12 Foods that You Should Eat Daily for Clean Arteries
The arteries of a human body are meant to transport the oxygen-rich blood from the heart to the rest of the body. Usually, a healthy artery is supposed to be strong, flexible and elastic. However, clogging arteries do not have these characteristics and the progressive clogging of the arteries is called atherosclerosis.
According to the Centers For Disease Control and Prevention, atherosclerosis is one of the leading causes of cardiovascular disease which includes strokes and heart attacks.
According to the CDC, in the United States, cardiovascular disease is the number one leading cause of death for Americans as it takes over 600,000 lives every single year.
Cardiovascular disease is also called the silent killer because there are usually no outward signs or symptoms that can differentiate someone with cardiovascular problems. Usually, symptoms occur when the condition becomes much worse and/or severe.
Atherosclerosis is the hardening or thickening of the arteries and it prevents blood from flowing to the vital organs. But besides taking medication, there are plenty of foods that can help with maintaining one’s heart health.
Curcumin, which is found in turmeric, is a fantastic spice that has the capability to reduce LDL cholesterol and also reduce the buildup of plaque in the arteries. A study published in 2011 in the journal Molecular Nutrition & Food Research found that ‘turmeric could reduce cholesterol and suppress early atherosclerotic lesions better than the cholesterol-lowering drug lovastatin.’
Garlic is also essential for heart health since it helps with unclogging the arteries. A study published in 1997 in the journal Nutrition, found that garlic could both prevent and treat atherosclerosis.
According to Healthline.com, ginger also has many health benefits as it has compounds such as shogaols and gingerols which are known to prevent plaque buildup as well as unclogging arteries by reducing total cholesterol.
As reported by livestrong.com, cayenne pepper ‘is an herbal remedy used to treat circulatory disorders and heart disease.’ This delicious spice can help lower the risk of strokes and heart attacks while improving blood circulation because of a compound known as capsaicin.
As reported by healthline.com, adding a bit of lemon to your water and food can be extremely beneficial to the heart as lemon is known to reduce blood cholesterol levels, and also protects the arteries from oxidative damage.
A 2003 study which was published in the journal known as Diabetes Care found that one, three or six grams of cinnamon on a daily basis can help lower glucose, triglycerides, LDL cholesterol, and total cholesterol in type 2 diabetics.
According to Pubmed.com, blended up flaxseed is not only a great source of fiber but also great for the heart since it is a tremendous source of alpha-linolenic acid which is an omega 3 acid that can decrease blood pressure and lower inflammation.
As reported by Fox News, fermented cabbage or kimchi was found to be effective in preventing the development of aortic atherosclerosis in high cholesterol-fed rabbits. The active compound in kimchi known as 3-94-hydroxy-3, 5-dimethoxyphenyl has been shown to slow down the atherosclerotic process.
A 2006 study in the Journal of Medicinal Food found that the fatty acids in sesame oil could be beneficial to the prevention of atherosclerosis lesion formation, and can also lower the blood cholesterol, triglycerides, and LDL cholesterol levels.
Pomegranate juice has nutrients such as magnesium and selenium which is vital for heart health. A study in 2009 published in a journal called American Journal of Cardiology found that drinking 230 milliliters of pomegranate juice every day for 18 months could slow the progression of carotid artery disease
These days, cardiovascular diseases become prevalent, and numerous people suffer from some kind of heart issue. Clogged arteries are one of the main factors contributing to these diseases.
The role of these blood vessels is to carry oxygen and nutrients from your heart to the rest of your body, and when healthy, they are elastic, flexible, strong, and free of deposits.
However, they often become clogged, hard, and narrowed, due to the accumulation of fat, cholesterol, and other substances. This condition is also known as atherosclerosis and results in a lowered flow of blood through the arteries.
The blockage of arteries is a prolonged process, which develops gradually, and is often caused by bad dietary and lifestyle habits.
However, you can prevent such issues by consuming healthy foods, and the following 12 are the best to keep your arteries clean:
Broccoli is high in vitamin K which prevents calcification or hardening of arteries. This vegetable is packed with numerous nutrients which protect against oxidation of LDL cholesterol and serious heart conditions.
It is also rich in fiber which manages stress, regulates blood pressure, and thus prevents tears and eventually plaque build-up in arterial walls.
2. Green Tea
Green tea – especially Matcha green tea, which is high in nutrients, is high in catechins, which are antioxidant plant phenols which prevent the absorption of cholesterol during digestion.
Therefore, you should drink 1-2 cups of green tea daily to improve blood lipid levels and lower arterial blockage. This tea also boosts metabolism and helps in weight management.
Flaxseeds are high in alpha-linolenic acid (ALA), which lowers blood pressure and inflammation, and maintains arteries clean.
Spinach is high in nutrients and offers numerous health benefits. It is high in nitric oxide, which prevents contractions of the arteries, blood coagulation, and plaque, and thus reduces the risk of strokes and heart attacks.
