Heart disease is the leading cause of death worldwide, with one in every four deaths credited. Surprisingly, the most common cause of heart disease is the slow and gradual buildup of plaque in the arteries over the years. The blockage in the artery restricts the volume of oxygen-rich blood that it can carry. Therefore, the cells at the receiving end of the arteries become devoid of oxygen and nutrients, so they cannot perform their functions. This further leads to several life-threatening conditions such as cardiovascular diseases, heart attacks, strokes, etc.
However, it’s a problem that doesn’t necessarily require a comprehensive solution. Instead, a few tweaks in your diet plan will be sufficient. Here are a few foods that you must include in your diet for cleaner arteries:
Asparagus: The long-stemmed vegetable is plenty rich in fiber and minerals. It helps maintain lower blood pressure and reduce inflammation within the veins and arteries built up over time. It even promotes the production of antioxidants required to prevent clogging and blockage forming in the streets.
Turmeric: Not only does the turmeric spice form the basis of most south Asian cuisines but it’s also known for its scientifically proven health benefits. The spice contains an active compound called curcumin which gives it anti-inflammatory properties. Therefore, it helps prevent the hardening of arteries or atherosclerosis.
Green tea: Health and fitness magazines may already tell you to have a cup of green tea after a heavy meal to relieve bloating and feel lighter. But green tea has multiple other health benefits, such as it’s rich in antioxidants, which improve artery health. It even helps maintain an average cholesterol level, leading to an even healthier heart.
Fatty fish: Fish rich in healthy fats, such as salmon, sardines, tuna, and herring, can help clean arteries. The Omega-3 fatty acids in the fish reduce the triglyceride levels and lessen inflammation in the blood vessels. It also dramatically reduces blood clot formation and helps maintain healthier blood pressure.
Consider watching this video to know more about how to clean your arteries…
Watermelon: We all love a few chunks of a sweet and refreshing watermelon on a hot summer day, but its taste isn’t its only defining attribute. Watermelons are rich in the amino acid L-citrulline, which promotes nitric oxide production. The compound relaxes the arteries, reduces inflammation, and helps maintain lower blood pressure.
Berries: These fruits are not only packed with intense flavors but are also rich in fiber, minerals, plant compounds, and vitamins. Research has found them to improve heart health and reduce inflammation drastically. They also minimize atherosclerosis causing factors, such as elevated cholesterol and blood pressure levels.
Beets: Beetroots are commonly known for their intense color and earthy flavor, but their health benefits exceed all. They’re packed with fiber, folate, minerals, and vitamin C. and are a great source of nitrates. They are found to reduce the development of atherosclerosis and reduce inflammation in the arteries.
Leafy greens: Whether you use your favorite leafy greens to toss a salad or make air-fried chips, their health benefits are numerous. Greens like kale, spinach, and arugula are a natural source of nitrates, which reduce inflammation and improve heart health.
Until Next Time,
Team Doctor ASKY!