Find out “20 foods that clean arteries” Did you know that there are certain foods that can help to clean your arteries and keep them healthy? It’s true – eating the right foods can help reduce your risk of heart disease, stroke, and other cardiovascular health issues. This is because eating the right foods will help keep cholesterol levels in check, lower inflammation levels, and improve blood flow throughout the body. In this blog post, we’ll explore 20 different foods that have been proven to support healthy arteries. From leafy greens to omega-3 fatty acids and beyond, you can find a variety of nutritious options that will not only cleanse your arteries but also provide essential vitamins and minerals. So read on to learn more about the best artery-cleansing foods!
What are the benefits of eating foods that clean arteries?
When it comes to heart health, what you eat is just as important as how much you eat and how often you exercise. Eating foods that clean arteries can help reduce your risk of heart disease and stroke by keeping your arteries clear of plaque and cholesterol.
Some of the best foods for cleaning arteries are those that are high in fiber, such as fruits, vegetables, and whole grains. These foods help to remove cholesterol and other deposits from the artery walls, keeping them clear and preventing blockages. Other good choices include lean proteins, such as fish and chicken, which help to keep cholesterol levels down, and healthy fats like olive oil, which can actually help to reduce plaque buildup in the arteries.
20 foods that clean arteries
Atherosclerosis, or hardening of the arteries, is a common problem as people age. This condition occurs when plaque buildup narrows the arteries, making it difficult for blood to flow. This can lead to heart disease, stroke, and other health problems.
When it comes to heart health, what you eat is just as important as how much you eat. The right foods can help lower your cholesterol and keep your arteries clean, while the wrong foods can raise your cholesterol and lead to clogged arteries.
To keep your arteries clean and your heart healthy, incorporate these 20 foods into your diet:
1. Oats: Oats are rich in soluble fiber, which helps reduce LDL (bad) cholesterol by binding to it and removing it from the body.
2. Fish: Fish is a great source of omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease.
3. Olive oil: Olive oil is high in monounsaturated fats, which have been shown to improve HDL (good) cholesterol levels and reduce the risk of heart disease.
4. Beans: Beans are a good source of soluble fiber, which can help reduce LDL (bad) cholesterol levels.
5. Flaxseed: Flaxseed is a good source of omega-3 fatty acids and fiber, both of which can help reduce the risk of heart disease.
6. Garlic: Garlic has been shown to reduce LDL (bad) cholesterol levels and improve blood flow by preventing the formation of plaque in the arteries.
7. Nuts: Nuts are a good source of monounsaturated fats, which can improve HDL (good) cholesterol levels and reduce the risk of heart disease.
8. Dark chocolate: Dark chocolate is high in antioxidants, which can help reduce inflammation and improve blood flow.
9. Leafy greens: Leafy greens are high in dietary fiber, which can help remove cholesterol from the arteries and reduce the risk of heart disease.
10. Avocado: Avocado is a good source of monounsaturated fats, which can help lower cholesterol levels and improve blood flow throughout the body.
11. Berries: Berries are packed with antioxidants, which can help reduce inflammation and improve heart health.
12. Green tea: Green tea is rich in polyphenols, which can help reduce inflammation and improve heart health.
13. Turmeric: Turmeric is a powerful anti-inflammatory that can help reduce inflammation and improve cardiovascular health.
14. Beets: Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that plays many essential roles in your body.
Inflammation in the blood vessels leads to decreased nitric oxide production.
Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis (36Trusted Source, 37Trusted Source).
Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death (38Trusted Source).
15. Cruciferous vegetables: Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged arteries.
Studies show that eating cruciferous vegetables is associated with a decreased risk of atherosclerosis.
A study in 1,500 women found that eating cruciferous vegetables was associated with lower carotid intima-media thickness (CIMT) (33Trusted Source).
Healthcare providers use this measurement to assess a person’s risk of atherosclerosis-related disease.
Research has also linked cruciferous vegetable intake to reduced arterial calcification and risk of death caused by atherosclerosis-related disease (25Trusted Source, 34Trusted Source, 35Trusted Source).
Arterial calcification leads to the hardening of the arteries in atherosclerosis.
16. Spices: Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries (30Trusted Source).
These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood (30Trusted Source).
You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.
17. Citrus fruits: Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.
Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression.
This may be why citrus consumption is associated with a reduced risk of heart disease and stroke — two conditions linked to atherosclerosis.
18. Onions: Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.
A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis.
Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide.
All of these effects may help protect against atherosclerosis and improve artery health.
19. Whole Grains — Especially Oats and Barley: Extensive research ties whole grains to lower heart disease risk.
In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. Benefits were even greater when people ate more servings — up to seven — of whole grains per day (17Trusted Source).
Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.
While all whole grains may promote heart health, two grains are particularly noteworthy:
- Oats: Contain beta-glucan, a
type of soluble fiber that helps lower cholesterol. Eating oats may lower total cholesterol by 5%
and “bad” LDL cholesterol by 7% (18Trusted Source). - Barley: Also rich in
beta-glucans and can help lower “bad” LDL cholesterol (19Trusted Source).
20. Watermelon: The personification of watermelon is not just revitalizing; it broadens veins by advancing the creation of nitric oxide. An occasional bit of watermelon can work miracles! And it tastes like the heaven itself. So either have it as is or blends it to make its juice you are going to love it anyway.
These 20 foods can help keep your arteries clean and your heart healthy. So start incorporating them into your diet today!
How often should you eat these foods?
There isn’t a set rule for how often you should eat foods that clean arteries, but making them a regular part of your diet is a good idea. Incorporating them into meals and snacks is a great way to make sure you’re getting enough of these nutrients. aim for 2-3 servings per day of foods that are rich in antioxidants, fiber, and healthy fats.
Conclusion
Eating the right foods is a key part of maintaining good heart health and keeping your arteries clean. We hope this list of 20 foods that clean arteries has given you some ideas for how to incorporate these nutritious and delicious food items into your diet. Remember, eating well isn’t just about what you eat – it’s also about when you eat and how much you eat. So, don’t forget to practice moderation with all of the food choices that are available to keep yourself healthy!
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