As proper body function entirely depends on your cardiovascular health, keeping your arteries clean and healthy is crucial as these blood vessels carry oxygen-rich blood and nutrients to every cell in your body. However, sedentary lifestyle, and particularly diets rich in saturated fats, processed sugars and chemicals, which are so typical of modern life, are the main risk factors that clog your arteries and prevent optimal blood flow, a serious condition known as atherosclerosis, which leads to heart disease, heart attack and stroke. Some unhealthy habits like smoking and excessive drinking also contribute.
It’s important to be aware that just like unhealthy diet can damage your arterial health, a balanced diet rich in these foods can prevent clogging. Enrich your diet with the following foods to optimize your cardiovascular health.
1# Oily fish
Oily fish such as salmon, tuna and herring are abundant in omega-3 fatty acids, which are extremely beneficial for prevention of arterial plaque buildup. However, be aware that farmed salmon has less nutritional value and usually packs toxic chemicals as a result of the breeding process.
The medicinal properties of garlic are widely praised and supported by natural medicine. As for heart health, garlic reduces blood pressure and LDL cholesterol owing to its active ingredient, allicin. Simply, enriching your main meals with one to two minced raw garlic cloves is all it takes. In case you are taking garlic supplements, always look for the amounts of allicin.
Tomatoes pack high antioxidant content which prevents the oxidization of LDL cholesterol. Regular consumption will reduce your risk of arteriosclerosis by 50%.
Abundant in antioxidants, just like tomatoes, pomegranate not only prevents arteriosclerosis, but also reverses it.
5# Berries and red grapes
Grapes pack high amounts of flavonoids, which prevent oxidization of LDL cholesterol. Berries, particularly strawberries, cherries and cranberries, are a rich source of both antioxidants and vitamins. Make sure you always choose organically-grown fruits to avoid the toxic pesticides.
Oats are rich in soluble fiber, which effectively reduces bad cholesterol by removing it from the body. Fortify your diet with one cup of oat-bran cereal every day to decrease your LDL cholesterol.
This green vegetable is abundant in vitamins A and C, which are highly beneficial for preventing plaque formation and buildup. Spinach is also rich in potassium and folic acid, all of which contribute to a lower blood pressure.
8# Olive oil
Olive oil, especially cold-pressed organic oil, is packed with healthy omega-3 fatty acids. Enrich your diet with this health beneficial vegetable oil by adding moderate amounts of it in your favorite meals.
9# Apples and grapefruits
Both apples and grapefruits contain high content of pectin, which is a soluble fiber, beneficial for reducing LDL cholesterol, as well as trace minerals like potassium and magnesium, both of which regulate blood pressure.
10# Green tea
Green tea, especially a high-quality one, is abundant in powerful antioxidants, which prevent blood clots formation and ensure healthy linings of the arterial walls. One cup a day is all you need to support a healthy heart.
Source: Healthy and Natural World