The arteries are blood vessels that carry oxygen and nutrients from the heart to the rest of the body. Healthy arteries are flexible, strong, elastic and free of fat deposits.
But when these fats and other substances accumulate in the arteries, they can clog and harden them. This reduces the blood flow through the arteries and gives way to arteriosclerosis.
However, you can avoid cardiovascular complications by modifying your lifestyle habits and consuming the foods indicated for these cases.
A regular cleaning to eliminate bad cholesterol can be done in different ways and by the way, it is more than recommended.
Clean your arteries in 15 days!
Let’s start by modifying some eating habits at the same time that you incorporate the correct foods that will not only reduce your cardiovascular risk by 70%, but you will notice the difference in improving the quality of the skin and hair.
Follow this 19-food guide to unclog the arteries.
1) Cinnamon: Did you know that just a spoonful of cinnamon reduces the risk of heart disease? One tablespoon of ground cinnamon per day can help reduce the cholesterol rate by preventing the buildup of plaque in the arteries.
Cinnamon is also rich in antioxidants that improve cardiovascular health and protect blood oxidation. Replace the sugar with cinnamon and incorporate this aromatic spice in a cup of tea or for a particular flavor in your coffee.
2) Turmeric: The main component of turmeric is curcumin; a powerful anti-inflammatory. Adding turmeric to our diet can significantly reduce the damage to the arterial walls that are the main causes of the accumulation of plaque and blood clots.
On the other hand, a certain amount of studies showed that the high level of curcumin in turmeric can help reduce the fat deposits in the arteries by 25%.
3) Chia seeds: Fibers and alpha linoleic acid containing only 60 g of chia seeds, can help keep arteries free of waste while regulating blood pressure, lowers LDL cholesterol, increases HDL and decreases triglycerides.
Chia seeds are doubly effective because they help improve cardiovascular exercise, which is another way to improve heart health. This little super food will make the physical training sessions much easier.
4) Flax Seeds: Another good source of alpha linoleic acid are flax seeds that have the ability to reduce blood pressure and inflammation helping to avoid clogging the arteries and improving overall heart health.
Add a portion of flaxseed to a delicious shake or salad of asparagus, garlic and fresh parsley.
5) Whole grains: Choose whole grains to give your heart health a healthy boost. Foods such as whole grain breads, whole wheat pasta, brown rice, quinoa, barley and oats have long been effective in reducing blood cholesterol levels, keeping arteries clean and reducing the risk of serious heart disease.
6) Coffee: Contrary to popular belief, coffee is not bad for health. Some studies have shown that drinking 2 to 4 cups of coffee per day can reduce the risk of heart disease by approximately 20%.
But at the same time, it is important to monitor doses because all types of stimulants increase blood pressure and heart rate which also leads to serious health problems.
7) Green Tea: Matcha green tea, is rich in nutrients, contains high levels of catechins, phenols and antioxidants that help the absorption of cholesterol during digestion.
Take one or two cups of green tea every day to improve blood lipid levels and reduce arterial blockage.
Green tea also stimulates the metabolism that can help you lose weight and strengthen your cardiovascular health.
8) Avocado: Replace the mayonnaise or vinaigrette with thin slices of avocado and we assure you that your blood circulation will thank you. Studies have shown that the usual consumption of avocado regulates the blood cholesterol level, a decrease in triglycerides and LDL by approximately 22% while increasing by 11% HDL, the “good” cholesterol that helps keep the blood circulation in the arteries much more fluid.
In addition to being a delicious fruit, the avocado contains approximately 4 g of protein and 11 g of fibers, without forgetting an important list of vitamins and antioxidants.
9) Cranberries: Cranberries are rich in antioxidants and improve cardiovascular health by lowering LDL and increasing HDL cholesterol levels. In fact, cranberry juice has greater antioxidant power than all other fruits except black grape juice. Drink two glasses of 100 percent pure organic cranberry juice every day to protect your heart and improve your health.
10) Nuts: A healthy snack for the heart are nuts, a real alternative to industrialized foods and genetically altered. Nuts are a delicious way to free the arteries as well as add other important advantages.
Almonds, which are from the same family, are also a good choice because they are rich in monounsaturated fatty acids, vitamin E, fibers and proteins.
