Definition of “artery-clearing” foods
Certain foods can help prevent clogged arteries and lower the risk of heart disease. These include berries, beans, tomatoes, fish, oats, leafy greens, and more. Atherosclerosis is a chronic inflammatory disease with multiple risk factors, including diabetes, high blood pressure, high LDL (bad) cholesterol, smoking tobacco, high blood pressure, diabetes, a family history of atherosclerosis, obesity, a poor diet, and a sedentary lifestyle. So, it has been shown that having a lot of vegetables, fruits, and fish can lower the risk of atherosclerosis and heart disease.
Foods that unclog arteries can help prevent or clean clogged arteries, and this article lists 20 artery-clearing foods that may help.
Top 20 Foods to Clear Your Arteries
- Blueberries: These blackberries are high in resveratrol (a potent antioxidant that helps prevent cardiovascular disease) and flavonoids (another antioxidant that may prevent coronary disease). Please put them in oatmeal, a smoothie, or yogurt.
- Strawberries: Strawberries are full of nutrients such as vitamin C and have excellent antioxidant capabilities. Strawberries have been demonstrated in studies to help fight free radicals in LDL oxidation and to reduce inflammation. Daily berry consumption is recommended, fresh or frozen.
- Raspberries: Raspberries are high in fiber and antioxidants, and a study found that eating three servings a week can reduce the risk of a heart attack by a third in women. In addition, berries’ anthocyanins may help widen blood arteries, making it easier for blood to pass through.
- Almonds: Almonds are high in healthy fats, potassium, vitamin E, and B vitamins. Vitamin E is an antioxidant that can aid in the prevention of LDL oxidation, the reduction of LDL cholesterol levels, and the enhancement of HDL levels. Almonds are excellent school or work snacks.
- Walnuts: Nuts are high in protein, fiber, and healthy fats, and they have been linked to a reduced risk of cardiovascular disease and coronary artery disease. Walnuts contain the highest levels of plant-based omega-3s, and an animal study found a 55% reduction in atherosclerotic plaque development.
- Pistachios: Pistachios are an excellent source of MUFA and PUFAs, protein, potassium, and vitamin E, fiber, which makes them great artery-clearing foods
- They can help manage blood sugar levels, lower cholesterol levels, lower inflammation, and prevent oxidative stress. They are also great snack options and can be purchased with or without the shells at grocery stores. You can add them to salads, chopped up, and use them as a dessert topping.
- Oats: Oats include both soluble and insoluble dietary fiber. Because it slows digestion in our bellies, soluble fiber is vital for maintaining healthy arteries. It makes us feel fuller for longer and allows us to manage our blood sugar and cholesterol levels better.
- Whole wheat: Whole wheat is the wheat that is used to prepare brown bread. Whole grain is essential for being healthy. It reduces your body’s cholesterol level and helps clean up the arteries.
- Quinoa: Quinoa hides the cholesterol and fats in the body while reducing the build-out of plaque in arterial walls of the heart, which reduces the risk of heart strokes and many heart problems.
- Salmon: Because of its high-fat content, salmon is a highly recommended food for boosting heart health. Consuming at least two weekly fish meals is recommended, which delivers 500 mg of EPA and DHA. You can eat salmon in various ways, such as frying, baking, and grilling.
- Tuna: Albacore (white tuna) has more omega-3s than other tuna varieties and can be cooked with dill and lemon. Other sources of omega-3s include mackerel, herring, lake trout, sardines, and anchovies. Choose tuna packed in water to keep it heart-healthy.
- Herring: Fish is loaded with essential nutrients, including omega-3 fats, which may help reduce the risk of atherosclerosis. According to research, omega-3 fatty acids can inhibit the expression of cellular adhesion molecules, which are proteins that allow cells to adhere to one another and their surroundings. Herring intake has been associated with a reduced risk of atherosclerosis.
- Spinach: Spinach is an excellent green leafy vegetable for heart health. It contains healthy nutrients such as vitamins A and C and minerals such as iron and magnesium. Studies have shown that spinach can help the body make nitric oxide, which allows open arteries and unclog them. It can also lower blood pressure. You can eat raw spinach or add it to salads or smoothies; it is an excellent artery-clearing food.
- Broccoli: Broccoli contains quercetin, a flavonoid, and antioxidant, which can lower inflammation, LDL oxidation, and LDL levels. It and other green leafy vegetables are excellent sources of calcium and folate, which help maintain health.
- Brussels sprouts: Brussels sprouts contain organosulfur compounds that may reduce the risk of death from atherosclerosis. Further research has found that consuming Brussels sprouts is associated with thinner, healthier carotid artery walls.
Avocados are heart-healthy due to their mono- and polyunsaturated fats, which help lower bad LDL cholesterol and raise good HDL cholesterol. They are also high in fiber, making them a fantastic choice for heart-healthy meals and artery-clearing food.
Garlic has been shown to help reduce blood pressure, delay atherosclerosis, and prevent heart disease. It is also effective in preventing plaque build-up in the arteries, making it one of the top foods to prevent heart attack. You can add it to soups, rice, or curries.
Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. In addition, studies have associated eating chocolate with a lower risk of heart disease, with those who ate chocolate at least five times per week having a 57% lower risk of coronary heart disease and those who ate chocolate at least twice per week have a 32% lower trouble of having calcified plaque in the arteries. Therefore, it is essential to pick high-quality dark chocolate with a cocoa content of at least 70% and moderate your intake to make the most of its heart-healthy benefits.
Green tea contains high levels of catechins that can help improve blood lipid levels and reduce arterial blockage. It also boosts metabolism, which can help with weight loss and cardiovascular health.
Olive oil contains monounsaturated fatty acids and polyphenol antioxidant compounds that help remove cholesterol and other debris from the arteries. It also helps reduce platelet aggregation and inflammation, which are bad for arteries.
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DISCLAIMER OF MEDICINE
This information is not meant to provide medical advice or replace a personal physician’s advice or treatment. All readers of this information, especially those taking prescription or over-the-counter medications, should check with their doctors before initiating any nutrition, supplement, or lifestyle program. In addition, the statements and goods on this website have not been evaluated by the Food and Drug Administration.