizing, cholesterol-lowering fiber. Nuts are a good source of protein, fiber, and healthy fats, and regular nut consumption has been associated with a reduced risk of overall cardiovascular disease and coronary heart disease, which occurs when plaque buildup restricts blood flow to the heart. Of all nuts, walnuts contain the highest levels of heart-healthy, plant-based omega-3s. Beets and beetroot juice are some of the best sources of beneficial dietary nitrates , which are converted to nitric oxide NO in the bloodstream.
NO relaxes and widens blood vessels, which lowers blood pressure and helps prevent damage to artery walls that could make them more vulnerable to narrowing and plaque buildup. To mellow beets' earthy flavor, try roasting them with olive oil or toss them into a smoothie. Like beets, spinach and other dark leafy greens are a good source of dietary nitrates, which support supple, free-flowing blood vessels and arteries by boosting NO production. Additionally, leafy greens contain fiber and a range of micronutrients, including folate.
Folate plays a key role in cardiovascular health by lowering levels of the amino acid homocysteine. High blood levels of homocysteine are a known risk factor for atherosclerosis , as they can damage the lining of blood vessels and increase arterial plaque buildup.
Dark chocolate is a potent source of polyphenol compounds, specifically cocoa flavanols , which have been shown to help lower blood pressure and improve blood flow by boosting nitric oxide production , lower inflammation, and prevent blood clots. Flavorful herbs and spices are often potent sources of beneficial compounds that can benefit the heart and arteries — even cinnamon, which you probably have in your pantry already. Research suggests that cinnamon intake may be associated with reduced levels of HbA1C and blood pressure among patients with type 2 diabetes.
Meaning, this spice could help counter the negative effects of insulin resistance that contribute to atherosclerosis. Cinnamaldehyde, an organic compound in cinnamon, has also been shown to have anticoagulant properties that may help curb risk of blood clots; and preliminary research suggests that cinnamon inhibits the atherosclerosis process in animals with high cholesterol.
Some other spices that show promise in curbing various atherosclerosis risk factors include ginger, turmeric, and garlic. You can sip your way to clear, healthy arteries, too. And, in another study , green tea consumption was associated with a decrease in vascular cell adhesion molecules, which are proteins released in response to inflammation that cause cells to stick to surroundings and each other — meaning, they can be a big contributor to clogged arteries.
Given the popularity of intermittent fasting and water fasting diets in which you typically eat all of your food within a specified daily window, and consume nothing but water, tea, or coffee outside of that window , you may be wondering if they could help dissolve arterial plaque, too. While the research in this area is still young, intermittent fasting or IF does seem promising for preventing arterial plaque buildup.
In another recent review , published in the renowned New England Journal of Medicine , authors were similarly optimistic, citing that IF improves a range of cardiovascular health markers in human and animal studies, including blood pressure, LDL and HDL levels, and insulin resistance. You have quite a bit of control over the health of your arteries and the amount of plaque they contain. Measure your hemoglobin A1c HbA1c and glucose levels quickly and conveniently from the comfort of your own home.
Reduce your intake of refined carbohydrates and cut down on all kinds of sugars. Avoid having more than two standard measures of alcohol in a day. Avoid a salty diet and reduce adding salt to foods. Also, ensure that you check the labels of all the food items you purchase as these contain salt as a preservative or flavoring agent.
Heart healthy foods to include in your diet: 1. Olive oil Not all oils are created equal, olive oil is your best bet. Nuts Next time you get a craving for some mid-day snacks, reach for a pack of nuts over that pack of fries. Berries They are a great source of antioxidants and anthocyanins which help reduce the inflammation in the body. Avocados This superfood helps in reducing the levels of bad LDL cholesterol in your body and is an excellent source of healthy fats.
Beans Resistant starch that has been found in beans has been linked to better heart health. Seeds Flaxseed, pumpkin seeds, sunflower, chia, and others are all great sources of heart-healthy fiber and omega 3 fatty acids. Facebook Twitter Pinterest Whatsapp. Low Blood Pressure: Can it affect your pregnancy?
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