12 Amazing Foods To Include In The Diet For Clean Arteries!

According to the statistics the majority of the Americans suffer from cardiovascular diseases. These illnesses are caused mainly by clogged arteries.

The main role of the blood vessels is carrying the nutrients and the oxygen from the heart to all the other organs and tissues in the body. When the blood vessels are healthy they are strong, flexible and elastic and deposits free.

The accumulation of cholesterol, fat and other substances can make the blood vessels narrow, hard and clogged.  As a result the levels of blood flow in the arteries becomes lower and a condition called atherosclerosis occur.

The unhealthy eating habits and the bad diet lead to blocked arteries. This process of blocking is a long process and it develops gradually.

Since this process doesn’t appear at once, you can make some changes in the diet and the lifestyle and prevent this problem. Including healthy foods in the diet can help you cleanse the arteries from the harmful substances. The best way to do that is to go the natural way, by including these 12 amazing foods in the everyday diet.

  • Garlic

The best natural product for cleansing the arteries and for eliminating many health problems is the garlic. This vegetable is loaded with antioxidants which fight the free radicals. It is the best natural product in preventing blockage of arteries and heart problems.

The regular consumption of garlic lowers the LDL cholesterol levels in the blood. It prevents from hardening of the aorta, improves the circulation of the blood and makes the blood vessels more wide.

According to a study in the Journal of Nutrition, published in 2016, garlic extract reduces the volume of the coronary plaque in patients suffering from metabolic syndrome.

You can consume the garlic in many ways. You can add it in salad dressings, casseroles, stews and soups,

The best way is to eat 1 or 2 garlic cloves every morning on an empty stomach.

  • Pomegranates

This fruit is also very rich in antioxidants which fight the free radicals. It reduces the deposits of fat in the arteries, so it prevents from serious health disorders such as atherosclerosis.

The study published in 2004 in the Clinical Nutrition shows that the patients who suffer from carotid artery stenosis and consume juice from pomegranate have reduced (CIMT) carotid intima-media thickness, LDL or low density lipoprotein oxidation and lower levels of blood pressure.

Pomegranates stimulate the production of nitric oxide in the body which keeps the arteries wide and open, so the blood flow is unobstructed and prevents blood clots and accumulation of plaque in the blood vessels.

Another study published in 2013, in Atherosclerosis, shows that extract from pomegranate has atheroprotective properties which reduce inflammations and oxidative stress in the arteries.

For best results eat fresh 1 -2 pomegranate per day. Also you can drink once a day, 1 glass of fresh pomegranate juice.

  • Green tea

The green tea, especially the Matcha green tea is rich in nutrients and contains very high amounts of antioxidants, catechins and phenols. During the digestion these elements of the green tea inhibit the absorption of cholesterol in the blood vessels. In order to improve the levels of lipid in the blood and reduce the blockage of the arteries, drink not more than 2 cups of green tea every day. This tea is also great in the process of weight loss because it is a natural stimulator of the metabolism.

  • Spinach

Spinach is a very nutritious vegetable with plenty of benefits for the health, the heart health included.

This green leafy vegetable is a natural source rich in nitric oxide. The nitric oxide prevents plaque and blood coagulation and contraction of the arteries. They lower the risk of heart attacks and strokes.

A study published in 2015 in the Clinical Nutrition Research shows that the consuming spinach as a source of inorganic nitrate for 7 days can lower postprandial arterial stiffness.

Spinach contains high amounts of vitamin A and C which prevent LDL or bad cholesterol to stick to the walls of the blood vessels, so it lowers the risk of developing atherosclerosis.

This vegetable contains high amounts of folic acid and potassium which protect against elevated blood pressure and high cholesterol.

It`s recommended to eat ½ a cup at least on daily basis. You can enjoy all of its benefits by adding it in green smoothies, vegetable juices, soups and salads.

  • Asparagus

This vegetable is considered to be the best natural food for cleaning the arteries. Prevents from blood clots and lowers the high blood pressure.

Asparagus contains vitamins B. The vitamin B6 that it contains lowers the amino acid homocysteine which can cause heart disease and the levels of the C reactive protein.

A study published in 2005 in Circulation shows that the high levels of homocysteine indicate bigger risk of blood clots and CAD in the veins and arteries. Asparagus and other vegetables can help lower the high levels of homocysteine because it contains high amounts of vitamins B6 and B12 and folic acid.

The consumption of asparagus stimulates the production of the antioxidant glutathione in the body which eliminates inflammation and prevents from damaging oxidation which can cause blocked and clogged arteries. Also it contains vitamin K which makes sure calcium to stay away from the arterial linings and prevents from arteries to become hard.

