{"id":1731,"date":"2020-09-22T07:15:42","date_gmt":"2020-09-22T07:15:42","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=1731"},"modified":"2020-09-22T07:15:42","modified_gmt":"2020-09-22T07:15:42","slug":"21-foods-that-naturally-unclog-your-arteries","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/21-foods-that-naturally-unclog-your-arteries\/","title":{"rendered":"21 Foods That Naturally Unclog Your Arteries"},"content":{"rendered":"
\"\"
Healthline<\/figcaption><\/figure>\n

Your arteries carry oxygen-rich blood from your heart to the tissues throughout your body. When they are healthy, these blood vessels have smooth inner walls that allow your blood to travel through them easily. Unfortunately, some people eventually develop clogged arteries, which can reduce or even block the flow of blood. When this happens, the chances of suffering from a heart attack or a stroke increases. In severe cases, it may even lead to death.<\/p>\n

Some of the factors that cause clogged arteries include having high bad cholesterol and low good cholesterol, high blood pressure, diabetes, and cigarette smoke. Having a family history can increase your risk of developing clogged arteries, as can a sedentary lifestyle, obesity, and stress.<\/p>\n

One way to prevent or manage clogged arteries is to make changes to your lifestyle, and this includes your diet. It is recommended to avoid saturated fats and cholesterol as much as you can and to reduce your intake of sugars and simple carbohydrates. If you are used to a diet that includes all these, cutting down on them may seem like a tall order.<\/p>\n

However, there is still plenty that you could include in your diet that can keep your arteries healthy. Switching to a heart-friendly diet may not be so difficult after all.<\/p>\n

Here are some foods that could help cleanse and unclog your arteries.<\/strong><\/p>\n

<\/p>\n

1. Apples<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

A study by the Ohio State University suggests that apples may help lower levels of a blood chemical that is linked to the hardening of the arteries. The study was conducted on healthy middle-aged adults who consumed one apple a day for four weeks. As a result, their blood levels of oxidized low-density lipoprotein (LDL), also known as bad cholesterol, was lowered by 40 percent. Oxidized LDL may result in the hardening of arteries by promoting inflammation. When it comes to clogged arteries, it looks like an apple a day can actually keep the doctor away.<\/p>\n

<\/p>\n

2. Asparagus<\/h2>\n
\"\"
The Mom 100<\/figcaption><\/figure>\n

Asparagus is one of the best known cholesterol-lowering foods. It can help reduce inflammation in the arteries. It also binds to bile acids and flushes them out of your body. This helps reduce the cholesterol levels in your blood. Not only that but asparagus is also high in antioxidants, fiber, vitamins, and minerals, making it good for your overall health. In particular, it is rich in vitamin A, vitamin C, vitamin E, vitamin K, B-complex vitamins, iron, potassium, and manganese.<\/p>\n

<\/p>\n

3. Avocado<\/h2>\n
\"\"
BBC Good Food<\/figcaption><\/figure>\n

Avocados are packed with fats — good fats, that is. These healthy monounsaturated fatty acids can lower bad cholesterol while increasing the good high-density lipoprotein (HDL) cholesterol. This fruit is also rich in potassium, which has been proven to help in preventing cardiovascular disease. This mineral can also reduce the risk of vascular calcification (or mineral deposits) in your arteries. Avocados are also high in fiber, which can help lessen the absorption of cholesterol into your bloodstream. To top it all off, this delicious heart-friendly fruit is loaded with other vitamins and nutrients, providing you with other health benefits as well.<\/p>\n

<\/p>\n

4. Beans<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

Beans are a fiber-rich food that also contains folic acid, which may help reduce the hardening of your arteries. They can also lessen how much cholesterol is absorbed from the food that you eat. In addition, beans can help lower blood pressure, reduce inflammation and oxidative stress that can contribute to heart disease, and maintain healthy blood glucose levels. They are rich in vitamins and minerals that are good for the health of your heart. These include magnesium, potassium, niacin, and zinc. Beans are a good source of protein that you can add to your diet in different ways.<\/p>\n

<\/p>\n

5. Broccoli<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

Broccoli is a heart-friendly vegetable that is rich in fiber that can help lower your blood pressure. This and other cruciferous vegetables, such as cauliflower, cabbage, brussels sprouts, kale, and collard greens, are also packed with vitamin C, vitamin E, vitamin K, folate, carotenoids, and minerals. These leafy greens have been proven to prevent clogged arteries and may even reduce the risk of vascular disease. With a good selection to choose from, it won’t be hard to come up with a nutritious menu using these vegetables. Make sure to include a serving with every meal.<\/p>\n

<\/p>\n

6. Chia Seeds<\/h2>\n
\"\"
Fitness Genes<\/figcaption><\/figure>\n

Chia seeds have gained popularity among health enthusiasts for their nutritious benefits. They are high in antioxidants, fiber, protein, and calcium. They are also rich in omega-3 fatty acids (alpha-linolenic acid or ALA in particular) that are good for your heart. These can help lower your bad cholesterol while increasing the good cholesterol. Chia seeds can also clean plaque from your arteries. This superfood can be blended into your smoothies, mixed with your oatmeal, or added to desserts such as pudding and baked goods.<\/p>\n

