Atherosclerosis is a condition that is caused by the accumulation of fat along the walls of the arteries.
This condition has different names as some people call it clogging of the arteries and also hardening of the arteries.
However, this leads to a restriction of regular blood flow to the heart and other functional parts of the body. This is dangerous.
This condition is considered to be one of the causes of heart diseases including the most common type of heart disease in the United States, coronary artery disease.
To prevent heart attacks and cleans your arteries, it is important that you adopt these 20 important foods into your diet:
Table Of Contents
- 1 #1 Berries:
- 1.1 #2 Beans:
- 1.2 #3 Fish:
- 1.3 #4 Tomatoes and other Tomato Products:
- 1.4 #5 Onions:
- 1.5 #6 Citrus Fruit:
- 1.6 #7 Spices:
- 1.7 #8 Flax Seeds:
- 1.8 #9 Cruciferous Vegetables:
- 1.9 #10 Beets:
- 1.10 #11 Oats:
- 1.11 #12 Nuts and Seeds:
- 1.12 #13 Green Leaves:
- 1.13 #14 Hot Cocoa and Dark Chocolate:
- 1.14 #15 Olive Oil:
- 1.15 #16 Avocados:
- 1.16 #17 Green Tea:
- 1.17 #18 PERSIMMON FRUIT:
- 1.18 #19 Watermelon:
- 1.19 #20 Cheese:
- 1.20 Conclusion:
Berries cover a lot of ground and there are different types of berries. Strawberries, blackberries, cranberries, and blueberries.
All the aforementioned fruits are linked to various health benefits and they also help you improve your heart health by reducing inflammation.
Berries have a healthy amount of fiber, minerals, and vitamins.
All this can help improve your heart health. Also, research has shown that a diet that includes berries can reduce atherosclerosis and reduce the activities of bad cholesterol in the body.
Beans are very important for protecting your heart health as they contain fiber which is largely linked with health benefits to the heart.
Eating beans regularly can help you keep your cholesterol levels regulated.
Research has shown that beans drastically reduce bad cholesterol levels in the body thereby reducing its perverse effects.
Studies have shown that diets that included at least 100 grams of beans daily caused a reduction in bad cholesterol levels.
Also, you should know that having a diet that contains beans is very likely to reduce your blood pressure, and decrease the risk of heart conditions and type 2 diabetes.
Also, it reduces the risk of atherosclerosis.
Fish has a lot of nutrients which are very helpful to your body. Fish contains omega-3 fats which can be very helpful in cleaning your arteries.
Research has revealed that these nutrients can help you reduce inflammation in the body which causes your arteries to get clogged.
Also, a healthy fish intake can help you reduce the risk of developing heart problems.
You should definitely increase your fish intake if you have been avoiding fish in your diet for whatever reasons as it is important for your heart health.
#4 Tomatoes and other Tomato Products:
Tomatoes and their products are filled with various compounds that are very helpful for cleansing the arteries and reducing the risks of heart diseases.
For instance, tomatoes contain lycopene which is a pigment that has been studied to reduce inflammation, reduce the amount of bad cholesterol in the body and also increase the amount of good cholesterol in the body.
Also, the mixture of tomato and olive oil is a very great combination for protecting yourself against clogged arteries.
Onions are a very important part of foods you should include in your diet for the benefit of your heart health.
Studies have shown that if you eat onions regularly it can protect your arteries against hardening.
Onions can help reduce the risk of heart conditions as they contain certain compounds which can prevent inflammation of the blood vessels and help prevent the body from atherosclerosis.
You should consider adding onions to your diet today so you can enjoy its numerous health benefits also.
#6 Citrus Fruit:
Citrus fruits are very healthy for your heart. They contain numerous vitamins and minerals which can drastically decrease inflammation and also help your body prevent the free radicals from oxidizing the bad cholesterol in your body.
This is the main reason why a healthy intake of citrus is advised if you are looking to reduce the risk of atherosclerosis and heart disease.
Also citrus is important to reduce the risk of stroke.
There are different spices and you may be wondering which one exactly you need to take.
However, spices like pepper, cinnamon, and ginger have been studied to protect your body against clogged arteries and cleanse your arteries.
The aforementioned spices are highly anti-inflammatory and this important property helps them prevent the hardening of the arteries.
It is important for you to increase your spice consumption by adding different flavourings to your meals as they can help your body prevent heart complications among other things.
#8 Flax Seeds:
These are very tiny but they are very packed with different important nutrients.
They have very high fiber content and they also have vitamins, minerals, and healthy fats.
These highly healthy fruits can help you prevent atherosclerosis.
Studies have shown that those who ate flax seeds regularly have a 50% reduction in the cholesterol plaque formed more than those who did not take any flax seeds.
#9 Cruciferous Vegetables:
It is important for you to add cruciferous vegetables like cabbage and broccoli to your meals as they are important if you want to prevent clogged arteries.
Different studies have shown that cruciferous vegetables can help reduce the risk of atherosclerosis.
Different health professionals have advised against avoiding cruciferous vegetables because they have health benefits including the prevention of heart conditions.
Your diet should include at least one of these vegetables for your own good.
Beets are actually a good source of healthy nitrates which are further converted into nitric oxide that has a lot of important uses in the body.
