Heart disease is the leading cause of death in America, despite the fact that nobody likes to think about it. Because most people are unaware they have heart disease until it is too late, it is known as the silent killer. Plaque accumulation in the arteries leading to the heart is what causes heart disease.
Atherosclerosis is the term used when this happens. Our arteries are supple and flexible when we are born. They may get harder and more angular as we age. This indicates that the heart is not receiving the necessary blood flow. It deteriorates as a result of a deficiency in nutrients and oxygen.
How do arteries in our bodies narrow? through the expansion of plaque that is high in cholesterol. Over time, as the plaque accumulates, it inflames the blood vessels.
Despite the fact that many people are unaware of a problem until they experience a heart attack, there are some warning indications you should be aware of, such as:
- Shortness of breath, especially when doing something simple, such as walking
- An increased heartrate
- Irregular heartbeats, or a flip flop feeling in the chest
- Dizziness, weakness
- Nausea
- Sweating
To rule out heart disease, you should consult a doctor as soon as you have any of these symptoms.
But there are steps you may take to assist avoid this issue. You are not have to accept heart disease, blood clots, or a heart attack as you become older.
The foods on the list below are rich in antioxidants, soluble fiber, and heart-healthy fats while also supporting the body's other beneficial processes, such as healthy hormone production, nutrition absorption, and increased immune system performance.
17 of the greatest foods to unclog arteries and support your heart are included in the following paragraphs.
1. Chia Seeds
These little seeds include vital fiber and alpha linolenic acid that can help keep the arteries clear by lowering blood pressure, reducing triglycerides, and elevating good (HDL) cholesterol levels. This little but potent superfood can support heart health and prevent plaque buildup in the arteries.
2. Coconut Oil
The fat included in coconut oil has historically been blamed for cardiovascular illness, but these antiquated notions are dispelling. In reality, by transforming cholesterol into a substance the body can use, consistent consumption of around 3 tablespoons of coconut oil each day can actually lower the level of plaque in the arteries. Additionally, the lauric acid and high content of medium chain triglycerides enhance blood clotting and boost antioxidant activity, all of which reduce the chance of developing heart disease.
3. Nuts
One of the greatest snack alternatives to processed meals like potato chips or French fries is raw, unsalted nuts. With their high concentrations of monounsaturated fats and vitamin E, raw nuts not only help to cleanse the arteries but also provide the body with a number of other health benefits. Due to their low calorie content, almonds are the best of the lot, with walnuts coming in second. The same alpha linolenic acid that gives flaxseed its reputation is also found in abundance in nuts. One to one and a half ounces of walnuts or almonds can help to keep your arteries free of plaque, lower blood pressure, and reduce inflammation.
4. Pomegranates
This fruit has a lot of antioxidant phytochemicals, which defend the cardiovascular system against oxidation, which harms the arteries and leads to plaque buildup. Nitric oxide, which helps to control blood pressure by widening the arteries, is produced in greater quantities in the blood when pomegranates are consumed. To assist remove plaque and keep the blood flowing to your heart, consume some fresh pomegranates or sip on fresh organic juice a few times per week.
5. Watermelon
This fantastic summer fruit is great for your heart as well as being a favorite on July 4th! L-citrulline, an essential amino acid found in watermelon, reduces inflammation and lowers blood pressure. Watermelon stimulates nitric oxide production in a similar way to how pomegranates do. Don't wait until summer to enjoy this incredibly heart-healthy fruit.
6. Turmeric
The magic in this case is performed by curcumin, the active component of turmeric. It has strong anti-inflammatory properties. Your arteries' walls can become damaged by inflammation, which increases the risk of blood clots and plaque buildup. According to studies, turmeric can prevent up to 26% of fatty deposits from accumulating.
7. Asparagus
One of the best vegetables ever for artery cleaning! Although asparagus has a broad range of vitamins, including K, E, C, B1 and B2, which can help lower blood pressure and prevent blood clots, it may give your urine an odd scent.
8. Cinnamon
You only need a tiny bit of this well-known spice to significantly reduce your risk of developing heart disease. According to studies, one tablespoon of cinnamon each day removes plaque and stops it from developing. Additionally, it lowers blood cholesterol levels. The vital antioxidants that stop blood from oxidizing are abundant in cinnamon. Consider putting some cinnamon in your morning coffee, tea, smoothie, or on top of your oatmeal. You can't go wrong by include cinnamon in your diet, regardless of how you consume it.
9. Cranberries
Cranberries, a tart yet delicious berry rich in antioxidants, lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels in the blood. More antioxidants are present in cranberry juice than any other fruit (except for red or black grape juice). Your arteries will stay clear if you drink just two 8-ounce cups of pure, organic juice daily, which can also provide true heart protection.
10. Green Tea
Numerous studies have demonstrated that green tea contains some of the strongest antioxidants on the planet. The antioxidant catechins, a plant phenol, found in green tea, particularly Matcha green tea, helps to prevent the body from absorbing cholesterol while food is being digested. To lower the risk of artery blockage and lower your blood cholesterol levels, try consuming two or more cups of green tea each day. An further benefit of green tea is that it increases metabolism, which may aid in weight loss and, in turn, improve heart health. Check out the research on green tea and cancer.
11. Olive Oil
Along with coconut oil, olive oil is among the greatest cooking oils available. Oleic acid, an important fatty acid that has been linked to lower levels of cholesterol and oxidative stress, is abundant in olive oil. Olive oil can cut your risk of cardiovascular disease by up to 41% when used in cooking and salad dressings. Always look for virgin olive oil that is verified to be 100 percent organic, as cheaper oils may have been diluted with less beneficial oils.
12. Flaxseed
Due to their high quantities of alpha-linolenic acid, flaxseed can lower general blood pressure and inflammation in the body. ALA will enhance general heart health and assist in maintaining clear arteries. For the love of God, add some flaxseeds that are 100 percent organic to your morning smoothies!
13. Cold Water Fish
Salmon, mackerel, tuna, and other cold-water fatty fish can lessen plaque buildup and inflammation, both of which can contribute to heart disease. Two times a week consumption of these cold-water fish can aid in lowering blood cholesterol levels.
14. Coffee
Drinking 8 to 16 ounces of coffee daily can reduce your risk of heart disease by roughly 20%, despite the fact that drinking coffee all day, every day, is bad for your health. Enjoy a cup or two of coffee, but then switch to some green tea to reap the maximum number of heart-healthy advantages from a single serving!
15. Broccoli
Since it aids in preventing artery calcification, the vitamin K in broccoli is crucial for a healthy heart. Additionally, broccoli contains a wealth of beneficial antioxidants that stop the oxidation of LDL cholesterol, which can cause major cardiac issues. Consider broccoli as a tiny green broom for your arteries that uses its fiber to remove cholesterol.
16. Avocado
Try substituting some avocado for the mayonnaise or salad dressing the next time you make a salad or a sandwich. According to studies, eating half an avocado per day can reduce blood cholesterol levels by up to 22% and raise HDL levels by roughly 11%. A long variety of vitamins and antioxidants can be found in avocados. Learn more about the health advantages of avocados and why they rank as the healthiest food ever.
17. Spirulina
The body requires all nine essential amino acids, all of which are present in the blue-green algae spirulina. Alpha linolenic acid, an omega-3 fatty acid also present in flaxseeds and chia seeds, is abundant in spirulina. Spirulina's capacity to lower artery inflammation and enhance cardiovascular health has been the subject of substantial investigation. Spirulina can be consumed as a supplement or in powder form.
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