Healthy eating leads to numerous benefits for taking care of and maintaining the body. As heart disease is the number one killer of Americans, certain diets and foods should find their way to the dinner table with haste. Certain foods prevent and treat clogged arteries, which in turn can lead to better living and quality of life overall.
Clogged arteries are the result of a build-up of triglycerides (fats and oils) and bad cholesterol in the artery linings, also known as atherosclerosis. Plaques and calcification within the arteries lead to the channels becoming hardened and narrowed, decreasing the blood flow while increasing the risk of cardiovascular disease. The dangers of clogged arteries include the risk of heart attack, stroke, and chest pain.
Broccoli
Sulforaphane is a chemical found in broccoli, cabbage, and cauliflower that is currently being studied for its ability to reduce plaque build-up in the arteries. The chemical activates anti-oxidants and thus providing protection from arterial plaque and reduce inflammation, according to Imperial College London.
Flaxseed
A source of alpha-linolenic acid, flaxseed could be used to not only lower bad cholesterol levels but also reduce the risk of developing arterial plaques in the carotid arteries. These effects also in return lower the risk of stroke in one study by 28%, according to The Canadian Journal of Cardiology.
Green Tea
Recent studies have found correlations between drinking green tea and lowered risk of artery and heart diseases. Results of these trials found notably reduced LDL cholesterol, decrease triglycerides, and saw less risk coronary artery disease, according to Harvard Health Publications.
Pomegranates
The high antioxidants found in the fruit could assist in clearing arteries by damaging LDL cholesterol. Some evidence also points to the possibility that the fruit juice can improve blood flow while slowing the build-up of plaques, according to The University of Maryland Medical Center.
Garlic
Centuries of use and study indicate the healing effects of this particular spice throughout the world, as it has been heralded a treatment of many ailments, including cardiovascular diseases. The active ingredient is allicin, an amino acid that scientists believe kill and control bacteria, while further studies show garlic could lower bad cholesterol and thin the blood, according to the CEBU Cardiovascular Center.
Salmon
While fats are often villainized for their role in obesity and heart disease, Omega-3 fatty acids improve heart health by reducing triglycerides in the blood. This polyunsaturated fat is found in a variety of foods, but especially salmon and other fish, and slow the buildup of plague, according to MedlinePlus.
Coffee
Coffee proves to be a possible preventative and treatment to atherosclerosis, as a recent Korean study found subjects were 41% less likely to experience LDL build-up in their arteries. Calcification of the arteries was found in coffee drinkers who consumed less than three cups and more than 5 cups a day, with reduction of coronary artery calcium risk in the moderate dosage range, according to Tufts University’s Health and Nutrition Letter.
Integrating these foods into a week’s worth of meals can make a world of difference. Artery health can be overlooked until it is too late, so relying on fatty acids, antioxidants, and lowering LDL cholesterol levels greatly reduces the risks of heart disease. Integrating these foods into a week’s worth of meals can make a world of difference.
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Sources: [Centers for Disease Control and Prevention, CEBU Cardiovascular Center, Clinical Trials, Harvard Health Publications, Healthy Food House, Medline Plus, Medline Plus, National Institute on Aging, National Center for Biotechnology Information, NCBI, NCBI, NCBI, NCBI, Telegraph, Tufts Health & Nutrition Letter, University of Maryland Medical Center, WebMD, WebMD]
