12 Best Foods to Clean Out Your Arteries and Prevent a Heart Attack
Approximately one-fourth of deaths in the United States are attributed to heart disease,
making it the top killer in the nation.
And clogged, hardened arteries are to blame.
Also known as atherosclerosis, this condition results when fatty plaque containing calcium,
cholesterol, and other substances accumulate in these vessels, blocking blood flow.
Not to fret!
Just a few dietary tweaks can help reduce your risk of developing this dangerous disease.
It could even break down existing buildup.
Here are some of the best foods to eat to keep your arteries clean and healthy!
Number 1 - Avocado
The ROI on this FAT is phenomenal.
Avocados help your body expel bad cholesterol while contributing to good cholesterol, cleaning
out your arteries as a result.
Furthermore, they lower blood pressure.
And you probably already know that high blood pressure is a major factor directly linked
to heart attacks and strokes.
So, toss some chunks in your salad or a few slices on your sandwich.
Your arteries will rejoice.
Number 2 - Nuts
Whether you’re lounging at home or on the go, nuts are a great option when you need
a healthy snack.
Not only are they delicious and filling, but they’re also packed with powerful nutrients.
Your best bet is almonds.
They’re high in monounsaturated fats, vitamin E, fiber, and protein.
They also contain magnesium, which lowers blood pressure and prevents plaque formation.
Coming in a close second are walnuts.
They, too, lower the risk of plaque buildup in the arteries by lowering bad cholesterol
and raising good cholesterol.
You should aim to eat 3 to 5 heart-healthy handfuls of nuts each week.
Try them as a salad topper for an extra layer of texture and flavor.
Number 3 - Berries
If it’s an anti-inflammatory antioxidant you’re after, then berries are what you
need!
Black or blue, straw or raz, these guys are full of polyphenol compounds that pack a big
punch… right in the arteries.
These compounds, along with a healthy dose of fiber, are what improve LDL cholesterol,
blood pressure, and blood sugar levels, all of which equate to happy, healthy arteries.
Berries are a great choice any day because of their low glycemic index.
This means that they don’t lead to blood sugar spikes.
Number 4 - Citrus Fruits
The possibilities are endless.
You can add some lemon to your water, enjoy an orange as an afternoon snack, or start
your day off with a glass of freshly squeezed OJ or a few slices of grapefruit.
When it comes to citrus, you can’t really go wrong.
These bright and splashy fruits contain vitamin C, which reduces the risk of heart disease
and protects arterial walls.
In addition to cleansing your arteries, they have tons of other benefits for your overall
health as well.
Number 5 - Spinach
When it comes to heart health, Popeye had something right.
Spinach is full of potassium and fiber, which lower blood pressure and prevent blockages
in the arteries.
Additionally, just one serving a day lowers homocysteine levels, drastically reducing
the risk of diseases such as atherosclerosis.
Whether raw or cooked, fresh or canned, you’ll reap the benefits of this dark, leafy powerhouse.
Throw it in a salad or pile it on your sandwich.
If you’re not a fan, you can blend it up in a smoothie or sauté it up in an omelet
to mask the taste while still getting in that daily dose.
Number 6 - Pomegranate
If you’re looking for a tart, sweet, and crisp topping for your salads, yogurt, or
oatmeal, look no further than pomegranate seeds.
Not a fan of the ruby red kernels?
Try adding a splash of pomegranate juice to your smoothie, or enjoy a glass with breakfast.
This fruit is packed with antioxidants which activate nitric oxide production in the blood,
moving it along smoothly and preventing plaque buildup that can cause blocked arteries.
Number 7 - Fatty Fish
When it comes to protein, fatty fish like tuna and salmon are not only a great choice
for your arteries, but for an overall stronger and healthier body.
The Omega-3 fatty acids are a heart health triple threat.
Not only do they help clear out your arteries, but they also increase good cholesterol and
lower blood pressure.
Instead of eating breaded or fried fish, try baking or grilling it instead.
Just two servings per week can help reduce plaque buildup in your arteries.
Number 8 - Watermelon
Who doesn’t love a juicy slice of watermelon?
It’s cool, tasty, and loaded with water, making it both hydrating and satisfying.
But wait, there’s more!
It’s also great for your arteries.
Watermelon is full of amino acids that prompt the body to produce more nitric oxide.
This causes the arteries to relax, decreases inflammation, and lowers blood pressure.
It doesn’t get much better than that.
But if you still need another reason to eat it up, watermelon also lowers the accumulation
of belly fat, which ultimately reduces the risk of heart disease as well.
Number 9 - Olive Oil
Monounsaturated oleic acid is an essential fatty acid found in olive oil that lowers
bad cholesterol and increases good cholesterol.
It’s also packed with antioxidants, making it one of the healthiest oils you can choose.
Substitute it for butter and drizzle it over salads and pasta.
Now, you might feel overwhelmed strolling down the aisle of your grocery store.
There are tons of different options.
But to reap the most benefits, grab the 100% organic extra virgin olive oil.
Your heart will thank you.
Number 10 - Flax Seeds
If you’re looking for a plant-based alternative for anti-inflammatory Omega-3s, give flax
seeds a try.
They’re also full of fiber and lignans, another antioxidant plant compound.
Taken regularly, blood sugar and insulin levels will decrease, and you’ll experience improved
insulin sensitivity.
Not only that, but regular consumption could actually stop the progression of atherosclerotic
plaque.
An important thing to remember is that the body doesn’t fully digest whole flax seeds.
So grind them and store them in the fridge to maximize their health benefits.
Number 11 - Whole Grains
Whole grains should be a staple in your everyday diet.
They are rich in fiber and offer a world of benefits, especially when it comes to cholesterol.
Whole grains protect you from heart disease by widening artery walls, enabling blood to
pass through freely.
There are tons of options, including quinoa, oatmeal, brown rice, and whole-grain bread
or pasta.
Number 12 - Dark Chocolate
It turns out dark chocolate when it is not loaded with sugar is a heart-healthy treat!
Dark chocolate is full of cocoa flavanols, a specific type of polyphenol compound that
lowers blood pressure, improves blood flow, lowers inflammation, and prevents blood clots.
Cocoa flavanols can even help recruit the body’s stem cells to repair damaged blood
vessels and generate new ones.
And that’s a big deal when it comes to preventing and reversing the damage associated with clogged
arteries that lead to heart disease.
Your best options are low to no-sugar varieties with 70% cocoa or higher.
They can be a bit bitter, so it might take some getting used to, but when it comes to
your heart, it’s best to go dark.
While there is no one food that magically unclogs arteries, good nutrition can definitely
help.
Eating the right foods and maintaining a healthy weight is one of the best things you can do
for your heart, and it’s never too late to start!
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