Cardiovascular disease, which includes heart attack, stroke, and peripheral artery disease,
is the leading cause of death globally, but it’s largely preventable.
So, what causes cardiovascular disease? One major underlying mechanism is atherosclerosis,
or plaque formation in the arteries.
In today’s video, we go over 10 nutrients in foods that help clean your arteries,
and prevent heart attack and stroke, according to science.
So if you’re ready, let’s begin with a
yellow compound that reduces the #1 cause of plaque buildup in arteries.
Number 10. Berberine. Berberine is a yellow-colored compound
found in plants like Oregon grape, barberries, and goldenseal. This nutrient helps reduce
insulin resistance - a major cause of heart failure and hypertension.
Chronically high blood sugar levels increase your blood pressure.
This damages the inside of artery walls and allows cholesterol,
fat, calcium, fibrin, and cellular waste to lodge in the arteries forming plaque.
If plaque breaks off, it can form a blood clot that blocks the flow of
blood and oxygen to the heart. This can cause a heart attack.
Berberine is an AMP-Activated Protein Kinase (AMPK) activator–which means
it can help cells take in glucose and lipids, which can then be used as energy.
Berberine’s blood sugar-lowering effect is like the diabetes drug Metformin.
One meta-analysis showed that berberine can improve glucose levels (HbA1c), and reduce
blood lipids and blood pressure in those with type 2 diabetes.
Next, this is probably the most recommended
nutrient to lower the risk of heart attack and stroke.
Number 9. Omega-3 Fatty Acids. Fatty fish like wild salmon,
mackerel, trout, and shellfish are excellent sources of omega-3s. Fish oil contains the
two long-chained fatty acids, EPA and DHA, which can reliably reduce triglyceride levels.
Triglycerides refer to the fatty acids in your blood,
which are used for energy or stored as body fat. High triglycerides are often
a sign of obesity and metabolic syndrome, and increase the risk of cardiovascular disease.
Even in people with normal triglyceride levels, Omega-3s can reduce inflammation and
high blood pressure, and consequently plaque formation and the risk of atherosclerosis.
Next, some studies suggest this chemical is important for chronic heart disease patients.
Number 8. Carnitine. Carnitine is important for cognition,
energy metabolism, and cardiovascular health. In one study published in the American Journal
of Clinical Nutrition, L-carnitine reduced oxidized LDL cholesterol levels in patients
with type 2 diabetes. LDL is often called the bad cholesterol because it leads to atherosclerosis.
People who have had a heart attack can add carnitine to their treatment.
This may lower the risk of abnormal heartbeats in the lower chambers (ventricular arrhythmia), as
well as pain in the chest or limbs caused by poor blood circulation (angina).
Carnitine is a chemical derived from amino acids, and can be found in almost every cell of the body.
However, roughly 75% of carnitine in omnivorous people
come from animal-derived products — red meat, fish, poultry, eggs, and dairy.
Next, if you have poor blood circulation in your legs and feet, try Number 7.
Number 7. Venotonics. Venotonics are medicinals that improve the flow
of blood from the legs to the heart. They are used for treating chronic venous insufficiency (CVI), a
condition in which the veins in your legs don’t allow blood to flow back up to your heart.
This can cause blood to pool in your legs, which leads to swelling and varicose veins. Venotonics
can treat leg swelling caused by sitting for a long time, and reduce varicose veins.
Some natural venotonics are horse chestnut, Butcher’s Broom, red vine (grapes, leaves and
seeds), and sweet clover. Pycnogenol, the bark extract of the French maritime pine tree, helps
promote nitric oxide production. This improves blood flow to the legs and lowers blood pressure.
To learn the latest, little-known discoveries
to turn back the clock on cardiovascular disease naturally, click the link below.
Next, this seed improves the delivery of oxygen to the heart.
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Number 6. Grape Seed Extract. Just as cocoa and pine bark flavonoids
support nitric oxide levels, procyanidins in grape seeds offer similar benefits.
