FOODS THAT UNCLOG YOUR ARTERIES

Keeping your arteries in good health is important for maintaining a healthy heart. Arteries become blocked and can lead to heart attacks or strokes. On the other hand, some foods naturally dissolve the blockages in your arteries. These are scientifically supported, easy-to-add foods in your diet. Let’s dive into the foods that unclog your arteries.

Leafy Green Vegetables

Leafy greens, such as spinach, kale, and arugula, contain nitrates. Nitrates dilate arteries and improve blood flow. Moreover, these vegetables are sources of antioxidants, which minimize inflammation. Try them raw in salads, soups, or cooked as a side dish. Patients taking blood thinners should see the doctor before adding leafy greens to their diet.

Tomatoes

Tomatoes are low in calories, high in fiber and antioxidants, and have many nutrients. Particularly, tomatoes contain lycopene and potassium that are good for heart. While potassium helps lower blood pressure, lycopene keeps cells from damage. On that account, tomatoes are also the foods that unclog your arteries.

 Berries

Other foods that unclog your arteries are berries. The fruits are good sources of antioxidants. The antioxidants inhibit inflammation and avoid damaging arteries. Berries help improve blood pressure levels and lower cholesterol levels. Therefore, you can add berries to smoothies, yogurt, or oatmeal for making your heart stronger. But for all that, those diagnosed with diabetes must limit the serving size to avoid effects in blood sugar.

 Avocados

Avocados are a good source of monounsaturated fats and potassium. These nutrients decrease bad cholesterol and minimize plaque in the arteries. Spread avocado on toast or add slices to salads and sandwiches. Additionally, you can add avocados in your smoothies. Though avocados are beneficial, they are calorie-dense, so consume them in moderation.

Apples

 Apples can reduce the risk of heart disease thanks to its soluble fiber. Besides, apples help lower blood pressure and decrease chance of stroke. In consequence, you can definitely add apples in your regular diet. You can eat apples directly. Otherwise, you add them in salads or drink the juice. Yet, if you have diabetes, limit your portion to maintain good blood sugar.

Bananas

 Bananas, filled with potassium, keep up normal heart function and maintain the electrolyte balance in the body. Furthermore, potassium supports the kidneys in excreting excess sodium and maintain healthy blood pressure.

Nuts

Nuts are also the foods that unclog your arteries. Almonds, walnuts and other nuts are excellent choices for your heart health. Loaded with healthy fats, fiber, and antioxidants, they can aid your body in lowering bad cholesterol and plaque formations. Eat one handful of unsalted nuts or sprinkle nuts over salads can reduce the risk of heart disease. However, be cautious if you have allergy to nuts.

 Fatty Fish

Fatty fish include salmon, mackerel, and sardines are beneficial for heart. These contain omega-3 fatty acids. Omega-3s decrease inflammation and lower bad cholesterol (LDL). Not only that, but they also increase good cholesterol (HDL). You can eat fatty fish twice a week by grilling or baking it. Pregnant women should avoid fish with high mercury levels, such as mackerel.

Olive Oil

Extra virgin olive oil is a staple in the Mediterranean diet. It is full of healthy fats and antioxidants that protect the arteries. Olive oil reduces inflammation and bad cholesterol levels. Consequently, consuming olive oil can help unclog the arteries. You can use it as a salad dressing or drizzle it over cooked vegetables. Don’t cook olive oil at very high temperatures to retain its nutrients.

Whole Grains

Whole grains include oats, brown rice, and quinoa. These contain fiber. Fiber reduces cholesterol and helps keep the arteries clear. Whole grains also maintain good blood sugar levels, improving heart health in general. Replace white rice or bread with whole-grain rice or bread. Gluten-sensitive people must use certified gluten-free grains.

Garlic

 Garlic contains allicin, which improves blood flow and reduces plaque. Further, it helps to lower blood pressure. In addition, garlic helps improve cholesterol levels that may lower the risk of heart disease. Crushed garlic can be added to sautéed vegetables, soups, or sauces for flavor and heart benefits. People on blood thinners should take garlic cautiously.

Turmeric

Turmeric possesses curcumin, the chemical with strong anti-inflammation properties. This herb reduces damage to an artery and prevents cholesterol aggregation. Use turmeric powder in curries, tea, or golden milk. You should consult a doctor before any supplementation since some medications may interact.

Green Tea

Green tea is rich in catechins, antioxidants that improve artery health. Moreover, it helps reduce cholesterol and boosts metabolism. Drink 2–3 cups of green tea daily for maximum benefits. People sensitive to caffeine should limit their intake.

Bottom line

Choose the right food for yourself. Fatty fish, nuts, berries, avocados, and leafy greens make your arteries clear. All these provide scientifically proven benefits. Inculcate them in your diet to ensure a healthy heart. Please consult your doctor if you have some specific health issue before you decide to change your diet.

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