Eat asparagus as much as you can every day. It is tasty and healthy.

  • Avocado

This fruit contains high amounts of healthy fats and many other nutrients which improve the levels of the cholesterol in the blood, lowering the LDL cholesterol and increasing the HDL cholesterol or good cholesterol which keeps the arteries clean.

A study published in 1996 in Archives of Medical Research shows that diet which includes avocado improves the levels of lipid in mildly hypercholesterolemic patients and healthy ones also because it contains high amounts of monounsaturated fatty acids.  Also it has positive effects even in case of hypertriglyceridemia.

It contains vitamin E which prevents from cholesterol oxidization. The dangerous levels of homocysteine in the blood can be lowered with avocado due to the folate that it contains. Also it has potassium which lowers the high blood pressure.

Include this fruit in the diet, at least ½ an avocado a day. It can also be used as substitute for cream or butter on toast or bread.

  • Turmeric

The main compound of turmeric is curcuma. Curcuma has antioxidant and anti-inflammatory properties which improve the heart health.

This ingredient protects the cardiovascular system by lowering the risk of blockage in the arteries. Also it reduces the LDL cholesterol levels and reduces buildups in the blood vessels.

A study published in 2015 in the International Journal of Clinical & Experimental Pathology shows that turmeric is highly effective as a prevention of blockages of the arteries and improves the health of the heart. According to this study the improvements of the coronary artery permeability is due to the anti-inflammatory properties of the curcumin.

Just add one teaspoon of turmeric in 1 glass of milk. The milk should be warm. Take this drink 1-2 times every day.

Also you can take supplements of curcumin, 3 times a day, 400-600mkg. It`s recommended to consult your doctor before you take supplements of any kind

  • Broccoli

This vegetable is rich in vitamin K. This vitamin prevents hardening or calcification of the blood vessels. Broccoli is loaded with antioxidants and vitamins and prevents of oxidation of the bad cholesterol or LDL cholesterol which can cause different heart problems. Broccoli is very healthy vegetable and offers the much needed healthy amounts of fiber.  They reduce the stress and normalize the levels of the blood pressure which can cause plaque buildups and tears in the walls of the arteries.

  • Apples

This fruit contains fiber called pectin. Pectin reduces the bad cholesterol levels in the blood by obstructing the absorption of the bile acids in the intestines which stimulates the liver to make more bile acid by using the flowing cholesterol.

Apples contain high amounts of flavonoids which reduce the risk of developing heart diseases and many other cardiovascular problems. Apples keep balanced the blood pressure levels due to the magnesium and potassium that they contain.

A study published in 2013 in the Journal of Functional Foods shows that eating one apple per day keeps the cardiologist away. The consumption of just 1 apple a day, for 4 weeks lowers the levels of substances in the blood that cause hardening of the arteries by 40 %.

This fruit is the secret recipe for healthy and clean arteries. Try to eat at least 1 organic apple a day. Eat the apples with the peel in order to enjoy all the benefits of this amazing fruit.

  • Chia seeds

Chia seeds originated from the Aztec and Mayan cultures. This is the richest plant in omega 3 fatty acids. Also chia seeds contain fiber which in combination with the omega 3 acids are considered to be extremely healthy for the heart. This seed has many health benefits. It can lower the levels of bad cholesterol, clean the blood vessels and lower the blood pressure.

You can consume the chia seeds in different ways.

  • Mix 3 tablespoons of water and 1 tablespoon of chia seeds and leave it for half an hour. Put the gel mixture in the smoothies. Also you can use chia seeds in other meals and dishes even for baking.
  • Sprinkle some chia seeds on the oatmeal or yogurt or if you like the seeds to be crunchy use them in salads.

It is very important to stay hydrated all the time when you consume chia seeds because they absorb plenty of water.

  • Flaxseeds

Flaxseeds are the best natural source of ALA or alpha-linolenic acid. They reduce the high blood pressure and remove inflammation. This way they are eliminating any obstruction in the blood vessels keeping them clean. Besides the benefits for the arteries and the blood vessels, flaxseeds also improve the health of the heart.

  • Cranberries

Cranberries are rich in antioxidants which reduce the LDL cholesterol and elevate the HDL cholesterol and better the cardiovascular health. The cranberry juice is the most powerful of all the juices when it comes to antioxidant amounts. Exception is only the 100% black or red grape juice. In order to improve the heart health and to protect the heart, drink 2 glasses of 100% organic cranberry juice a day.