When your blood vessels get inflamed, there is a decrease in the nitric oxide being produced in your body.
However, eating foods such as beets that contain dietary nitrates can increase the health of your blood vessels and also help decrease inflammation.
Also, studies have proven that there is a link between an increased intake of dietary nitrate and a reduced risk of heart conditions and atherosclerosis.
Oats are quite good for people who are already living with atherosclerosis and for those who also want to prevent the condition.
If you eat a healthy amount of Oats it can reduce the risks of a heart attack.
Several antioxidants are present in oats which inhabit certain substances that can cause inflammation and all this can help you prevent atherosclerosis.
Oats are also packed with fibre which we have already established is very important in preventing atherosclerosis.
#12 Nuts and Seeds:
Nuts and seeds are mostly overlooked but actually, they are very good sources of everything you need to prevent clogged arteries.
They are rich in fiber, vitamins, healthy fats, proteins and minerals.
Studies have also probed that nuts and seeds can help you improve your heart and reduce the risk of atherosclerosis.
Also, eating nuts and seeds can help reduce your blood pressure and reduce bad cholesterol.
It is also important to note that eating nuts and seeds can help you prevent diabetes as it reduces your blood sugar level and this is known to be a huge causative of atherosclerosis.
It is important to take nuts and seeds regularly as there are numerous health benefits associated with them.
#13 Green Leaves:
Studies have shown that an increased intake of green leaves can help protect your body from atherosclerosis.
Green leaves include spinach, kale, lettuces and Swiss chard. Also, green vegetables are rich sources of dietary nitrates which can improve your blood vessel health and help reduce inflammation.
Also, these vegetables are filled with potassium which can help in the fight against atherosclerosis.
Also, it has been linked that green vegetables can reduce the risks of you having a heart attack or any heart condition.
#14 Hot Cocoa and Dark Chocolate:
These apply to younger individuals who may be looking for more delicious ways to prevent atherosclerosis.
Studies have shown that intake of dark chocolate can reduce the risk of diabetes, heart diseases and even stroke.
Pretty cool right? Also cocoa and dark chocolate contain various polyphenol plant compounds which can help increase the production of nitric oxide in the body and furthermore decrease inflammation in the arteries.
#15 Olive Oil:
This is quite popular. Olive oil is known to lead to an improvement in the general well-being of the heart. Olive oil can also reduce the risk of atherosclerosis.
Olive oil has the ability to increase the health of your heart and your blood vessels due to the minerals and vitamins present in it.
It is also important to note that olive oils are better less refined as they contain more polyphenols than the ones that are much more refined.
Avocados deliver so much help in terms of cleansing your arteries and improving heart health.
It is similar to olive oil in the sense that it contains lots of vitamins and minerals that can reduce your cholesterol levels and regulate your blood sugar.
Also, they are a very good source of fiber as they contain a healthy amount of it.
Some studies have shown that a diet containing at least one avocado per day can lead to a reduced amount of LDL cholesterol levels in the body.
You may be wondering about the fact that avocados contain saturated fats but you don’t have to worry about that because they only contain cholesterol which can increase the larger LDL cholesterol.
These do not stick to the artery walls and hence they do not cause any problems to your arteries.
Also, avocados can help you reduce the risk of having a heart attack also, and they have numerous health benefits.
#17 Green Tea:
Green tea is packed with different health benefits also. Studies have shown that if you take a cup of green tea every day it is very unlikely that you die from cardiovascular diseases.
Also, green tea reduces the inflammation that can lead to clogging of the arteries.
Green tea contains different polyphenol compounds which can act as strong antioxidants and they also have anti-inflammatory properties which can ensure your arteries are 100 per cent effective.
#18 PERSIMMON FRUIT:
This fruit is very rich in nutrients and it also contains fiber and sterols which can help you reduce the level of bad cholesterol present in your body.
This fruit is also delicious and you can take it with cereals or vegetables for more health benefits. Persimmon fruit can also reduce the risk of you having a heart attack by 20 per cent.
It is important for you to add this delicious fruit to your diet as you cannot overlook the nutritional benefits it provides.
This is also a very important fruit in terms of nutritional benefits. Watermelon increases the production of nitric oxide within the body and this helps the body in numerous ways.
The best part is that you don’t need to take Watermelon every day, you can take Watermelon occasionally and still see the health benefits this wonderful fruit offers.
Also, you can take Watermelon in different ways by either it whole or blending it alongside other fruits where you can enjoy it and all its deliciousness.
Well, cheese definitely shouldn’t be your best choice as they contain quite a bit of cholesterol.
However, eating cheese in little bits can bring down your body’s cholesterol levels and also reduce your blood pressure.
A healthy intake of Cheese has also been linked to cleansing the arteries and preventing clogging of the arteries.
However, you should endeavour to only eat cheese in moderation as it can become unhealthy if you eat too much of it.
You should know that cleansing your arteries and preventing heart attack and other heart conditions largely depend on what type of food you eat.
It is necessary that you eat certain foods that would help you reduce the risk of developing clogged arteries.
The different foods combined above were obtained from different research and it has shown that they are very effective in helping your body prevent heart attack and clogging of your arteries.