Clinical Nutrition Research published a 2015 study which found that 7-day consumption of spinach as an inorganic nitrate source lowers postprandial arterial stiffness.
It is also rich in vitamin C and A and prevent bad cholesterol from adhering to the arterial walls and lowers the risk of atherosclerosis. This vegetable is also a rich source of potassium and folic acid, which regulate cholesterol and blood pressure.
You should consume at least ½ cup of spinach daily, and add it to smoothies, salads, soups, and juices.
Pomegranates are high in antioxidants that prevent damage due to free radicals and reduce the accumulation of sat in the arteries, thus lowering the risk of cardiovascular diseases.
They also trigger the production of nitric oxide, which supports blood flow and maintains the arteries open, preventing plaque buildup and blood clots in the arteries.
The findings of a study conducted in 2014, and published in Clinical Nutrition, patients with carotid artery stenosis who drank pomegranate juice for three years experienced lowered blood pressure, reduced common carotid intima-media thickness, and low-density lipoprotein (LDL) oxidation.
Another 2013 study published in Atherosclerosis showed that pomegranate extract caused atheroprotective effects that lower oxidative stress and inflammation in the vessel walls.
You should consume 1-2 pomegranates a day, and drink a glass of freshly squeezed pomegranate juice.
Cranberries are abundant in antioxidants and thus support heart health as they lower LDL and increase HDL cholesterol levels. The juice has more antioxidant power than all fruit juices, except the 100% red or black grape.
You should drink 2 servings of 100% pure organic cranberry juice a day to boost overall health and prevent heart diseases.
Avocados are high in healthy fats and other important nutrients that enhance blood cholesterol by reducing LDL and increasing HDL levels. High-density lipoproteins (HDL), or the good cholesterol, prevent blockage of the arteries.
The results of a 1996 study published in the Archives of Medical Research showed that high monounsaturated fatty acids in a diet high in these fruits improve lipid profiles in healthy and especially in mild hypercholesterolemic patients, even if they suffer from hypertriglyceridemia.
The vitamin e also protects against cholesterol oxidization. Avocados are high in folate that lowers harmful homocysteine levels in the blood, while potassium reduces blood pressure.
You should eat a ½ avocado a day, so you can consume it as a butter or cream replacement on bread and toast.
This natural artery-clearing food prevents blood clotting and lowers blood pressure.
The B vitamins, especially B6, reduces homocysteine, which is an amino acid related to heart disease, and C-reactive protein (a marker of inflammation) levels.
Circulation published a 2005 study which showed that increased homocysteine levels raise the risk of CAD and blood clots in the arteries and veins.
Asparagus reduces these levels due to the high folic acid and vitamins B6 and B12 content. Asparagus triggers the production of glutathione, which is an antioxidant that prevents inflammation and damaging oxidation that cause to clogged or blocked arteries.
Also, the vitamin K in asparagus prevents artery hardening and keeps calcium out of the arterial linings. You should, therefore, consume it regularly, as a side dish or as an appetizer.
The active ingredient in turmeric, curcumin, has powerful anti-inflammatory and antioxidant properties, which support heart health. It also strengthens the cardiovascular system and prevents damage by reducing and preventing blockages of the arteries.
Also, it reduces LDL, or ‘bad’ cholesterol, levels, and thus prevents buildup in the arteries. The findings of a 2015 study published in the International Journal of Clinical & Experimental Pathology showed that turmeric prevents blocked arteries and boosts heart health.
Researchers showed that the main culprits for the improvement of coronary artery permeability are the anti-inflammatory effects of curcumin.
You should drink a glass of milk with a teaspoon of turmeric once or twice daily. You can also take curcumin supplements of 400 to 600 mg, 3 times daily.
Apples are rich in a particular type of fiber, pectin, which lowers bad cholesterol in the bloodstream, by interfering with the intestinal absorption of bile acids.
This makes the liver to use circulating cholesterol to produce more bile. Also, apples are rich in flavonoids which lower hr risk of heart disease and other cardiovascular conditions.
Apples are high in magnesium and potassium too, which helps the control of blood pressure. Try to eat an organic apple daily, with the skin, in order to enjoy all its benefits.
Garlic is a real healthy powerhouse, which prevents blockage of arteries and cardiovascular issues and prevents damage due to free radicals.
Its regular consumption lowers the LDL cholesterol levels in the blood, boosts blood circulation, prevents the hardening of the aorta, and widens blood vessels.
According to a 2016 study published in the Journal of Nutrition, the aged garlic extract lowers coronary plaque volume in the case of metabolic syndrome.
You should eat 1-2 garlic cloves every morning on an empty stomach, and add it to your stews, soups, salad dressings, and all kinds of dishes.
12. Chia Seeds
Chia seeds have been traditionally used in the Mayan and Aztec cultures, as they have a myriad of health benefits.
