Heart disease is the leading cause of death for men, women, and most racialized groups
in the United States.
One person dies every 36 seconds from heart disease.
These numbers are extremely devastating.
And one of the key risks for developing heart disease is clogged arteries.
Hi viewers and welcome back to another Bestie video!
Clogging of the arteries doesn’t happen overnight.
It takes time and can be caused by diet, genetics and lifestyle choices.
However, there are foods that can help unclog your arteries.
And in today’s video, we will tell you what they are.
From broccoli, cinnamon, lentils, oats to avocados and more, watch till the end to learn
about all of them.
Asparagus: Asparagus is one of the best foods to cleanse your arteries.
Full of fiber and minerals, it helps lower blood pressure and prevent blood clots that
can lead to serious heart problems.
It works within the veins and arteries to reduce inflammation that may have accumulated
over time.
It prevents damaging oxidation that causes clogged or blocked arteries.
It also contains alpha-linoleic acid and folic acid, which prevent hardening of the arteries.
There are many great recipes for asparagus.
Steam it, roast it, grill it and even eat it raw in salads.
What’s your favourite way to add asparagus to your diet?
Tell us quickly down below in the comments section!
Broccoli: Broccoli can prevent artery clogging because it is loaded with vitamin K, which
prevents calcium from damaging the arteries.
It also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure
and reduces stress.
Stress can lead to tearing and plaque build-up of arterial walls.
These little trees also contain sulforaphane, which helps the body use protein to prevent
plaque build-up in the arteries.
It is recommended to have two to three servings of broccoli per week for the maximum benefits.
It is a versatile vegetable which tastes great grilled, roasted or steamed and is a great
side dish.
Turmeric: The main component of this spice
is curcumin, which is a powerful anti-inflammatory.
Inflammation is a major cause for hardening of the arteries.
Turmeric also reduces the damage to arterial walls, which can cause blood clots and plaque
build up.
It contains vitamin B6, which helps to maintain healthy levels of homocysteine, which can
cause plaque buildup and blood vessel damage in excess amounts.
Turmeric can be an ingredient in many dishes as it’s both sweet and savory.
One way to get your daily dose is by drinking a glass of warm turmeric milk daily.
If you’ve never cooked with it before, now’s the time to get creative.
Cinnamon: This delicious spice can help reduce cholesterol levels while clearing out plaque
and preventing further build-up.
Cinnamon is full of antioxidants which improve cardiovascular health by protecting blood
from oxidation.
Sprinkle some in your coffee, on your toast, or on just about any other food to spice it
up a little and reap the benefits.
Berries: Berries include blueberries, strawberries,
cranberries, raspberries, and blackberries.
These fruits are associated with an impressive amount of health benefits, including their
ability to reduce inflammation and improve heart health.
Berries are packed with fiber, vitamins, minerals, and plant compounds.
These include flavonoid antioxidants, which are known to boost heart health.
Research has also shown that eating berries significantly reduces atherosclerosis risk
factors, including elevated bad cholesterol, blood pressure, and blood sugar levels.
Beans: Beans are packed with fiber and well known for their heart health benefits.
Eating fiber-rich foods like beans is essential for preventing atherosclerosis.
Eating beans is an excellent way to keep cholesterol
levels in check, reducing your risk of clogged
arteries.
Many studies have demonstrated that beans can significantly reduce bad cholesterol levels.
Research has also shown that bean-rich diets may reduce blood pressure, improve artery
function, and decrease the risk of type 2 diabetes.
All of these effects may reduce the risk of hard arteries.
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Pomegranate: Pomegranate is one of the best foods that unclog arteries naturally.
This fruit contains phytochemicals that act as antioxidants to protect the lining of the
arteries against damage.
Pomegranate juice stimulates the body’s production of nitric oxide, which helps to
keep your blood flowing and your arteries open.
Tempeh: A favourite throughout South East Asia, tempeh is made from fermented soybeans
that have been pressed together into a brick-like shape and then fried.
By eating foods high in soy, you can help
lower bad cholesterol and increase good cholesterol.
Tempeh may also help prevent diabetes and improve the health of your gut.
Spinach: Spinach is rich in folic acid and potassium that helps control hypertension.
It frees the arteries by preventing the formation of cholesterol and heart attacks at the same
time.
Lutein, another component of spinach, acts as a good protector against muscular degeneration
associated with ageing.
Oats: The main ingredient in oats is soluble oat fibres that block cholesterol.
