Arteries exist throughout the body as
one of the major components of your circulatory system transporting
blood and oxygen to the organs, your brain and throughout the body.
Atherosclerosis’ is a hardening of the
arteries. Due to high bad cholesterol and various factors of lifestyle,
plaque starts building up within your arteries narrowing them. They get
hardened and thickened which in turn leads to dysfunctional arteries. As
a result, there is reduced blood flow to the organs fed by particular
arteries. Atherosclerosis of the coronary arteries can lead to heart
problems like coronary heart disease. Moreover, thickening of arteries
can also result in impaired blood flow and lack of sufficient oxygen
throughout the body.
Clogged arteries cause cardiovascular disease affecting 42 million people in USA
According to the American Heart Association, 25% of deaths each year
are due to heart disease. What’s sad about such a figure is that it
could be reduced considerably if only people were more concerned about
their health. Heart disease is reversible and preventable by simply
improving lifestyle and dietary habits. Today in the USA almost 42
million people live with cardiovascular disease. Much of this is caused
by clogged arteries because of cholesterol and plaque buildup.
The biggest risk factors for narrowing of arteries are high blood
pressure, diabetes, smoking, and high cholesterol. Besides smoking, all
of these are lifestyle related problems which can be rectified if you
learn to eat healthily by omitting processed foods, fast food, excess
sugars and unhealthy carbs. To support artery health, here are 15 of the
best foods for your arteries.
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1Oranges
The orange is the perfect item to start
any list of foods for clogged arteries. Because of its high levels of
pectin being a soluble fiber, it absorbs or sucks up bad cholesterol in
foods and blocks the absorption of it by the body. Oranges are rich in
potassium that counterbalance sodium intake and keeps blood pressure in
check. Research has also found that oranges can neutralize proteins that
cause scar tissue and congestive heart failure.
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2Kale
While all leafy greens are good for your arteries, kale is especially
good being rich in antioxidants, fiber and omega 3 fatty acids. Kale
should be a permanent feature in any person’s diet at risk of artery
issues and for those who want to prevent them.
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3Water Spinach
Water spinach contains anti-oxidants as
well as vitamins A and C. It is also rich in beta-carotene. Together
these ingredients prevent cholesterol from oxidizing in the body. The
good thing about water spinach is that it is a fairly affordable item
and available easily.
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4Pomegranate juice
Pomegranate juice fresh and without
sugar is great for unclogging arteries. It is rich in Punic acid and
antioxidants that prevent plaque buildup and atherosclerosis. Research
done in the American Journal of Cardiology proved that drinking 240ml of
pomegranate juice for 18 months daily reduced the risk of carotid
artery disease.
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5Sesame seeds
A 3-month long study in 2006 and
published in the Journal of Medicinal food proved that sesame seeds are
good for atherosclerosis. Sesame seeds contain fatty acids that prevent
bad cholesterol, triglycerides and blood cholesterol.
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6Garlic
Garlic is one of the best foods to
reduce artery plaque and blood pressure. Research has found that garlic
contains an enzyme called angiotensin that constricts blood vessels. A
study also found that those suffering from plaque issues saw a 50%
reduction in plaque buildup when taking garlic extract daily in form of
pills.
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7Red Wine
Bottoms up!! Did you know that red wine
could be good for your health? Red wine improves levels of HDL in the
body. It also reduced clotting and maintains blood vessel flexibility.
Studies have also found that red wine is as effective as aspirin and can
reduce the risk of heart attacks. But don’t overdo it.
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8Dark Chocolate
Here’s another nice way of keeping your
arteries safe. Dark Chocolate has high levels of cocoa and contains rich
compounds called flavonols that increase blood vessel flexibility, low
blood pressure and prevents the risk of heart disease.
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9Lemon
Lemon or even lemon juice is excellent
for heart health. Lemons are good for arteries and heart health by
reducing levels of cholesterols and preventing oxidative damage to
arteries. Lemons are also rich in vitamin C that prevent inflammation,
reduce cholesterol, increases HDL or good cholesterol and strengthens
arteries.
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10Turmeric
A 2001 study published in the Journal of
Molecular Nutrition and Food research that Turmeric was more effective
in reducing cholesterol and preventing atherosclerosis than the drug
Lovastatin. Turmeric is rich in the polyphenol cumin that is well known
for its cardiovascular properties. Cumin can prevent carotid artery
clogging and damage.
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11Sardines
Many people don’t like sardines but
don’t stick your nose up at it because sardines are rich in omega3 fatty
acids that lower triglyceride levels in the body. Sardines also raise
good cholesterol and reduce inflammation in the body.
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12Lentils
International studies have found that
those who eat a good amount of lentils or legumes have a reduced risk of
heart disease. Lentils reduce high blood pressure and are rich in
magnesium, potassium and protein all of which reduce plaque in
arteries.
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13Almonds
Almonds contain a high amount of plant
sterols good for reducing bad cholesterol and prevent its absorption. A
University of Toronto study found that those who ate almonds reduce
their risk of heart disease by 28%.
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14Watermelon
Watermelon is rich in the amino acid
L-Citrulline that cleans arteries, lower blood pressure and fights
inflammation. Watermelon also boosts nitric oxide production god for
artery health and reduction of blood pressure.
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15Blueberries
Fresh blueberries are one of nature’s
super health foods that should be part of your diet every day.
Blueberries combat aging, are a rich source of energy without fear of
being stored as calories or fat, and a rich dose of antioxidants and
nutrients. Blueberries reduce cholesterol and plaque buildup in the
walls of arteries. They also eliminate free radicals that cause cancer
and heart disease.
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