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Today, many people suffer from cardiovascular diseases. Clogged arteries are among the main factors that contribute to these diseases.
Healthy arteries are normally strong, elastic, flexible, and free of deposits. Their role is to supply oxygen and nutrients from the heart to the rest of the body.
Artery clogging, or atherosclerosis, occurs gradually and it’s often as a result of the accumulation of cholesterol, fat, and other materials. This accumulation is caused by poor dietary and lifestyle habits.
Fortunately, you can avert this condition by healthy eating and the following 12 foods are effective in keeping your arteries clean.
Broccoli is rich in vitamin K, which is effective in preventing hardening of arteries. It is also loaded with vitamins that safeguard against oxidation of LDL cholesterol and grave heart conditions. This vegetable also has high fibre content that relieves stress, controls blood pressure, thereby preventing tears and ultimately plaque accumulation in arterial walls.
Green tea is rich in catechins, antioxidant plant phenols that avert cholesterol absorption during digestion. Consider drinking 1-2 cups of green tea every day to enhance blood lipid levels and minimize arterial blockage. The tea will also boost your metabolism and promote the weight loss process.
Flaxseeds are loaded with alpha-linolenic acid (ALA), which is effective in lowering blood pressure and inflammation, as well as maintaining artery cleanliness.
This vegetable is rich in nitric oxide, which averts contractions of the arteries, plaque, and blood coagulation, thereby reducing the risk of heart attacks and strokes. It is also loaded with vitamins A and C, and inhibits bad cholesterol from accumulating on the arterial walls. Spinach is also abundant in potassium and folic acid, which regulate blood pressure and cholesterol levels. You need to consume at least ½ cup of spinach every day.
Pomegranates are rich in antioxidants, which avert damage caused by free radicals and reduce the build-up of fat in the arteries, thereby reducing the risk of cardiovascular complications. Likewise, they stimulate the production of nitric oxide, which promotes blood flow and keeps the arteries open. Hence, they prevent plaque accumulation and blood clots in the arteries.
You need to consume at least one pomegranate every day, in addition to consuming one glass of freshly squeezed pomegranate juice.
Cranberries are loaded with antioxidants and hence promote health by lowering LDL and increasing HDL cholesterol levels. You need to consume 2 servings of 100% pure organic cranberry juice every day to avert diseases and boost your overall health.
Avocados are rich in healthy fats and other beneficial nutrients that improve blood cholesterol by lowering LDL and raising HDL cholesterol levels. They also have vitamin E, which safeguards against cholesterol oxidation. Thanks to their high content of folate, avocados can lower harmful homocysteine levels in the blood, whereas their high potassium content lowers blood pressure.
You need to eat a half avocado every day.
The B vitamins and folic acid in asparagus are effective in reducing homocysteine, an amino acid associated with heart diseases. This vegetable also stimulates the production of glutathione, an antioxidant that averts inflammation and harmful oxidation, which leads to clogging or blocking of arteries. It also contains vitamin K, which prevents artery hardening.
The curcumin in turmeric has potent antioxidant and anti-inflammatory properties, which promote heart health. It’s also effective in strengthening the cardiovascular system and preventing damage by averting the artery blockages. Turmeric also reduces the LDL cholesterol levels, thereby preventing accumulation in the arteries.
You need to add a teaspoon of turmeric to a glass of milk and drink it 1-2 times a day.
Apples are rich in pectin fiber, which is effective in lowering bad cholesterol in the bloodstream. The fibre functions by interfering with the absorption of bile acids in the intestines, making the liver to utilize circulating cholesterol to generate more bile. These fruits are also rich in flavonoids, which lower the risk of cardiovascular complications.
Likewise, their high content of potassium and magnesium helps to control blood pressure. You should eat at least one organic apple every day.
Regular consumption of garlic lowers the levels of bad cholesterol in the blood, enhances blood circulation, averts the hardening of the arteries, and widens blood vessels. It also prevents damage occasioned by free radicals.
You should consume 1-2 garlic cloves every morning, before breakfast. Also, consider adding it to your salads, soups, and stews.
Chia seeds have a high content of omega-3 fatty acids and fiber. This makes it effective in reducing LDL cholesterol, regulating blood pressure, and unclogging the arteries.
You can consume chia seeds in a number of ways. You can add the seeds to salads and crunchy dishes or sprinkle them on yogurt and oatmeal.
You should stay hydrated when consuming chia seeds, as they normally absorb a lot of water.