10 Dieting Foods For Healthy Arteries | Find Home Remedy & Supplements

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Arteries are the blood vessels that carry blood away from the heart and veins are the ones that bring it back. Arterial blockages are caused due to a number of factors, but most prominent is the buildup of plaque inside the inner arterial walls. Plaque restricts the blood flow and if allowed to go unchecked may eventually block it altogether. The process is called artherosclerosis. Plaque is formed from various materials that circulate in our blood such as calcium, fat, cholesterol, cellular waste and fibrin. They accumulate and bind together with the arterial walls causing it to harden and narrow. Given below is a list of 10 Dieting Foods that help to unclog the arteries and reduce or reverse the buildup of plaque in the arteries.

Here Are 10 Dieting Foods For Healthy Arteries:

Avocado

Daily consumption of 1 avocado reduces the harmful triglycerides and LDL (Low Density Lipoprotein, ‘Bad’ Cholesterol) by 22 percent and increases the level of HDL (good cholesterol) by 11 percent. Not just this, avocados contain fiber, proteins, antioxidants and a whole collection of vitamins.

Cinnamon

A spoonful of cinnamon a day can keep the body healthy by preventing the harmful oxidation of blood and thereby boosting the overall cardiovascular health. It also reduces the levels of cholesterol in our body and clearing and preventing the buildup of harmful plaque.

Garlic

It has been used since ancient times to treat heart diseases and hypertension. It inhibits the calcification (calcium buildup) in the coronary arteries. It also reduces the chance of nanoplaque buildup by 40 percent and reduces the size of those already formed by 20 percent. Eating 2-4 cloves of raw garlic should do the trick, or else double the amount if you wish to use it in cooking.

Grapes

Grapes contain flavonoids which help in the prevention of plaque buildup. It is flavonoids that give them their vibrant color. Resveratrol and quercitin are the two flavonoids present in grapes, concentrated most highly in the skin, stems and seeds of the grapes. These flavonoids prevent the oxidation of LDL (bad cholesterol). They reduce the risk of forming clots in the blood vessels too.

Green Tea

Nutrient rich green tea, such as Matcha Tea, that contains high levels of catechins, is a solid health booster. The catechins are plant phenols that are antioxidants and they obstruct the absorption of cholesterol from food during digestion. A cup or two of green tea a day can help reduce the build of cholesterol improve the blood-lipid level and clear the arteries of plaque. They also boost the metabolism, which helps promote weight loss and further improves the cardio vascular health.

Olive Oil

Oils good for the heart contain Omega-3 and Omega-6 fatty acids which prevent the oxidization of bad cholesterol. Only oxidized cholesterol can stick to the arterial walls causing plaques and creating blockages. It also helps boost the levels of HDL (High Density Lipoproteins, ‘Good’ Cholesterol). Using Olive Oil for cooking and dressing reduces cardio vascular diseases by up to 41 percent.

Turmeric

Turmeric has been used as a medicine for various ailments throughout the ages. Its main ingredient, Curcumin, is a powerful anti-inflammatory substance. Turmeric reduces the risk of inflammation and damage to arterial walls which are the leading causes of plaque buildup and blood clots. As an incentive, studies have shown that fatty deposits are reduced by 26% upon regular consumption of turmeric in daily diet.

Watermelon

A great food for the heart, it’s very delicious and great way to beat the summer heat as well. A great natural source of the amino acid L-citrulline, watermelons help in keeping the arteries clear by keeping the blood pressure low and preventing inflammation. Just like pomegranates, watermelons also help boost the production of nitric oxide which keeps the blood vessels clear and the blood flowing smoothly through them. A quarter of watermelon everyday in the summer is a must for a healthy and hydrated body.

Whole Grains

Apart from wheat, the most widely used whole grain in India; there are others that work the same, if not better. Barlye, Jowar, Bajra, Ragi, Ruttu, Brown Rice, Quinola, Oatmeal, whole grain bread and whole grain pastas are coming up as alternatives for health fanatics. The fibres present in the whole grains remove the blockages in the arteries and other blood vessels. Apart from this, they bind with the LDL and allow it to pass from the body without sticking anywhere and they also contain magnesium which dilates the blood vessels, thereby reducing the blood pressure.

Lean Meats And Fishes

The daily requirement of proteins for an average human being is 3-6 ounces. Grill or bake lean meats such as chicken or ground turkey so as to avoid fats and steer clear of red meats as they contribute to plaque formation. Fishes such as salmon are rich in Omega-3 fatty acids which boost HDL and reduce the harmful triglycerides, dilate the blood vessels and decrease the inflammation of blood vessels.

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