Our body’s enormous network of arteries is responsible for carrying oxygenated blood from the heart to the rest of the body. However, plaque can build up in the arteries over time, disrupting blood flow and perhaps leading to a heart attack; scary, right? The excellent news is that by including some nutritionally balanced food in your diet, you may cleanse your arteries and lower your risk of a heart attack. Do you want to learn more about them?
Then stick around because we’ll show you the top 11 artery cleansing meals that can help you avoid a heart attack. So, let’s get started.
Asparagus
One of the best foods for artery cleansing is asparagus. Its high fiber and mineral content help to lower blood pressure and prevent blood clots, both of which can lead to serious cardiovascular disease. It works by reducing inflammation in the veins and arteries that have built up over time. It increases glutathione production in the body, an antioxidant that fights inflammation and prevents damaging oxidation that leads to clogged or blocked arteries. It also contains alpha-linolenic acid and folic acid, both of which help to avoid artery hardening. Asparagus is used in a variety of recipes. It can be steamed, roasted, grilled, or eaten raw in salads.
Beets
Nitric oxide is a signaling molecule that has many critical functions in the body, one of which is vasodilation. It dilates blood vessels, allowing for smooth blood flow and preventing plaque formation. According to a study published in the American Journal of Clinical Nutrition, dietary nitrate intake lowers the risk of atherosclerosis (artery hardening due to plaque accumulation) and heart attacks. But how will you consume nitric oxide? Yes, beets are a good source of nitrate, which our bodies convert to nitric oxide. Beets can be used in smoothies, juiced, salads, or roasted with your favorite herbs and spices.
Oats
Are you looking for a heart-healthy vegan breakfast option? How about oats? Because of its rich fiber and antioxidant content, it is an excellent choice for preventing clogged arteries. Oat beta-glucan fiber lowers total serum cholesterol and LDL cholesterol while also preventing fat formation in arteries. Avenanthramides, an antioxidant found in oats, reduce inflammation and oxidative damage, resulting in improved blood flow. Though oats with milk and fresh fruits and nuts are one of the simplest and most delicious ways to incorporate them into your diet, they may also be added to smoothies, salads, pancakes, or baked with oat flour.
Turmeric
This golden spice can do a lot more than just add taste to your food. Curcumin, an active ingredient in turmeric, has anti-inflammatory and antioxidative properties, according to a study published in the journal Molecules. By scavenging free radicals and reducing oxidative damage and fatty deposits known as plaque in the arteries, it lowers the risk of heart disease. Turmeric is very easy to incorporate into your diet because it goes with everything. It may be blended into smoothies, and used in soups, stews, rice, and even tea. To make the tea, simply place a small piece of turmeric in boiling water and let it settle for a few minutes. To increase the flavor and nutrition of the tea, add lemon juice, honey, or black pepper.
Green tea
A calming cup of green tea can accomplish anything. Green tea consumption is linked to a lower risk of artery disease and heart attack, according to a study published in the Circulation journal. This is due to the unique compound Epigallocatechin gallate (EGCG) found in green tea. It reduces inflammation and lowers cholesterol levels, which helps to remove artery-clogging plaque. It’s also a powerful antioxidant that protects arteries from damage. So, what are you waiting for? It’s time to go from normal tea to green tea. You might also squeeze some lemon or ginger juice. It will improve the flavor and health benefits of your tea.
Fish
Omega-3 fatty acids are abundant in fish, particularly oily fish like tuna, salmon, and trout. It’s a good type of fat because it lowers LDL cholesterol, which can stick to your arterial walls and cause inflammation and damage. Higher fish consumption is linked to slower progression of coronary artery atherosclerosis in patients with coronary artery disease, according to a study published in the American Journal of Clinical Nutrition. At least two servings of fish every week, one of which should be oily fish, according to the doctors. Instead of deep-frying, try baking, steaming, or poaching your fish to retain the most nutrients.
Cinnamon
Cinnamon consumption is linked to a lower risk of heart disease, according to a study published in the journal Nutrients, because of its significant antioxidant content, which neutralizes free radicals, decreases oxidative damage, and eliminates plaque from the arteries. Cinnamaldehyde, an active ingredient in cinnamon, lowers inflammation and keeps arteries flexible. Sprinkle a little cinnamon on your food is the easiest and most convenient way to eat it. Its sweet and earthy flavor will add flavor and nutrition to your meals. It can also be taken with honey or added to tea or coffee. To make the tea, place a cinnamon stick in boiling water and simmer for a few minutes. Honey can also be used. It will provide a delicious royal flavor to your tea.
Walnuts
Do you enjoy walnuts as a snack? Here’s still an additional reason to like this delectable nut. Dietary walnut consumption is linked to low blood cholesterol levels and the development of atherosclerotic plaques, according to a study published in the Journal of Thrombosis Research. They are high in omega-3 fatty acids, which lower triglyceride and LDL cholesterol levels and play an important role in preventing plaque building in arteries. It also preserves the artery lining and has anti-inflammatory qualities. Every day, eat a handful of walnuts. They can be eaten as a snack, added to salads and porridge for crunch, or used in sauces for a nutty flavor.
Citrus fruits
Citrus fruits are not only delicious, but they’re also high in antioxidants. These antioxidants neutralize free radicals, preventing inflammation and damage that can contribute to chronic diseases. They also help to keep LDL cholesterol (low-density lipoprotein) from oxidizing into oxidized LDL, which is one of the leading causes of atherosclerosis and other heart disorders. Lime juice and lime peel, according to a 2013 study, reduce cholesterol and unclog arteries. So, are you ready to start eating some delicious, zesty citrus fruits? You can eat them raw to replace bad snacks, juice them, or bake with them; they are delicious in every form.
Flax seeds
These tiny but nutrient-dense seeds are ideal for heart health. Flax seeds have antiatherogenic effects, according to a study published in the American Journal of Physiology. They’re high in fiber, which helps to lower cholesterol, keep blood pressure in check, and clear arteries. Flax seeds contain omega-3 fatty acids, which reduce inflammation and keep platelets from sticking together. If you’re not sure how to incorporate them into your diet, try adding them to your breakfast cereal, sandwich, or baking. Though there are no particular dietary recommendations, 1-2 teaspoons per day are considered healthful. Put your flaxseeds in a grinder to obtain the most benefits because they are simpler for the body to digest and absorb in ground form, but avoid the ones with added salt because they are rich in sodium and might hurt your health instead of delivering benefits.
Beans
Fiber-rich meals, such as beans, are vital for avoiding atherosclerosis. Bean consumption is linked to a lower risk of coronary heart disease, according to a study published in the Journal of the American Medical Association. They keep cholesterol levels in check, lowering the chance of artery blockage. Bean-rich diets have also been proven to lower blood pressure, enhance arterial function, and reduce the incidence of type 2 diabetes in studies. You can add beans to salads, soups, and stews to enhance your diet. You may also roast them and consume them instead of junk food, or prepare nutritious dips and spreads with them.
So, are you ready to incorporate these delectable and nutritious foods into your diet? Because many causes of plaque accumulation, such as cholesterol levels, may be influenced by the food you eat, your diet has a significant impact on the health of your arteries and the level of plaque they contain. Just keep in mind there is no miracle diet that will totally eliminate the artery plaque. However, when combined with a healthy lifestyle and a well-balanced diet, these foods can help your arteries by reducing inflammation, cholesterol, and other factors. So eat well and live a long and happy life because you deserve it.