This plant is the highest in omega 3 fatty acids plant, and it is also rich in fiber, making it ideal for reducing bad cholesterol, managing blood pressure and clearing the arteries.
You can eat chia seeds in numerous ways. You can sprinkle the dry seeds on oatmeal and yogurt, or add them to salads and crunchy dishes. Also, leave a tablespoon of chia seeds to 3 tablespoons of water to soak for half an hour, and add the gel-like mixture to smoothies, desserts, and even baking recipes.
Remember to stay properly hydrated when consuming chia seeds, as they absorb lots of water.
In the realm of alternative medicine, the Internet is a double-edged sword. It can be most useful to many, particularly to those who are able to think critically. To those who do not have this ability, it can be outright dangerous. We have researched this area in several way and always arrived at this very conclusion. For instance, we evaluated websites providing advice for cancer patients and concluded that “the most popular websites on complementary and alternative medicine for cancer offer information of extremely variable quality. Many endorse unproven therapies and some are outright dangerous.”
This makes it abundantly clear that, for some, the Internet can become a danger to their health and life. Recently I was reminded of this fact when I saw this website entitled ‘Foods that will naturally cleanse your arteries’. Its message is instantly clear, particularly as it provides this impressive drawing.
The implication here is that we can all clear our arteries of atherosclerotic plaques by eating the right foods. The site also lists the exact foods. Here they are:
Salmon is one of the best heart foods as it is packed with healthy fats which reduce cholesterol, triglycerides, and inflammation. However you must make sure that the fish is organic.
Orange juice is rich in antioxidants which strengthens the blood vessels and lowers blood pressure. Simply drink 2 glasses of fresh orange juice a day and you’re good to go.
According to numerous studies 2-4 cups of coffee a day can significantly reduce the risk of stroke and heart attack by 20%. However don’t drink excessively as it may cause problems with your digestion.
Nuts are packed with omega-3 fatty acids, healthy properties and unsaturated fats which regulate your memory, cholesterol and prevent joint pain.
The persimmon fruit is packed with fiber and sterols which help lower cholesterol. It makes a great addition to salads and cereals
Curcumin, the active ingredient in turmeric provides a large variety of health benefits. It helps reduce tissue inflammation and prevents overactive fat accumulation. Feel free to add it to your meals or to your tasty cup of tea.
Aside from having a soothing effect, green tea helps energize the whole body, boost the metabolism and lower the absorption of cholesterol. Just drink 1-2 cups of green tea a day and you have nothing to worry about.
Cheese can also help lower blood pressure and cholesterol.
Watermelon is the most delicious summer fruit. But aside from its amazing taste, it also improves the production of nitric oxide which enhances the function of the blood vessels.
Whole grains are rich in fiber content which helps lower cholesterol and cholesterol accumulation in the arteries. Consume more whole grain bread, brown rice and oats.
Cranberries have been long known to be the richest source of potassium. Due to this, they can easily lower bad cholesterol and increase the good one. 2 glasses of cranberry juice a day can lower the risk of heart attack by 40%.
Seaweeds are packed with vitamins, proteins, minerals and carotenoids which easily regulate your blood pressure.
Cinnamon prevents buildups in the arteries and lower cholesterol.
It is an exotic fruit that provides a healthy portion of phytochemicals. These improve the production of nitric oxide, and boost circulation. Add pomegranate seeds to your salads.
It is high in folic acid and potassium. You need this to lower your blood pressure, strengthen muscles, and prevent heart attack.
Broccoli is rich in vitamin K, which help lower blood pressure and cholesterol when eaten steam-cooked or raw.
Olive oil helps maintain your health at its peak. Be sure to use cold-pressed oil as it is rich in healthy fats which lower cholesterol and reduce the risk of heart attack by 40%.
Asparagus prevents inflammation, clogging and lowers cholesterols. Implement it to dishes, noodles, soups or potatoes.
Blueberries are high in potassium and as we mentioned above, potassium is the key to reducing bad cholesterol and increasing the good one. Drink 2 glasses of blueberry juice a day.
Avocadoes are without a doubt – one of the healthiest fruits known to man. They’re rich in healthy fat and improve the balance of bad and good cholesterol.
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As far as I know, there is no good evidence for the claim that any of these 20 foods will clear arteriosclerotic arteries. There is some evidence for fish oil and some for green tea to reduce the risk of cardiovascular disease. But surely, this is quite a different matter than reversing atherosclerotic plaques.
What’s the harm? I believe the potential for harm is obvious: people at high risk of suffering a major cardiovascular event who read such nonsense and believe it might think they can abandon the treatments, drugs and life-styles they have been advised to follow and take. Instead they might eat a bit more of the 20 ingredients listed above. If they did that, many would die.
I think many of us who know better have become far too tolerant of dangerous nonsense of such nature. We tend to think that either nobody is as stupid as to follow such silly advice, or we assume that taking a bit of daft advice will not do much harm. I fear we are wrong on both accounts.