Arteries are blood vessels that carry oxygen and nutrients from your heart to the rest of your body. Healthy arteries are flexible, strong, elastic and free from any deposits.
But when fat, cholesterol and other substances build up in the arteries, they can become clogged and eventually narrow and harden. This condition, which results in reduced blood flow through the arteries, is called atherosclerosis.
Clogged arteries do not occur overnight. The blockage develops over time. Diet and lifestyle choices play a key role in the development of this condition.
Here are the top 12 foods that you should eat daily for clean arteries.
1. Garlic
Garlic is rich in antioxidants that help inhibit the action of free radicals, making it an essential ingredient in preventing heart problems and blocked arteries. Eat 1 to 2 cloves of raw garlic on an empty stomach each morning.
2. Pomegranates
Pomegranates contain a high level of antioxidants that help fight free radicals in the body. They also aid in reducing fatty deposits in the arteries, thus helping prevent serious problems like atherosclerosis. Eat 1 to 2 fresh pomegranates daily.
3. Green Tea
Green tea – especially nutrient-rich Matcha green tea – contains high levels of catechins, antioxidant plant phenols which hinder the absorption of cholesterol during digestion.
4. Spinach
This tasty and nutritious green leafy vegetable has many health benefits, including heart health.
Spinach is a rich source of nitric oxide, which makes arteries resist contraction, plaque and blood coagulation, which in turn reduce the risk of strokes and heart attacks.
5. Asparagus
Asparagus is a natural artery-clearing food. It can lower blood pressure and prevent blood clots.
The B vitamins, especially B6, in asparagus help lower homocysteine (an amino acid linked to heart disease) and C-reactive protein (a marker of inflammation) levels.
6. Avocados
Avocados contain a good amount of healthy fats and other important nutrients that improve blood cholesterol by lowering LDL and raising HDL levels. High-density lipoproteins (HDL) are the good cholesterol that helps keep arteries clear of obstructions.
7. Turmeric
Turmeric contains a compound known as curcumin that has anti-inflammatory and antioxidant properties, which aid in improving heart health.
Curcumin helps protect the cardiovascular system from damage by reducing and preventing blockages of the arteries. Plus, it lowers the level of LDL, or ‘bad’ cholesterol, to reduce buildup in the arteries.
8. Broccoli
Broccoli is another vegetable that is loaded with vitamin K which helps to prevent calcification or hardening of arteries. Eating vitamin- and antioxidant-packed broccoli can also help to prevent oxidation of LDL cholesterol which can lead to serious heart conditions.
9. Apples
An apple a day is the secret recipe for clean arteries.
Apples contain a particular type of fiber known as pectin, which reduces the levels of bad cholesterol in the bloodstream.
10. Chia Seeds
A prized food item of the Mayan and Aztec cultures, chia seeds have a myriad of health benefits. It is the richest plant based source of omega 3 fatty acids. The combination of omega 3 fatty acids and fiber make chia seeds the most heart friendly food. It can decrease bad cholesterol, manage blood pressure and clear your arteries.
11. Flaxseeds
One of the best sources of alpha-linolenic acid (ALA), flaxseeds are known for their ability to reduce blood-pressure and inflammation, helping to keep arteries clear of obstructions and improve overall heart health.
12. Cranberries
Cranberries are another antioxidant-rich food which can help to improve cardiovascular health by reducing LDL and raising HDL cholesterol levels. In fact, cranberry juice has more antioxidant power than all but one other fruit juice (100% red or black grape being the exception.)