<\/p>\n

7. Cinnamon<\/h2>\n
\"\"
Dr. Axe<\/figcaption><\/figure>\n

Cinnamon is good not only for adding flavor to your dishes but also for improving your health. The spice has been used in traditional medicine for centuries. It is a powerful antioxidant with anti-microbial agents, and it can help manage diabetes, lower blood pressure, and reduce the effects of a high-fat diet. A study has revealed that taking a dose of cinnamon may even help prevent heart attacks. Take some in moderation by adding it to your cereal, baking it into your pastries, sprinkling it on your dessert, or mixing some into your tea, cider, or coffee.<\/p>\n

<\/p>\n

8. Coffee<\/h2>\n
\"\"
Medical News Today<\/figcaption><\/figure>\n

Coffee lovers have another good reason to enjoy their favorite beverage. Caffeine can help improve your heart health and keep your arteries clean. A study has even shown that three cups of coffee a day may significantly reduce your risk of developing clogged arteries. Take care of how you enjoy your coffee, however. To make your drink as healthy as possible, avoid adding too much cream, sugar, or other sweetened or fatty flavorings.<\/p>\n

<\/p>\n

9. Fatty Fish<\/h2>\n
\"\"
Medical News Today<\/figcaption><\/figure>\n

Fatty fish, such as salmon, tuna, mackerel, trout and herring, contain high levels of omega-3 fatty acids. These healthy fats are good for your heart and can reduce your overall cholesterol levels. They help lower your blood pressure and decrease your chances of suffering from a stroke or a heart attack. To get the most benefits, swap your red meats with fatty fish, and consume these two to four times a week. Not only do you have a good selection of fatty fish to choose from but there are also many different ways to serve them with your meals. The healthiest ways to prepare them are baked, steamed, broiled, or stewed.<\/p>\n

<\/p>\n

10. Flax Seed<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

Another good source of omega-3 fatty acids is flax seed. They are powerful antioxidants with numerous health benefits. Some of these are lowering bad LDL cholesterol levels and reducing your risk of developing heart disease, cancer, diabetes, and stroke. Flax seeds can help avoid plaque deposits in your blood vessels and prevent the hardening of your arteries. They are also rich in fiber, which plays a role in lowering overall cholesterol levels. You can reap the benefits of flax seeds and flaxseed oil by sprinkling them to your cereal or yogurt, mixing them in your water or smoothies, or adding them to your baked goods.<\/p>\n

<\/p>\n

11. Garlic<\/h2>\n
\"\"
Masterclass<\/figcaption><\/figure>\n

Garlic is a known superfood that has been widely used not only for its flavor but also for its health benefits. For starters, it has antioxidant, antibacterial, antimicrobial, and antifungal properties. It can also help unclog your arteries by increasing nitric oxide in your body and reducing your blood pressure. A study has shown that consuming one half to one clove of garlic a day may lower total cholesterol levels by up to nine percent. So if you are one who loves the flavor of garlic, do not hesitate to add a little extra to your dishes.<\/p>\n

<\/p>\n

12. Green Tea<\/h2>\n
\"\"
Medical News Today<\/figcaption><\/figure>\n

Green tea is rich in antioxidants which help fight radicals. Like coffee, it has benefits for your cardiovascular health. A study has found that the compound epigallocatechin-3-gallate (EGCG) in green tea may help slow down the accumulation of plaque that can clog your arteries. While the amounts of this antioxidant are not great enough in a moderate amount of tea, researchers are trying to find the best techniques to utilize it for medical use. Still, if you are a tea lover, you can enjoy your cup knowing that every sip may contribute to your heart health.<\/p>\n

<\/p>\n

13. Nuts<\/h2>\n
\"\"
Taste of Home<\/figcaption><\/figure>\n

Nuts are good for your heart and make a healthy snack. They are high in fiber, vitamins, and unsaturated fats. Almonds, Brazil nuts, and cashews are rich in magnesium, making them particularly good choices. Magnesium helps prevent clogged arteries by hindering buildup and cholesterol plague. Try to get at around three to five servings of nuts each week. They are easy to enjoy on their own as snacks, mixed into your cereal, or combined with dried fruit and seeds to make trail mix.<\/p>\n

<\/p>\n

14. Okra<\/h2>\n
\"\"
The Spruce Eats<\/figcaption><\/figure>\n

Okra is another vegetable that is very good for your heart. A 2007 study reveals that among the nine vegetables studied, okra performs the best when it comes to reducing cholesterol. It is effective in removing carcinogenic bile acids from your body. The compound myricetin found in okra has been shown to reduce glucose and decrease blood sugar levels. Okra has other health benefits as well, which is all the more reason to include the vegetable in your diet.<\/p>\n

