Table of Contents
Introduction
Recent studies reveal that the count of people suffering from heart diseases is increasing at a rapid rate. Nearly one of every four deaths is due to heart disease. About 25% of deaths recorded in America account to cardiovascular diseases. Of these, the most common condition is Coronary Artery Disease which develops due to the build-up of plaque in arteries that restricts the flow of blood to the heart and eventually results in a heart attack. Things might seem terrifying, but the good news is that you can defy the fatal disease by monitoring your eating habits. Certain foods can help keep your arteries clear of any build-up and prevent a heart attack. Add these arteries cleansing foods to your diet and enjoy excellent health.
Foods that unclog arteries and prevent heart attacks
Small changes in your lifestyle pattern and healthy eating habits can prevent the risk of heart disease. Below listed are the arteries cleansing, heart-healthy foods that you must start eating to boost the health of your heart.
1. Avocados
Avocados top the list of arteries cleansing heart-healthy foods. These are known to increase the good cholesterol level in your body and reduce the bad cholesterol, thus ensuring that there is no build-up in the blood vessels. Further, this fruit is rich in potassium which is known to prevent vascular calcification of arteries and heart diseases. Enjoy it in a blended form in smoothies or replace the mayonnaise in your sandwiches and salads with this healthy fruit.
2. Nuts
Packed with mono-saturated fats that are health healthy and rich in fiber and vitamins; nuts are quite beneficial for you. These are energy filled snacks that you can enjoy whenever hungry. Almonds and cashews are a rich source of magnesium too which is known to boost the functioning of the heart and prevent the build-up of plaque in the arteries while walnuts are an excellent source of omega-3 fatty acids that keep a check on your cholesterol level.
3. Fatty fish
Picking the right kind of fish can sort out all your worries related to the heart. Consuming salmon, tuna or other fatty fishes can help in preventing heart disease. It is because these are known to contain high amounts of omega-3 fatty acids that can reduce bad cholesterol and triglyceride levels in your body.
4. Olive oil
All those advertisements claiming olive oil to be good for your heart were correct. Oleic acid present in the oil is known to lower down the risk of heart diseases, so it is time to switch to olive oil. However, to get the maximum benefits, you must use extra virgin olive oil. Add it to your salads or use it while cooking but in a limited quantity as it still contains a high amount of calories.
5. Turmeric
The golden spice is great for your heart. Curcumin present in turmeric has anti-inflammatory properties that prevent high blood pressure and arteriosclerosis, thus reducing the strain on your heart and preventing strokes or other heart diseases. You can add this spice to your recipes or drink turmeric milk to improve your heart health.
6. Pomegranate
Pomegranate is rich in antioxidants that stimulate the production of nitric oxide in the blood which is known to clear the arteries and regulate the blood flow. Drink pure pomegranate juice or add it smoothies or mocktails to enjoy improved health.
7. Whole grains
Consume at least six servings of whole grains daily and prevent the risk of cardiovascular diseases. Whole grains are known to contain soluble fiber which can help in removing excess of cholesterol from your body. Besides, these are a source of magnesium which is known to regulate your blood pressure.
8. Blueberries
Blueberries are rich in nutrients that promote excellent health. The high amount of antioxidants present in them prevent the damage to arteries by fighting off free radicals. Further, these fight the build-up of cholesterol, thus reducing the risk of heart diseases.
9. Asparagus
Asparagus also counts among artery cleansing heart-healthy foods. It lowers your blood pressure and prevents the formation of blood clots naturally. Further its antioxidant properties fight inflammation and reduce the chances of blocking of arteries. So add it to your diet now. You can eat it raw in salads or grill, roast or steam it.
10. Broccoli
Cruciferous vegetables like Broccoli are great for your heart. Broccoli is rich in fiber which helps in lowering the cholesterol and blood pressure levels in your body that can pose a strain on your heart. Further, it is rich in Vitamin K which helps in protecting the arteries from damage due to calcium. This green veggie is undoubtedly an excellent food for you.
11. Lentils
Lentils reduce the risk of heart attack by keeping your blood pressure under check. Also being rich in magnesium and potassium these prevent the build-up of plaque in the arteries. Start consuming this heart-healthy food and reduce the risk of cardiovascular diseases.
12. Watermelon
The delicious watermelons not only keep you hydrated but also decrease the risk of developing cardiovascular diseases. These are an excellent source of L-citrulline, an amino acid which is known to stimulate the production of nitric oxide in the body that reduces inflammation and lowers blood pressure.
13. Oranges
Oranges are a great way to prevent the risk of coronary heart disease. Pectins present in it prevent the absorption of cholesterol into the blood. Further, the high amount of potassium present in it keeps your blood pressure under check, thus reducing the strain on your heart.
Conclusion
For a healthy life, it is necessary to have a healthy heart. Incorporate the artery cleansing heart-healthy foods mentioned above in your diet to keep your heart disease free. These boost the functioning of your vital organ and prevent conditions that can hamper its health. It is only when you have a healthy heart that you can live your life to the full without any limits.
Author Bio: Dr.Sohil Guntagani is a proficient writer who firmly believes in the age-old remedies and holistic medicine as a primary cure for several diseases. After graduating from Rajeev Gandhi University Of Health Sciences, He embarked on a journey to find the truth about holistic and natural remedies. During his travel and research, he found the purpose to enlighten and empower others with this knowledge and help them led a much healthier and stress-free life.
