15 Best Foods That Unclog Arteries and Prevent Heart Attack Naturally
Our arteries perform a vital function of supplying
oxygen and nutrients to the body and are perfect in their job.
But certain dietary habits can make them clogged with cholesterol,
calcium, and cellular waste, a condition known as atherosclerosis, which increases the risk of
heart attack or stroke and is responsible for 50% of the deaths in western society.
So what can you do to prevent clogged arteries? The solution is simple: eat healthily.
To make things easy for you, we will share with you the 15 BEST FOODS THAT UNCLOG
ARTERIES AND PREVENT HEART ATTACK NATURALLY.
So keep watching to get to know about foods that unclog your arteries with science-based evidence.
#1. Fish The number one food you should
start consuming to clean your arteries naturally is fish. They are rich in unsaturated fat called
omega-3 fatty acids. Yes, you read it right; I am talking about consuming fat for heart health.
Unsaturated fatty acids in recommended amounts can actually benefit your body. It reduces the
risk of clot formation, lowers the triglycerides level in the blood, and controls blood pressure.
A study published in the Nutrition Journal shows that habitual fish
consumption is associated with a lower risk of clogged arteries.
Add fish like tuna, salmon, and cod to your diet to enjoy these heart-healthy benefits.
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#2. Walnuts Eating walnuts is one of the
easiest ways to benefit your arteries. It requires no preparation time; you can easily munch on them
any time of the day. They increase the elasticity of the arteries, protect them against short-term
damage, and reduce cholesterol levels. According to a study; published in the Journal of the
American College of Cardiology, Eating nuts like walnuts is inversely associated with coronary
heart diseases and cardiovascular diseases. Eat 3-5 walnuts per day to strengthen your arteries.
#3. Beans
Want an inexpensive way to protect your heart health? Start eating fiber-rich foods like beans.
The high fiber content of beans keeps the cholesterol and triglycerides levels under
control and prevents clogging of arteries. According to the American Heart Association,
consuming beans is an excellent way to get protein for coronary heart disease patients.
It supplies you with enough protein and also reduces the level of cholesterol in the body.
You can add beans to your soups, salads or prepare bean dip to add them to your diet.
#4. Green tea We all know how great
green tea is with its plentiful health benefits but is it also good for your heart? A big Yes.
Research suggests that compounds in green tea can break the dangerous plaques found in the arteries.
It also inhibits LDL (low-density lipoprotein) oxidation and inflammation, thus preventing
plaque formation. A study published in the journal; Clinical Medicine Insights: Cardiology;
shows a lower rate of myocardial infarction in people consuming green tea. Drink green tea,
but don't forget to give at least one hour between meals and tea to get maximum benefits of both.
#5. Turmeric Turmeric, a golden spice in your kitchen,
can be your best friend in preventing clogged arteries. An anti-inflammatory compound called
curcumin in turmeric helps you clean arteries. A study published in the International Journal
of Clinical and Experimental Pathology shows the reduction in plaque formation in mice fed with
a curcumin-based diet compared to other groups. Start adding a pinch of turmeric to your meals,
smoothies, or enjoy soothing turmeric milk to clean your arteries naturally.
#6. Cinnamon Cinnamon, a common culinary spice,
can do much more than providing flavor to meals. Due to its antioxidant and
anti-inflammatory properties, it protects the arteries, prevents clots formation,
and also improves blood lipid levels. A study published in the Journal Nutrients
shows that cinnamon consumption can reduce the risk of atherosclerosis. A compound
called cinnamaldehyde in cinnamon prevents the unnecessary clumping of platelets. Add a moderate
amount (1-4 g) of cinnamon to your diet; by adding in tea, smoothies, or sprinkle it on meals.
#7. Citrus fruits Apart from being super juicy and,
delicious; citrus fruits are full of vitamins, minerals, antioxidants, and phytochemicals.
These nutrients prevent inflammation and oxidation of LDL cholesterol in the body.
And why exactly is the oxidation of LDL cholesterol harmful for you?
Well, in short, because it can cause clogged arteries, heart attack,
or stroke. A study published in the Journal of Epidemiology shows that the high frequency
of citrus fruits intake is associated with a lower prevalence of cardiovascular diseases.
