It is well-known that a healthy heart is vital for our overall well-being. However, arteries can get clogged with plaque and inflammation, which results in high blood pressure and raises the likelihood of serious heart problems. To assist, we’ll provide you with the top 20 food items that will help clear the blockages in your arteries, and aid in maintaining your heart in good health.
According to research from The Netherlands, people who consumed more than two, but not more than four cups of coffee per day for 13 years had 20 percent less risk of suffering from heart disease than people who consumed more or less coffee, or none whatsoever. Moderation is key to the benefits of coffee’s heart health.
2. Chia Seeds
A good source of fiber as well as alpha-linolenic acid (ALA) Chia seeds can lower blood pressure and cholesterol, triglycerides (fat) as well as cholesterol. All of these are necessary to maintain healthy blood vessels.
The fruit is packed with monounsaturated fats. They are also referred to by the term “good fats” which can reduce blood cholesterol as well as blood clots. Additionally, they contain potassium which aids in controlling blood pressure, as well as magnesium, which is linked to a lowered risk of heart disease in males.
Watermelon’s amino acids are essential which can lower blood pressure and decrease inflammation in the arteries. They also release Nitric oxide, which can help increase the blood vessels, which might narrow as a result of the unhealthy lifestyle.
Pomegranates are loaded with fiber, which helps to remove cholesterol from the bloodstream and decreases plaque buildup. It also contains antioxidants to help protect your arterial walls from harm. Research has also shown that this fruit stimulates your body’s production of nitric oxide which aids in keeping the flow of blood and keeping your arteries open.
6. Green Tea
Green tea is a rich source of catechins, a group of compounds that have been found to reduce cholesterol absorption in your body. Two cups of tea daily can be beneficial.
Broccoli is a rich source of vitamin K. Vitamin K is essential to build bone and preventing calcium from causing damage to the arteries. The vegetable is also rich in fiber which helps to reduce cholesterol and blood pressure levels. Make sure not to overcook broccoli but you’ll end up losing a lot of the nutrients that broccoli is packed with.
8. Red Wine
Catechins and Resveratrol, two antioxidants found in red wines can protect your heart by increasing “good” HDL cholesterol, lessening inflammation, and stopping blood clots that could cause stroke or heart attack. Be careful to not consume greater than 1 drink per day for women and two drinks for males.
This superfood is rich in Vitamin K which is known to aid in blood clotting as well as potassium, which can help maintain blood pressure. It’s also high in saponins and soluble fiber which are two essential nutrients that can help lower cholesterol levels in the blood.
One teaspoon per day of cinnamon’s antioxidants can lower bloodstream fats as well as prevent the formation of plaque in the arteries, and reduce the bad cholesterol level by as high as 26 percent.
11. Orange Juice
The citrus fruit is loaded with flavonoid, a compound that reduces blood pressure and eases inflammation in the arteries. It also contains hesperidin an organic chemical that increases the circulation of blood to the heart and vitamin C, which is a powerful protectant against stroke.
It’s worth the vampire-repelling breath! In addition to adding flavor to every dish and being a great source of nutrition, it can also help increase immunity, reduce infections, decrease plaque buildup in the arterial arteries, stop blood clots, reduce cholesterol and decrease blood pressure.
Almonds sliced in halve are great alongside fish, vegetables, or chicken, as well as desserts. Almonds are a great source of Vitamin E and fiber, both of which maintain good cardiovascular health as well as the flow of blood.
14. Fatty Fish
Fatty fish, such as salmon, sardines, and mackerel are the most popular heart-healthy meals because they’re loaded with omega-3 fats, which can reduce the risk of developing arrhythmias (irregular heartbeat) as well as atherosclerosis (plaque accumulation in the arteries). According to the American Heart Association recommends eating fatty fish at least once every week.
Don’t believe the old ‘an apple everyday’ saying, it seems taking a daily dose of persimmons is a more effective method to keep your doctor at bay. The research shows that this fruit has more fiber than an apple and has more antioxidants than apples, which helps lower the levels of LDL cholesterol and triglycerides.
16. Olive Oil
Olive oil is rich in monounsaturated as well as polyunsaturated fats. Both of which can help lower cholesterol and blood pressure. Studies have shown that there is a reduction of 41% in the risk of suffering from a stroke when you consume olive oil regularly contrasted with non-users.
They have been proven to reduce the risk of developing heart disease by up to 40%, as this berry is high in antioxidants. It also helps to keep cholesterol in check to maintain healthy LDL/HDL levels.
The spice turmeric is rich in curcumin, which reduces inflammation – one of the main causes of arteriosclerosis (hardening of the arteries). Incorporating a little turmeric into your food can reduce the accumulation of fatty substances in your arteries, and also safeguard your heart.
A daily dose of 4,500mg of blue-green algae (usually available in supplement and powder forms) will help to relax the arterial walls and improve blood pressure. It could also aid in reducing the amount of LDL cholesterol (bad cholesterol) by 10 percent, and increase HDL cholesterol (good cholesterol) by 15 percent.
20. Coconut Oil
Coconut oil is a rich source of lauric acid, which protects against blood coagulation, and lowers the risk of developing heart disease. It also aids in balancing cholesterol and keeps plaque build-up in the arterial. A range of 15 to 30ml a day is enough to convert cholesterol present in the blood to a form that can be utilized as well as processed by the body more efficiently.