Cardiovascular diseases (CVD) being the leading causes of death across the globe and clogged arteries are one of the biggest causes of developing a cardiovascular disorder. It is also known as lifestyle diseases and very much prevalent in urban populations compared to rural areas.
Arteries are blood vessels that bring oxygen and nutrients from your heart to the rest of the body. Flexible, elastic, and free of any deposits are safe arteries.
But they may become clogged and gradually narrow and harden as fat, cholesterol and other substances build up in the arteries. This disorder is called atherosclerosis, which results in decreased blood flow into the arteries.
Arteries clogging doesn’t happen in a day, it develops over time. In the development of this disorder, diet and lifestyle decisions play a key role.
The good news is that healthy eating will help avoid clogged arteries and health problems linked to them.
Best Foods to Avoid Arteries Clogging
Minor modification in the lifestyle and adjustment in diet ingredients might help in preventing arteries clogging. Some of the food items which have a positive impact on vascular health are illustrated below.
Garlic
Another good food that will naturally cleanse the arteries is garlic.
Garlic is rich in antioxidants that help inhibit the activity of free radicals, making it an effective ingredient in preventing problems with the heart and blocked arteries.
The level of LDL cholesterol in your blood is reduced by regular garlic intake. It also widens blood vessels, increases the movement of blood, and helps prevent the aorta from hardening.
Research published in the Journal of Nutrition in 2016 notes that aged garlic extract helps minimize the amount of coronary plaque in metabolic syndrome patients.
Pomegranate
A high level of antioxidants is present in pomegranates that help combat free radicals in the body. They also tend to decrease fatty deposits in the arteries, hence helping to reduce severe complications such as atherosclerosis.
This fruit also increases nitric oxide development by the body, which helps keep your arteries open and your blood flowing. It also prevents plaque sedimentation and blood clots in arteries.
A 2004 study reported in Clinical Nutrition notes that patients who drank pomegranate juice for three years with carotid artery stenosis saw decreased typical intima-media carotid thickness, blood pressure, and oxidation of low-density lipoprotein (LDL).
A 2013 study published in Atherosclerosis states that the atheroprotective effects of pomegranate extract tend to reduce oxidative stress and inflammation in the walls of the vessel.
Green Tea
Green tea includes high levels of catechins, antioxidant plant phenols that hinder cholesterol absorption during digestion, particularly nutrient-rich Matcha green tea. Every day, to raise your blood-lipid levels and reduce arterial blockage, enjoy a cup or two of green tea. Green tea also gives your metabolism a natural boost that can help you lose weight, further improving your cardiovascular health.
Spinach
There are many health benefits, like heart health, of this delicious and nutritious green leafy vegetable.
Spinach is a rich source of nitric oxide, which in turn decreases the risk of strokes and heart attacks by helping arteries resist contraction, plaque, and blood coagulation.
A study published in Clinical Nutrition Research in 2015 indicates that eating spinach as an inorganic source of nitrate in a vegetable for 7 days can help decrease postprandial arterial stiffness.
Besides, its high vitamin A and C content helps prevent the arterial walls from adhering to bad cholesterol and thereby decreases the risk of atherosclerosis.
Potassium and folic acid are both abundant in spinach, both of which are key lines of protection against abundant cholesterol and blood pressure.
Asparagus
Asparagus is considered as the natural remedy against artery-clogging. It can also help in reducing blood pressure and blood clots.
In asparagus, B vitamins, particularly B6, help lower levels of homocysteine (an amino acid linked to heart disease) and C-reactive protein (a marker of inflammation).
Elevated homocysteine levels suggest an elevated risk of CAD and blood clots in the arteries and veins in a 2005 study published in Circulation Reports. Vegetables such as asparagus are beneficial because of the high content of folic acid and vitamins B6 and B12 to minimize elevated levels.
It also promotes the development of glutathione by the body, an antioxidant that helps combat inflammation and prevents harmful oxidation that can lead to blocked or clogged arteries.
Avocado
Avocados contain a good amount of healthy fats and other essential nutrients that balance blood cholesterol. The good cholesterol that helps keep arteries free of obstructions is high-density lipoproteins (HDL).
A 1996 study published in the Archives of Medical Research reports that even if hypertriglyceridemia (combined hyperlipidemia) is present, high monounsaturated fatty acids in a diet rich in avocados can improve lipid profiles in healthy patients and particularly in mild hypercholesterolemia patients.
Vitamin E in avocados also prevents the oxidization of cholesterol. They also have folate that helps to lower harmful blood levels of homocysteine, along with potassium that helps to lower blood pressure.
Turmeric
Turmeric contains an anti-inflammatory and antioxidant compound known as curcumin, which helps to improve heart health.
By decreasing and preventing blockages of the arteries, curcumin helps protect the cardiovascular system from injury.
A 2015 study published in the International Journal of Clinical & Experimental Pathology found that turmeric was effective in preventing and improving heart health by preventing blocked arteries. The study reports that curcumin increases coronary artery permeability which might be due to its anti-inflammatory property.
Broccoli
Another vegetable filled with vitamin K that helps avoid calcification or hardening of the arteries is broccoli. Eating broccoli filled with vitamins and antioxidants will also help to avoid LDL cholesterol oxidation, which can contribute to severe heart disease. This super-nutritious veggie also provides a heart-healthy fiber dose that helps to normalize blood pressure and minimize tension in the arterial walls.
Apples
Apples contain a special form of fiber called pectin, which lowers bloodstream levels of bad cholesterol. This is achieved by interfering with the absorption of bile acids by the intestine, which forces the liver to produce more bile using circulating cholesterol.
Also, the risk of heart failure and other cardiovascular problems is decreased by the high concentration of flavonoids in apples.
The potassium and magnesium in apples also help to keep your blood pressure in check.
A 2013 research reported in the Journal of Functional Foods states that it can help keep the cardiologist away by consuming an apple a day. In healthy, middle-aged people, the ingestion of one apple a day for four weeks decreased blood levels of a substance associated with hardening of the arteries by 40%.
Chia Seeds
A prized food item of the Mayan and Aztec civilizations, chia seeds have a myriad of health benefits. It is the best source of plant-based omega-3 fatty acids. Chia seeds are the most heart-friendly food because of the combination of omega 3 fatty acids and fiber.
Flaxseeds
Flaxseeds are among the best sources of alpha-linolenic acid (ALA) and are known for their ability to reduce blood pressure and inflammation, helping to avoid obstructions in the arteries and enhancing overall heart health.
Cranberries
Cranberries are another food rich in antioxidants that can help to boost cardiovascular health by reducing LDL and raising the level of HDL cholesterol. Cranberry juice has more antioxidant strength than all but one fruit juice (the exception being 100 percent red or black grape). To protect your heart and boost your wellbeing, enjoy two servings of 100 percent pure organic cranberry juice daily.
Summary
Vascular health is essential for a healthy heart and other vascular-driven disorders. A little turn to the lifestyle and diet pattern can be very helpful in preventing life-threatening diseases like cardiac arrest. The essential nutrient present in fruits and vegetables helps in reducing the risk of vascular diseases and at the same time helps in the proper functioning of the body. “Eat Healthily, Stay Healthy”.