<\/p>\n

15. Olive Oil<\/h2>\n
\"\"
Food Navigator USA<\/figcaption><\/figure>\n

Olive oil is a staple when it comes to preparing healthy dishes. It is rich in monounsaturated fatty acids which can help lower bad cholesterol while increasing good cholesterol. It can also help reduce blood pressure and significantly lowers your risk of developing a heart ailment or suffering from a stroke. The best thing is that olive oil is quite a versatile ingredient that can be incorporated into your meals in many nutritious ways. You can use it instead of canola oil when cooking or drizzle some extra virgin olive oil on your salad.<\/p>\n

<\/p>\n

16. Oranges<\/h2>\n
\"\"
Medical News Today<\/figcaption><\/figure>\n

The American Journal of Clinical Nutrition has published a study linking oranges with lower resting blood pressure. The citrus fruit is rich in antioxidants that can help improve the function of your blood vessels. In addition, the fiber pectin can lower cholesterol, while vitamin C can help make your arteries stronger and clearer. Oranges and other vitamin C-rich foods may also lower your risk of blood clots and inflammation. Enjoy a glass of orange juice for breakfast or eat the fruit for a snack to enjoy these health benefits and more.<\/p>\n

<\/p>\n

17. Pomegranate<\/h2>\n
\"\"
The Spruce Eats<\/figcaption><\/figure>\n

Pomegranate is a popular health food known for its many benefits. This fruit contains antioxidants and is packed with vitamins, minerals, and fiber. It helps cleanse your arteries and prevent blockages. Moreover, pomegranate can prevent LDL cholesterol from becoming oxidized. One study has also shown how consuming 16 ounces of its juice a day for four weeks can help lower your blood pressure in the short term. You can enjoy pomegranate eaten raw or mixed with your salad, yogurt or oatmeal, or have a glass of its juice with your meal.<\/p>\n

<\/p>\n

18. Tomatoes<\/h2>\n
\"\"
Self<\/figcaption><\/figure>\n

A study published in Molecular Nutrition & Food Research has revealed that tomatoes may prevent the development of cardiovascular diseases including clogged arteries. They are rich in lycopene, which is found in red fruits and vegetables. This compound may help reduce both LDL cholesterol and total cholesterol. In addition, tomatoes are also packed with fiber, which can help clear blockages from your arteries. There are many ways to add tomatoes to your meals, from sides to sauces to tomato-based dishes and more.<\/p>\n

<\/p>\n

19. Turmeric<\/h2>\n
\"\"
WebMD<\/figcaption><\/figure>\n

Turmeric is known for its numerous scientifically-proven health benefits, which include the prevention of heart disease. Its active compound curcumin can lower cholesterol levels, reduce inflammation, manage diabetes, treat gastrointestinal problems, and even prevent cancer. One study has shown how turmeric can lessen fatty deposits in arteries by more than 25 percent. Another revealed how curcumin can reduce overall cholesterol levels by 12 percent while increasing HDL cholesterol levels by 29 percent. You can use the spice to add flavor to your tea, coffee, or milk.<\/p>\n

<\/p>\n

20. Watermelon<\/h2>\n
\"\"
Healthline<\/figcaption><\/figure>\n

Whether eaten sliced or drank as a juice, watermelon is a refreshing fruit to enjoy on hot days. It can also give a boost to your health. While more research is needed, watermelon may help lower LDL cholesterol and reduce body fat. The nitric oxide it produces also relaxes your arteries, lowers blood pressure, and reduces inflammation. It may also help clear plaque from your arteries.<\/p>\n

<\/p>\n

21. Whole Grains<\/h2>\n
\"\"
Daily Council of California<\/figcaption><\/figure>\n

Whole grains are one of the foods that are known for being good for your health. While refined grains are stripped of much of the natural nutrients, whole grains retain all three layers (bran, germ, and endosperm) that are packed with vitamins, minerals, and fiber. This dietary fiber can help improve your blood cholesterol levels and protect you from heart disease. Studies have also found that consuming plenty of whole grains may lead to thinner carotid artery walls. If the foods that you eat, such as bread, pasta, and cereal, are available in whole grain and refined grain varieties, make sure to opt for the former.<\/p>\n

Switching to a healthier diet can go a long way in preventing clogged arteries and other cardiovascular problems. While some foods should be avoided, there is still plenty to enjoy that can help clear your arteries and promote better overall health.<\/p>\n","protected":false},"excerpt":{"rendered":"

Your arteries carry oxygen-rich blood from your heart to the tissues throughout your body. When they are healthy, these blood vessels have smooth inner walls that allow your blood to travel through them easily. Unfortunately, some people eventually develop clogged arteries, which can reduce or even block the flow of blood. When this happens, the […]<\/p>\n","protected":false},"author":7,"featured_media":1732,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[3,4],"tags":[374,19,16,263,373],"yoast_head":"\n21 Foods That Naturally Unclog Your Arteries<\/title>\n<meta name=\"description\" content=\"Switching to a heart-friendly diet may not be so difficult after all. 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