Nuts are an excellent source of alpha linoleic acid and consuming one serving each day can help improve blood pressure, reduce inflammation and prevent blockage of the arteries.
11) Orange: drink only two glasses of pure orange juice, without added sugar, each day a tea, can help improve blood pressure and reduce inflammation of the arteries.
On the other hand, orange juice contains vitamins, an antioxidant that helps keep arteries clean by preventing oxidative damage to the blood flow.
12) Garlic: Garlic is rich in antioxidants that inhibit the action of free radicals, something that makes it an essential ingredient to prevent heart problems and blocked arteries.
The habitual consumption of garlic reduces the bad cholesterol rates and improves the quality of the blood vessels, helping the blood circulation and preventing the hardening of the aorta.
13) Pomegranate: The antioxidant phytochemicals found naturally in pomegranate are excellent for protecting the circulatory system from harmful oxidation that can cause the accumulation of plaque and dangerous blood clots.
The pomegranate naturally stimulates the production of nitric oxide in the blood which helps to open the arteries and regulate blood pressure. Consume a fresh pomegranate or organic pomegranate juice every other day.
14) Watermelon: Watermelon is an ideal fruit for the heart. An excellent natural source of citrulline, an amino acid that helps clean arteries and reduce blood pressure as well as inflammation.
In the same way as pomegranate and melon, it naturally stimulates the production of nitric oxide, improving the health of the arteries and blood pressure.
15) Coconut oil: The old myth that says that all saturated fats are bad for the heart is one of the main causes of cardiovascular diseases such as arteriosclerosis, is today highly questioned.
The regular consumption of coconut oil, approximately two or three tablespoons a day, helps reduce the buildup of plaque in the arteries and contributes to the conversion of cholesterol in the blood to be effectively assimilated by the body.
The high concentration of medium scale triglycerides and lauric acid present in coconut oil, improve blood coagulation and exert an antioxidant action in the blood flow, thus decreasing the risk of heart disease.
16) Olive oil: Rich in monounsaturated oleic acid, an essential fatty acid known for its positive effects on cholesterol levels and oxidative stress in the blood, olive oil is widely considered to be one of the healthiest oils for the cooking and to consume raw.
According to a recent study, olive oil can reduce the risks of serious heart disease by more than 40%.
17) Asparagus: One of the best vegetables to unclog arteries, asparagus contains high concentrations of fibers and minerals as well as a long list of vitamins such as vitamin K, B1, B2, C and E.
Asparagus can help lower blood pressure and prevent blood clots that cause serious cardiovascular disease.
It is preferable to steam them, the best way to take advantage of vitamins in their entirety.
18) Broccoli: Broccoli can help prevent calcification or hardening of the arteries thanks to its high concentrations of vitamin K. It is also rich in antioxidants that can also help prevent the oxidation of LDL cholesterol, thus reducing serious heart problems
This healthy vegetable helps regulate blood pressure and reduce stress that can cause damage and plaque buildup in the arterial walls.
19) Spinach: Green leafy vegetables, such as spinach, have high concentrations of fiber, potassium and folic acid, which helps to lower blood pressure and unclog the arteries.
According to recent studies, a single serving a day of vegetables rich in folates such as spinach can help reduce homocysteine levels, a known risk factor for cardiovascular diseases such as arteriosclerosis.
– Start each day with a glass of cranberry juice or organic black grapes.
– At breakfast, replace the coffee with green tea and try to acquire the same habit for the rest of the day. This in case you consume in excess.
– Eliminates sugar and sweeteners and replaces it with cinnamon or honey.
– Replace the salt with cayenne pepper.
– Replace mayonnaise or vinaigrette with avocado.
– Eliminate fried snacks, snacks and industrialized products and replace them with nuts or almonds.
– Cook regularly with coconut oil or olive oil.
– Drink enough water, even without thirst.
– Do physical activity. (Short hikes, jump rope or get off a stop before the bus and walk the rest of the time).
What did you think of these 20 foods to unclog the arteries? The most important thing about them is that they are not difficult to find and you surely have more than one at this time in your home.
Let us incorporate these habits for a better quality of life and do not forget to share these healthy tips!