Heart problems are one of the leading causes of death in many countries. A major risk factor for both heart attack and stroke is clogged arteries, which can interrupt blood flow throughout the body. Stress, lack of movement, and especially unhealthy eating are all contributors to heightened rates of heart attack. But making a few small changes to your diet can drastically lower your risk.
Here are some foods and drinks that are known to help keep your arteries free of blockage:
It is one of the healthiest foods when it comes to heart health. The reason is because it contains different healthy fatty acids that are actually naturally present in the fish. All these fats decrease and prevent raised cholesterol, inflammation and triglyceride levels. Some other healthy fish are herring, tuna and mackerel. The best way is to buy organic fish.
Orange juice contains antioxidants which support your blood vessels and can lower your blood pressure. Drinking 2 glasses of fresh orange juice every day will provide you with enough vitamin C and protect your heart from future problems.
It has been scientifically shown that drinking 2-4 cups of coffee daily helps lower the risk of heart attack by 20 percent. However, note that coffee negatively affects the stomach and excess caffeine does more harm than good.
Nuts have long been known for its abundance of healthy fats. These include omega-3 fatty acids and unsaturated fats. Not only is this good for your cholesterol levels, but also benefit from the joints and memory. Walnuts and almonds are particularly high in these healthy fats. A handful each day can make all the difference.
This relatively unknown fruit is rich in fiber and sterols which will keep your cholesterol levels down and prevent plaque accumulation in the arteries.
It contains a lot of cur-cumin that has amazing positive attributes. Turmeric will help you to reduce tissue inflammation and stop overactive fat storage. It is great as an addition to different dishes and it is amazing as a tea as well.
Green tea provides energizing and calming effects due to its catechin content, which is mostly concentrated in the leaves. Catechin is an antioxidant which boosts metabolism and lower cholesterol levels. For optimal results, drink 1-2 cups of green tea daily.
The epitome of summer fruit is not only refreshing, it also widens blood vessels by promoting the production of nitric oxide. An occasional piece of watermelon can work wonders!
Whole grain flour is an excellent source of fiber which will bind to cholesterol and prevent its accumulation in the arteries. Oats, brown rice and whole grain bread are one of the best whole grain foods.
In some cases it does not have the best reputation. However, if you consume it in moderation it can help you to reduce the high cholesterol levels and the blood pressure.
Seaweed has a robust nutritional profile, from minerals and vitamins to proteins, antioxidants, and carotenoids. Regular consumption of seaweed regulates blood pressure and helps widen the vessels, which in turn promotes healthy circulation. People who eat seaweed on a regular basis can lower their cholesterol levels by 15 percent.
Cranberries are a great source of potassium, an important mineral that can raise the levels of good cholesterol while lowering the levels of bad cholesterol in your blood. According to studies, drinking 2 glasses of cranberry juice can lower the risk of heart disease by 40%!
Besides giving baked goods a heavenly flavor, cinnamon prevents cholesterol accumulation in the arteries with just a teaspoon per day.
They contain a lot of phytochemicals which can naturally promote nitric oxide production that is amazing for improved circulation. It is exotic fruit and it is great addition to salads.
Apart from being beneficial for building muscles, spinach also helps cleanse arteries and lower blood pressure. Although it is believed that it loses most of its nutrients when cooked, it is still abundant in folic acid and potassium, both of which reduce the risk of heart attack and promote healthy muscle tissues.
One of the healthiest ingredients you can consume, olive oil has long been the secret of good health. It’s rich in healthy fats and will lower your cholesterol, reducing the risk of heart disease by up to 41%!
This green vegetable is avoided by many people, but it’s rich nutrient content work wonders for your heart. Include broccoli in your everyday diet if you want to prevent heart disease.
We all know that avocado is very healthy for us. Its fats promote a healthy balance between the bad and good cholesterol, and this is crucial for healthy arteries. You can add it in salads; eat it with eggs or on bread. You can eat it on its own with a little bit of salt and pepper.
Asparagus can be one of your best allies when it comes to fighting high cholesterol. It contains compounds which lower inflammation, while preventing clogging of the veins. This veggie is highly versatile and it can be used as main dish or a side dish to potatoes or noodles.