13 Foods that may Clear your Arteries.
Atherosclerosis occurs when fatty deposits accumulate along artery walls. You may have heard the condition referred to as clogged arteries or a hardening of the arteries.
This causes the arteries to narrow and restricts blood flow to the heart and other parts of the body. Atherosclerosis is considered a major underlying cause of heart disease, including coronary artery disease, the most common type of heart-disease in the United-States.
Atherosclerosis is the underlying cause of about 50% of deaths in Western countries.
Here are 13 foods that may help prevent clogged-arteries.
1.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 help boost heart health.
Research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels.
Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular-damage.
2. Beets
Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that plays many essential roles in your body. Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis.
3. Oats
Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries.
4.Nuts & Seeds
Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins, and minerals. What’s more, these tiny and versatile foods may help prevent clogged-arteries.
Research has consistently shown that nut and seed intake can significantly improve atherosclerosis risk factors.
5.Cocoa & Dark Chocolate
Studies have also found that eating chocolate is associated with a reduced risk of stroke, heart disease, and diabetes.
6.Leafy Greens
Leafy greens, including lettuces, kale, arugula, Swiss chard, and spinach, offer an abundance of nutrients that may help protect against atherosclerosis.
Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation.
They’re also packed with potassium. This mineral helps prevent vascular calcification, a process that contributes to atherosclerosis.
7. Onions
Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide.
8. Citrus Fruits
Citrus fruits are delicious and provide a variety of vitamins, minerals and antioxidants including flavonoids. Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL bad cholesterol.
9. Spices
Spices including Ginger, Pepper, Chili and Cinnamon may help protect against clogged arteries.
10. Flax Seeds
Flax seeds are tiny powerhouses of nutrition. Flax seeds whose properties counter atherosclerosis.
11.Cruciferous Vegetables
Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged-arteries.
12. Fish
Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.
Fish intake has been associated with a reduced risk of atherosclerosis.
Study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group.
13. Olive Oil
Olive oil may help reduce the risk of atherosclerosis. Scientists attribute olive oil’s ability to increase heart and blood vessel health to its high content of polyphenol compounds.
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