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| Heart friendly food. |
Progressive build-up of the plaque in the arteries narrows the inner walls and block the flow of blood. Arteries are the blood vessels that deliver oxygen-rich blood from the heart to different tissue of the body. When plaque builds up and blood flow becomes inhibited then blocked arteries can lead to serious problems such as heart attack, stroke and other cardiovascular diseases. Some food can play an effective role to regress blockage and prevent arteries from further damage.
Here are 30 best foods you can eat to clean arteries and improve your heart health:
Asparagus: Asparagus contains beta-carotene, lutein, potassium, vitamins, minerals, fibres and folate. It promotes the body's production of glutathione, an antioxidant that fights against inflammation and prevents arteries from blockage. It also contains Alpha-linolenic acid and folic acid that helps to prevent arteries from hardening. Folate helps to prevent amino acid homocysteine from building up in the body and potassium relax blood vessels that cause lower blood pressure.
Avocado: Avocado is a good source of heart-healthy monounsaturated fats, vitamins E, antioxidants and potassium. It reduces "bad" cholesterol LDL and increases "good" cholesterol HDL that helps to clean the arteries. Potassium helps to reduce blood pressure and vitamin E prevent cholesterol from oxidation.
Broccoli: Broccoli contains vitamin C and E, beta-carotene, potassium, folate, calcium, sulforaphane and fibre. Broccoli helps to prevent calcium from damaging arteries and prevent cholesterol oxidation. Sulforaphane helps the body use protein to prevent plaque build-up in the arteries. It can lower cholesterol levels and helps to reduce blood pressure that prevents heart diseases.
Fatty fish: Fatty fish such as mackerel, salmon, tuna, sardines and herring are an excellent source of healthy fats, which can clean the arteries. Omega-3 fatty acids play a vital role to increase “good” cholesterol, to reduce triglyceride levels and to reduce blood vessels inflammation. It helps to prevent the formation of blood clots in the arteries and keep blood pressure lower.
Nuts: Peanuts, almond, hazelnuts, pecans, pistachios, and walnuts are all heart-healthy nut. These nuts are high in monounsaturated fats, magnesium, vitamin E, minerals, antioxidants, fibre and protein. It prevents plaque formation and lowers blood pressure. Walnuts are a good source of omega-3 fatty acid that helps to reduce “bad” cholesterol LDL and to raise “good” cholesterol HDL levels. It lowers the risk of plaque formation in the arteries.
Olive oil: Olive oil contains an essential fatty acid, monounsaturated oleic acid that helps to reduce “bad” cholesterol LDL and increase “good” cholesterol HDL that decrease the risk of cardiovascular problems. For cooking or dressings, olive oil is one of the healthiest oils. It also contains antioxidants and helps to keep blood pressure lower.
Watermelon: Watermelon is a favourite fruit in the summer season. It is an excellent natural source of the amino acid L-citrulline that increases nitric oxide production in the body. Nitric oxide helps to make the arteries relax, reduce inflammation and lower blood pressure. Watermelon also helps to control blood lipids and reduce belly fat accumulation. Less fat accumulation in the abdominal area decreases the risk of heart disease.
Turmeric: Turmeric contains curcumin and antioxidants. Curcumin has powerful anti-inflammatory properties. Inflammation causes arteriosclerosis which makes the arteries wall thick and harden. It also decreases the damage of arterial walls, which causes blood clots and build up plaque. Turmeric also a good source of vitamin B6 that helps to maintain a healthy homocysteine level. Homocysteine causes the damage of blood vessels and buildup plaque in excess amounts.
Spinach: Spinach is a dark leafy green and filled with potassium, folate and fibre that helps to reduce blood pressure and prevents the artery from blockage. It also helps to lower homocysteine levels which are a risk factor for heart diseases. Spinach also a good source of dietary magnesium that helps to maintain healthy heart rhythm.
Whole grains: Whole grains are the best source of soluble fibre. Soluble fibre binds to the excess "bad" cholesterol LDL in the digestive tract and removes it from the body. Whole grains also rich in magnesium that helps to dilates blood vessels and keeps blood pressure normal.
Berries: Berries are an excellent source of fibre, folate, iron, calcium, vitamin A and C.They are low in fat. Berries also contain antioxidants polyphenols, anthocyanins and protect against the oxidative stress and inflammation that causes heart disease. A study has shown that consuming a lot of berries can decrease several risk factors of cardiovascular diseases.