Grape seed extract has been shown to help lower blood pressure and improve delivery
of oxygen to the heart, minimizing potential risks for heart disease.
Next, this natural molecule fights cellular damage and aging.
Number 5. CoQ10.
Coenzyme Q10 is a molecule that is produced by the body. It helps the mitochondria in
our cells create energy. This nutrient can become deficient if you have a heart attack,
take statins (or cholesterol-lowering medication), have various diseases, or get older.
Taking CoQ10 supplements can increase HDL cholesterol levels. It also lowers levels
of inflammatory biomarkers, which are risk factors for heart disease.
In people who have suffered a heart attack,
taking CoQ10 reduces the risk of further heart complications.
This antioxidant has the potential to lower both systolic and diastolic blood pressure numbers.
Organ meats are a significant source of CoQ10. Other common sources of CoQ10 are meats,
fatty fish, legumes, nuts and seeds, and cruciferous vegetables.
Coming up, an antioxidant found in the skin of grapes and berries.
Number 4. Resveratrol. Resveratrol is a plant
compound that has many health benefits. One of these benefits is that it lowers blood pressure
by acting as an antioxidant. A study showed that it may also lower systolic blood pressure,
which is the pressure on the artery walls caused by heartbeats.
Resveratrol has been shown in other research to improve insulin sensitivity
and decrease fat stores, blood lipids, and inflammatory markers in humans.
Resveratrol can be found in foods like grapes, wine,
blueberries, cranberries, peanuts, and pistachios.
Next, this organic molecule helps prevent irregular heart-beat.
Number 3. Taurine. Taurine is a popular
ingredient in energy drinks. It is an amino acid that is found abundantly in the body,
especially in heart tissues, where it helps to keep a regular beat.
The body can produce taurine from methionine, cysteine, and vitamin B6 under healthy conditions.
In patients with heart failure, short-term taurine supplementation (2 weeks) improved
cardiovascular function before and after exercise. Studies have also suggested that
taurine may have some beneficial effects on blood pressure in those with hypertension.
Some foods that are high in taurine are shellfish,
organ meats, eggs, seaweed, Brewer’s yeast, nuts, and salmon. Beef jerky and lamb also have taurine.
Next, this plant nutrient is widely available in Mediterranean food.
Number 2. Lycopene. Lycopene is a plant nutrient
found in some foods that have a reddish color. It is found in tomatoes, especially cooked tomatoes.
It helps to reduce free radical damage, total and LDL cholesterol levels,
and it may help to lower the risk of developing heart disease.
In one 10-year study, people with metabolic syndrome who had the highest blood levels
of lycopene were 39% less likely to have heart disease or stroke.
And finally at Number 1, the “forgotten” vitamin that relaxes stiff arteries.
Number 1. Vitamin K1 and K2.
Both forms of vitamin K have been linked to good cardiovascular health.
According to a recent study by New Edith Cowan University, people with a vitamin
K-rich diet have 34% lower risk of heart disease, particularly peripheral artery disease (PAD).
You may have heard of the term ‘hardening of the arteries’–this is the same thing as calcification.
Calcium deposits in the blood vessel walls are part of the plaque in atherosclerosis.
Vitamin K2 helps reduce arterial calcification and stiffness.
It moves calcium away from the arteries to the bones where it is needed for growth.
You can find vitamin K1 in dark leafy greens, like kale, spinach, broccoli,
and collard greens. The best sources of K2 include natto, eel, cheese, beef liver,
chicken, butter, sauerkraut, and egg yolk.
There you have it! The top 10 nutrients in foods that clean your arteries.
To learn the latest, little-known discoveries
to turn back the clock on cardiovascular disease naturally, click the link below.
As always, this video is educational and does not constitute medical advice; we are not doctors.
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And now over to you! Which are your favorite foods to keep your arteries clean?
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