These fibres assist in its ejection from the body.
Research has shown that if you want to reduce your cholesterol by almost 20%, you only need
to eat 1.5 to 2.5 cups of cooked oats per day.
Lentils: These protein-packed discs come from the same legume family as beans, which means
that they pack many similar benefits.
Research has found that lentils appear to reverse the damage to blood vessels caused
by high blood pressure.
Plus, they are at the top of the spectrum for protein and fibre.
They contain very little fat, and are loaded with calcium, potassium, and magnesium – all
minerals that can help lower blood pressure.
Fatty Fish: Fatty fish like mackerel, salmon, sardines, herring and tuna—are rich in healthy
fats, which can help clear arteries.
Omega-3 fatty acids help increase good cholesterol while reducing triglyceride levels, decreasing
blood vessel inflammation and the formation of blood clots in the arteries.
It can even lower blood pressure.
The American Heart Association recommends people eat fish at least twice per week to
reduce plaque build-up.
Baked and grilled fish are the most optimal for heart health.
Whole Grains: You’ve been told for years that carbs are bad.
But whole grains – even in bread and pasta – can be part of a heart-healthy diet.
According to a study, for every ten grams of whole grains people eat each day, their
risk of heart disease dropped 14 percent.
Even better, their odds of dying from a heart attack fell 25 percent.
This may be because whole grains are loaded with fiber, which helps pull cholesterol out
of the body.
It is also known to promote the growth of good bacteria in the gut, which can have an
indirect benefit on heart health.
Try swapping refined grains for unprocessed ones to reap the benefit.
Chia Seeds: Ancient cultures have long prized chia seeds as a solid source of hydration
and energy.
But the fiber and alpha-linolenic acid can also regulate blood pressure, lower triglycerides,
increase good cholesterol and decrease the bad.
Besides being heart-healthy, chia seeds are versatile and tasty.
Olive Oil: Cholesterol patients are usually told to eat minimal oil.
You must avoid fried food and lower the quantity of oil you use to prepare your food.
If you use refined oil, it is high time you change to healthy fats.
Olive oil is the best possible substitute for reducing cholesterol.
It contains good fats and can bring down your bad cholesterol.
The monounsaturated acid will shield your heart and gradually unclog your arteries.
Avocado: You may have heard that avocado is a fatty fruit, so how can it reduce cholesterol?
Well, avocado is full of healthy fats that lower bad cholesterol and increase good.
This helps to clean the blood and keep the arteries free from plaque.
Avocado is also high in fiber, which reduces
the absorption of cholesterol into the bloodstream.
One study showed a 22-percent reduction in bad cholesterol and an 11-percent increase
of good cholesterol with a diet rich in avocado.
Apart from being good for your heart, avocados are also amazing for your gut health.
Learn more about all of its gut health benefits by watching “What Happens To Your Gut If
You Eat Avocado Every Day”
Now, back to Foods That Naturally Clear Your Arteries and Protect Your Heart
Garlic: Garlic is one of the most powerful superfoods available.
Not only is it antimicrobial, antibacterial and antifungal, with antioxidant and anti-cancer
properties, but it’s also among the top foods that unclog your arteries.
Many studies have proven raw garlic’s ability to reduce cholesterol and blood pressure.
One study showed that eating just one half of garlic per day decreased bad cholesterol
by 9 percent.
Nuts: Instead of reaching for the cookie jar, try a healthier alternative—nuts.
Almonds are the best choice because they are high in monounsaturated fats, vitamin E, fiber
and protein.
The magnesium also prevents plaque formation and lowers blood pressure.
Walnuts are another good source of omega-3 fatty acid, which will reduce “bad” cholesterol
and raise the “good”.
This lowers the risk of plaque build-up in the arteries.
The AHA recommends three to five servings per week.
Green tea: Loaded with powerful antioxidants, research shows that drinking an astonishing
10 cups of green tea a day can significantly lower bad cholesterol.
Thankfully, you don't have to drink that much to see the same effect - a mug or two will
do.
Clogged arteries can lead to a host of heart problems if they’re not taken care of.
Your body will give signs when your heart’s in trouble.
Learn more about these signs by watching:
11 Early Warning Signs Of Heart Disease In Men You Shouldn’t Ignore
Or
4 Signs Of A Heart Attack Women ALWAYS Ignore
Which heart healthy food is your absolute favourite?
Let us know in the comments below!