#8. Oats Oats are one of the healthiest
whole grain foods we have. Studies suggest that high fiber content in oats helps to reduce serum
total cholesterol and LDL cholesterol levels, one of the prime factors behind plaque formation
and cardiovascular diseases. The fiber content of the oats is not the only benefit it provides you;
recent research has found that polyphenols in oats known as avenanthramides (AVNs) play a
substantial role in preventing atherosclerosis. You can combine oats with your favorite fruits,
nuts, or seeds to make it up to your taste and get these heart-healthy benefits.
#9. Flaxseed When talking about
foods that unclog arteries, you can not ignore these tiny nutty-flavored seeds.
Alpha-linolenic acid present in flaxseed and flaxseed oil helps to lower blood pressure and
reduce cholesterol. A study published in the American Journal of Physiology
shows that dietary flaxseed can reduce the severity of atherosclerotic plaques
and helps to unclog the arteries. Another study shows that secoisolariciresinol diglucoside (SDG),
a phytoestrogen in flaxseed, can be used as an alternative medicine for the
treatment of coronary artery diseases, stroke, and other vascular diseases.
#10. Beets Drinking beet juice can be really beneficial
for people suffering from clogged arteries or any other cardiovascular disease. Its high vitamin B9
(folate) content reduces the damage to the blood vessels, and nitrates from beet convert into
nitric oxide in the body, which dilates the blood vessels and lowers the blood pressure. According
to a study published in the American Journal of Clinical Nutrition, dietary nitrate intake
reduces the risk of death from atherosclerosis. Try adding them to your smoothies, salads,
or baked goods to give your body a dose of healthy nutrients and get clean arteries.
#11. Garlic Garlic benefits your heart indirectly by
reducing the lipid content in the arterial wall. Studies have also found the increased excretion
of cholesterol and LDL becoming more resistant to oxidation after taking garlic. All of these
factors contribute to lower the risk of clogged arteries and cardiovascular diseases. An easy
way to add garlic to your diet is to put it in your stews, sauces, and salad dressing. If you
are taking any anticoagulant medicine, ask your nutritionist before adding garlic to your diet.
It can double the effect of an anticoagulant drug and can be harmful in some scenarios.
#12. Sesame seeds Sesame seeds are great in
lowering cholesterol and blood pressure, Thanks to the healthy fats; and magnesium content.
They are also high in antioxidants and vitamin E, all of which reduce plaque
buildup in your arteries and automatically keeps your blood pressure in check.
A study published in the Journal of Medicinal Foods shows that a sesame oil-enriched diet
could help prevent clogged arteries by controlling inflammation and lowering lipid levels.
#13. Pomegranate Pomegranate and its juice are one of the
healthiest foods for your heart. It contains lots of antioxidants and anti-inflammatory compounds,
which protect the arteries from damage and prevent oxidation. A study published in the Rambam
Maimonides Medical Journal states that potent antioxidants and unique polyphenols in pomegranate
have an anti-atherogenic effect. They work by inhibiting oxidation, reducing blood pressure,
and breaking the harmful oxidized lipids. All the above characteristics make pomegranate a
healthy fruit for your heart; Enjoy it as it is, or prepare a red juice for yourself.
#14. Kimchi No doubt fermented
foods do good to our body. Kimchi, A famous Korean fermented dish, comes with many health benefits.
According to a study published in the Journal of Medicinal Food,
kimchi has anti-atherosclerotic effects due to its antioxidative, anti-inflammatory,
and lipid-lowering capabilities. Vegetables like cabbage, radish, green onion,
ginger, and fermented seafood are present in it. The bacteria; from the fermentation process
are generally safe and beneficial but can cause problems with people having a weak immune system.
#15. Cocoa and dark chocolate
Love chocolate? The good news is your heart loves chocolate too. It makes the arteries flexible and
prevents cells from sticking to the walls of arteries. Studies show that consuming dark
chocolate decreases the clumping of platelets, dilates the arteries, improves vascular function,
and reduces oxidative stress. These factors play a vital role in reducing the risk of heart diseases
and bring chocolate to the list of foods that unclog arteries. But remember,
all of these benefits are of dark chocolate, one with at least 70 percent cocoa beans.
Clean arteries are necessary for a healthy heart and strong body,
and our diet plays a vital role in keeping them unclogged.
So eat right by adding these foods to your daily diet and enjoy a healthy life.