The prevalence of cardiovascular conditions is increasing day by day, and more people are dying from them. One of the key risks for developing a cardiovascular disease is clogged arteries.
Arteries are blood vessels that carry oxygen and nutrients from your heart to the rest of your body. Healthy arteries are flexible, strong, elastic and free from any deposits.
But when fat, cholesterol and other substances build up in the arteries, they can become clogged and eventually narrow and harden. This condition, which results in reduced blood flow through the arteries, is called atherosclerosis.
Here are the 7 foods that you should eat daily for clean arteries.
Avocados contain a good amount of healthy fats and other important nutrients that improve blood cholesterol by lowering LDL and raising HDL levels. High-density lipoproteins (HDL) is the good cholesterol that helps keep arteries clear of obstructions.
A 1996 study published in the Archives of Medical Research reports that high monounsaturated fatty acids in a diet rich in avocados can improve lipid profiles in healthy and especially in mild hypercholesterolemic patients, even if hypertriglyceridemia (combined hyperlipidemia) is present.
Also, the vitamin E in avocados prevents cholesterol oxidization. They also have folate that helps reduce dangerous homocysteine levels in the blood, along with potassium that helps lower blood pressure.
Aim to include ½ avocado daily in your diet. You can even use it as a healthy substitute for butter or cream on bread and toast.
Pomegranates contain a high level of antioxidants that help fight free radicals in the body. They also aid in reducing fatty deposits in the arteries, thus helping prevent serious problems like atherosclerosis.
This fruit also stimulates the body’s production of nitric oxide, which helps keep your arteries open and your blood flowing. This prevents plaque buildup and blood clots in the arteries.
A 2004 study published in Clinical Nutrition reports that patients with carotid artery stenosis who drank pomegranate juice for three years saw reduced common carotid intima-media thickness, blood pressure and low-density lipoprotein (LDL) oxidation.
A 2013 study published in Atherosclerosis notes that pomegranate extract has atheroprotective effects that appear to reduce oxidative stress and inflammation in the vessel walls.
Eat 1 to 2 fresh pomegranates daily.
You can also drink a glass of freshly extracted pomegranate juice once daily.
It helps lower a number of risk factors related to heart disease and atherosclerosis. The journal Diabetes Care published a study suggesting that 6 grams, 3 grams, or 1 gram of cinnamon every day could reduce total cholesterol, LDL cholesterol, triglycerides, and glucose in those suffering from type-2 diabetics. The study examined 60 patients suffering from diabetes for a period of 40 days. The results showed that cinnamon could lower the risk factors of cardiovascular disease.
Asparagus is known as one of the best foods for clean arteries that everyone can take. It can help you lower blood pressure and simultaneously prevent blood clots.The vitamin B6 found in asparagus can help lower an amino acid called homocysteine associated with heart disease.
A study shows that increased homocysteine levels can lead to a higher risk of blood clots in the veins and arteries. To reduce the increased levels, asparagus can be helpful due to its high contents of vitamins B6, B12, and folic acid.
Moreover, asparagus also encourages the production of glutathione, which helps deal with inflammation and simultaneously prevent damaging oxidation causing clogged arteries. Addition to this, the vitamin K found in asparagus can help in preventing the hardening of the arteries. Simply, consume this vegetable as a side dish or appetizer as much as possible.
Forget the old ‘an apple a day’ adage—it seems eating a daily persimmon is a better way to keep the doctor away. Research shows the polyphenols found in this fruit (which has twice as much fiber and more antioxidants than an apple) can help decrease levels of LDL cholesterol and triglycerides.
Spicy things can also be good for unclogging arteries. Cayenne pepper contains a compound capsaicin which helps reduce LDL cholesterol and it can also improve blood circulation and lower your risk of heart attack and stroke. In a study which was published in 2009, capsaicin was found to be able to prevent pulmonary and vascular complications arising from use of HAART (highly active antiretroviral therapy) drugs, believed to accelerate atherosclerosis and pulmonary artery hypertension.
7.Curcumin – in Turmeric
Turmeric is a popular spice used in Indian and Ayurvedic cooking, but its true benefit comes from one active ingredient. The primary polyphenol in turmeric called curcumin has long been known for its cardioprotective effects. Turmeric extract is thought to reduce LDL cholesterol and the buildup of plaque in the arteries.
In a 2011 study published in the journal Molecular Nutrition & Food Research, researchers found that turmeric could reduce cholesterol and suppress early atherosclerotic lesions better than the cholesterol-lowering drug lovastatin. Also, a 2006 study on mice suggested that curcumin can help prevent artery damage associated with carotid artery blockage.