Yoghurt: Yoghurt contains potassium and potassium helps to make the blood vessels relax that reduce the blood pressure, which can decrease the risk of heart diseases.
Oatmeal: Oats contain a type of soluble fibre named beta-glucan that helps to reduce the "bad" LDL cholesterol. It helps to reduce blood pressure and reduce the risk of cardiovascular disease.
Dark chocolate: Dark chocolate is delicious and heart-healthy. It contains resveratrol, cocoa phenols and polyphenols. It helps to reduce blood pressure and prevent blood clots. It has protective benefits against atherosclerosis and reduces the risk of cardiovascular diseases.
Unsalted almond butter: Almond butter are a great source of monounsaturated fatty acids that help to lower "bad" blood cholesterol levels, triglyceride levels and raise "good" blood cholesterol levels. It helps to reduce blood pressure and keep the heart-healthy.
Red grapes: Red grapes are juicy fruits and contain antioxidants, resveratrol, potassium, vitamins and minerals. Resveratrol helps to keep platelets in our blood from sticking together and potassium helps to keep our blood pressure normal.
Flaxseeds : Flaxseeds are a good plant-based source of omega-3 fatty acids. Omega-3 fatty acids help to reduce triglycerides, LDL and total cholesterol levels.They also can reduce blood pressure and buildup of fatty plaques in the arteries.
Omega-3s minimize the risk of disorders that can lead to heart attack.
Papaya : Papaya contains beta-carotene, beta-cryptoxanthin, lutein, vitamin A and C, folate, calcium and potassium. All of these are beneficial for heart and helps to keep our heart healthy.
Green tea : Green tea contains polyphenols and catechins. It can reduce blood cholesterol levels, triglycerides and blood pressure that helps to keep our heart healthy.
Liver: Liver provides us more nutrients than all other organ meats. Liver contains folic acid, chromium, iron, zinc and copper. It helps to increase the haemoglobin level in the blood that keeps our heart healthy.
Tomatoes : Tomatoes are rich in fibre, potassium, choline, antioxidant lycopene, vitamin C and folate. Lycopene helps to reduce "bad" cholesterol LDL levels. Potassium keep blood vessels relax and lower blood pressure that reduce the risk of developing heart disease.
Vegetables : Vegetables contain fibre, minerals and vitamins and it is low in calories. It helps to keep our weight healthy and also helps to keep our blood pressure normal.
Pomegranate: Pomegranates are rich in numerous antioxidants such as heart promoting polyphenols and anthocyanins that can help to stop hardening of the arteries. A study has shown that heart disease patients who took a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart.
Apple: Apple contains antioxidants, dietary fibre, vitamins and minerals. It helps to reduce total cholesterol and protect heart due to its prebiotic content. Prebiotics serves as “food” for beneficial bacteria housed in the gut that are tied to cardiovascular protection. A study shows that regular one apple-eating habit helps to reduce the substances from the blood that has a link to hardening of the arteries.
Garlic and Onion : Garlic and Onion both are allium vegetables, can help to reduce inflammation in the body, reduce the risk of artery hardening. These vegetables contain sulphur compounds that helps to open up blood flow and improve circulation.
Chili peppers : Chili peppers contain anti inflammatory compounds. It helps to lower the blood cholesterol levels and reduce blood pressure. It also helps to enhance blood circulation.
Orange juice: Oranges are a juicy fruit and it is filled with multi nutrients such as the antioxidants, beta-cryptoxanthin, alpha and beta carotene, lutein, flavonoids, vitamin C, folate, potassium and fibres. Potassium helps to reduce the blood pressure and flavonoids can protect the arterial walls from damage.
Beans: Beans are rich in resistant starch. It helps to reduce blood cholesterol and triglycerides levels. It also helps to reduce blood pressure and inflammation.These are risk factors for heart diseases.
Red wine: Red wine contains flavonoids named catechins, antioxidants and resveratrol. Flavonoids help to maintain blood vessels health and prevent blood clots. A study has shown that resveratrol has heart-protecting benefits. But we always keep in mind that should only be consumed in moderation.
Edamame: An immature soybean is known as edamame. It contains soy isoflavones that is a kind of flavonoid and helps to lower "bad" blood cholesterol levels. It also contains other heart-healthy nutrients such as dietary fibre and antioxidants. It keeps our blood pressure normal and improves heart health.
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