Clogged arteries can lead to serious health problems if not cleared on time. Have you ever heard of arteriosclerosis? Is a condition in which plaque buildups clog arteries, making them narrow and stiff.
Plaque buildups increase your risk of developing a heart disease or suffering a heart attack and stroke. You can ease your condition and reduce the risk of these problems. The only thing you should do is switch to a healthier diet.
We give you 12 foods to optimize the function of your cardiovascular system and prevent plaque buildups.
Cantaloupes are abundant in potassium, and you need this mineral to protect your cardiovascular system. Potassium regulates blood pressure, and there has to be a healthy balance between potassium and sodium. Healthy adults are recommended to take 2,300mg of sodium and 4,700mg of potassium daily. Unfortunately, just 2% of all Americans take the recommended amount of potassium through their diet.
Have a nice serving of cantaloupe for breakfast or snack, and you will be amazed with its effect.
Fish oil is rich in omega-3 fatty acids and provides tons of health benefits. The healthy oil reduces inflammation and boosts memory.
If you do not know how to get your fish oil, just add some sardines, wild Alaskan salmon and herring to your menu. If you do not like the taste of fish, consider using high-quality fish oil supplement.
There is also an option for vegans and vegetarians. You can get your healthy fats from chia, flax seeds, walnuts, hemp or pumpkin seeds. Check up pharmacies and ask for vegan alternatives to fish oil supplements.
Red grapes and berries
Berries are abundant in flavonoids and these act as powerful antioxidants that prevent oxidative stress and plaque buildups. Combine them with a full-fat yoghurt and some lemon juice.
Garlic will keep you alive and healthy. It lowers blood pressure and cholesterol levels. Eat it with olive oil and season to taste. That’s one of the ways to improve your immunity.
Here’s a nice tip for those who love salads. Add minced garlic to your regular tomato and mozzarella salad. Decorate with a few basil leaves and drizzle your favorite vinaigrette and olive oil.
Apples and grapefruit
Apples and grapefruits provide a healthy amount of pectin, and you need it to lower cholesterol and regulate your digestion. Magnesium and potassium in these fruits come handy to those who try to regulate their blood pressure.
Spinach is nutritious and healthy. It is rich in vitamins A, C and K, iron, calcium, potassium, and folic acid. Eat it to get enough dietary nitrates as these assist the production of nitric oxide which regulates blood pressure and keeps your arteries clean.
Olive oil is one of the tastiest sources of monounsaturated fat. Women like it for its ability to give their skin a youthful appearance.
It is not like you should drink it, but make sure you add it to your salads and favorite dishes. Olive oil is high in oleocanthal, an antioxidant that strengthens heart. Always buy extra virgin olive oil.
Tomatoes reduce the risk of clogged arteries by 50%. They are packed with carotenoids such as lycopene. It lowers cholesterol levels and prevents the oxidation of bad (LDL) cholesterol.
Tomatoes, olive oil and garlic do wonders when combined together, and these have an essential role in the Mediterranean diet. That’s why Italians live so long!
Flavonoids give green tea its magical power. This tea promotes weight loss and protects heart. Cut down your caffeine intake, and drink at least one cup of green tea.
Pomegranates prevent plaque buildups and provide an anti-inflammatory effect. This fruit is an excellent antioxidant agent, and offers antibacterial effect. Eat pomegranates to lower your blood pressure naturally.
Oat porridge is super healthy and tasty. Soluble fiber in oats lowers cholesterol and keeps you full. There is no better way to start your day, and you can also use oats instead of your unhealthy snacks.
Have you ever tried overnight oats? If no, now is the time to do that.
A handful of walnuts has the power to reduce the risk of type 2 diabetes and regulate blood pressure. The good news is that nuts are healthy, so try to mix a few varieties. Sprinkle some crushed nuts on top of your cereal or salad, and enjoy the great texture.
Curcumin is the active ingredient in turmeric, and it optimizes the function of the endothelium or the lining of your blood vessels. Any malfunction leads to heart problems, and the endothelium cannot regulate blood clotting, blood pressure and other vital processes.
Turmeric works in almost anything. Add it to your sauces, soups, stews or make yourself a nice cup of turmeric iced tea.
Your heart is important, so make sure you eat all the right foods. Avoid stressful situations and be more active. It may be hard for you to change your lifestyle routine, but your body will thank you. You can change your habits over time, and make sure you stick to the good ones. That’s the secret to a lengthy life.