The number one killer of Americans is heart disease. Plaque buildup in the arteries is what causes this disease and it puts patients at risk for stroke and heart attack due to blocking blood flow. The typical American diet puts most people at risk for potentially developing heart disease at some point in life.
However, dietary modifications and lifestyle changes work to lower this risk. There are certain foods that are artery-friendly and help to prevent plaque formation and eventual blockage.
Avocados
Avocados are well-known for their ability to reduce bad cholesterol and increase good cholesterol, a balance that is critical for artery health. A Mexican study concluded that including avocados in your daily diet may reduce bad cholesterol levels by as much as 17 percent. This food can be added to salads and sandwiches quickly and easily.
Olive Oil
Whole Grains
Whole grains help to lower bad cholesterol thanks to containing high amounts of soluble fiber. This type of fiber leeches onto the cholesterol and removes it so that it is unable to build up in the arteries. A diet with adequate whole grains not only reduces cholesterol levels, but it helps to prevent buildup. Oatmeal, brown rice and whole wheat breads and cereals are great sources.
Plant Sterols
Certain foods have plant sterols added and these compounds work to reduce cholesterol levels. This is due to these compounds needing cholesterol to go to work, so they use up the bad cholesterol in the body so it is unable to build up. Fortified margarine, milk and orange juice contain plant sterols.
Nuts
Asparagus
This green vegetable works hard to unclog the arteries. This is done by removing clots and decreasing inflammation. Asparagus can be consumed by itself or added to a variety of dishes, such as pastas, salads and soups.
Broccoli
This vegetable helps to prevent calcium from damaging the arteries due to its high vitamin K content. It helps to lower cholesterol and it also aids in healthy blood pressure regulation. Broccoli is a great snack, but you can also add just a cup a day to salads, soups and pasta dishes to get more vitamin K in your diet.
Persimmons
Pomegranate
Turmeric
Turmeric contains curcumin and this is what offers up the heart-healthy benefits. This spice helps the arteries by eliminating fatty deposits and decreasing inflammation. Turmeric can be added to a wide array of dishes or you can drink turmeric tea to reap the benefits.
Orange Juice
100 percent pure orange juice is chock full of antioxidants that work to improve blood vessel function. This juice also helps to prevent high blood pressure. Drink two cups of this juice per day and it is best if you juice fresh oranges because this ensures that you get every nutrient possible.
Cinnamon
Spirulina
This algae is rich in minerals, vitamin, carotenoids, powerful antioxidants and proteins. Regular consumption helps to regulate healthy blood pressure and relax the walls of the arteries. Those who add algae to their diet may experience up to 10 percent lower bad cholesterol levels and up to 15 percent higher good cholesterol levels.
Cranberries
This favorite holiday side dish has been shown to be excellent for the heart because it is a rich source of potassium. Studies conclude that regularly drinking 100 percent pure cranberry juice increases good cholesterol and reduces bad cholesterol. Those who drink it regularly also enjoy a 40 percent reduction in heart disease risk.
Coffee
Green Tea
Green tea is a well-rounded beverage that offers many different health benefits due to containing cetachin. This antioxidant stops the body from absorbing cholesterol and it also helps to ward off obesity. Enjoy one or two cups per day for maximum benefits.
Cheese
Cheese often gets a bad reputation, but it is effective in helping to prevent heart problems and stroke. Regular and moderate consumption also helps to control blood pressure. Ideally, you will get three servings each day.
Watermelon
Spinach
This leafy green vegetable helps to unclog the arteries and decrease blood pressure. It is rich in both potassium and folate which aids in reducing your risk of heart disease by as much as 11 percent when you eat fresh spinach every day.
Salmon
Salmon is often touted as a heart-healthy fish because like nuts, it contains an array of healthy fats. The healthy fats in salmon help to increase good cholesterol, reduce triglyceride levels and decrease inflammation. You can also eat mackerel, tuna and herring and get the same benefits.
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