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When fat gets deposited on the walls in the artery, it is referred to as Atherosclerosis. This is also known as clogging or hardening of arteries. It results in their narrowing which restricts the flow of blood to the heart as well as other body parts. To reduce this risk, we can include specific food in our diet and stay safe.
Reasons for Clogged Arteries:
Atherosclerosis leads to heart problems. Coronary artery disease is the major problem among these which is the reason for 50% of deaths in Western nations. Here are some of the prominent reasons for atherosclerosis:
- Diabetes
- Smoking cigarettes.
- Obesity.
- Have high LDL cholesterol.
- Lack of a healthy diet.
- High blood pressure
- Sedentary lifestyle.
- Person with a family history of atherosclerosis.
15 Foods That Unclog Arteries Naturally:
Include the following foods in your diet for reducing chances of clogged arteries:
1. Flax Seeds:
These seeds are a nutrition powerhouse, loaded with healthy fats, vitamins, minerals, calcium, magnesium, and fibers. Secoisolariciresinol diglucoside (SDG) and cholesterol reducing lignan in the flax seeds prevent atherosclerosis due to their anti-inflammatory characteristics.
[ Read: How to Use Coconut oil for Cholesterol ]
2. Citrus Fruits:
Besides being delicious, they are a great source of antioxidants, flavonoids, vitamins, and minerals. They reduce inflammation and prevent the oxidation of LDL cholesterol by the free radicals, thus reducing the chances of atherosclerosis. So include these fruits to reduce chances of heart disease and stroke,
3. Leafy Veggies:
This includes spinach, lettuce, kale, and others which are known to provide protection against atherosclerosis. They provide dietary nitrates which are essential for the functioning of blood vessels, prevent vascular calcification, and reduce inflammation. All this reduces the risk of heart diseases by 15.8%.
4. Olive oil:
The polyphenol compounds in olive oil result in better heart health. In this matter, the extra virgin olive oil is always better than the refined ones. Including it in the diet reduces the inflammatory markers and improves blood vessel function.
[ Read: Health Benefits of Olive oil ]
5. Nuts and Seeds:
These are a good source of fiber, protein, healthy fats, minerals, and vitamins. Taking these regularly reduces the chances of atherosclerosis by decreasing LDL cholesterol and blood pressure. Besides this, HDL cholesterol will increase, which is good for heart health. Thus arteries won’t get clogged.
6. Cocoa:
It is known to reduce the chances of stroke, heart problems, and diabetes. Since cocoa is rich in polyphenol compounds, nitric acid production increases, resulting in lesser chances of inflammation of arteries.
7. Spices:
This includes cinnamon, chili, ginger, and pepper which play an important role in the prevention of clogged arteries due to their anti-inflammatory characteristics. Even the free radicals are removed by them, the lipid profile becomes better and the platelets do not clump together. So make sure to add these spices to your meals every day.
8. Oats:
It can reduce the high LDL cholesterol and reduce the risk of atherosclerosis. Avenanthramides are the antioxidants in it which inhibit the inflammatory proteins called cytokines and adhesion molecules, contributing to the prevention of atherosclerosis. It is better to have oats bran as they have a good amount of fiber.
9. Garlic:
It reduces hyperlipidemia, hypertension as well as diabetes mellitus. All these indirectly contribute to lowering the chances of atherosclerosis.
10. Beets:
These are a good source of nitrates that are converted to nitric oxide by the body. Inflammation lowers nitric oxide production. So including food like beet result in better functioning of blood vessels and reduced inflammation, preventing atherosclerosis.
11. Onions:
The sulfur compounds in onion are considered to prevent blood vessel inflammation, prevent the clumping of platelets, and increase nitric oxide availability.
[ Recommended: Healthy Foods to Boost Your Metabolism ]
12. Cruciferous Vegetables:
This includes cabbage, cauliflower, broccoli that lower the chances of artery-clogging and calcification. Thus the risk of atherosclerosis is decreased significantly.
13. Fish:
The fish which are rich in omega 3 fatty acid reduces the chance of atherosclerosis as it lowers the expression of cellular adhesion molecules. These are proteins that let the cells stick to one another as well as to the surrounding. When inflammation occurs, such cellular adhesion molecules are released by our body and hence these are a driving factor for clogged arteries.
14. Beans:
They have high fiber and are good for heart health because they keep the cholesterol level in check, preventing chances of clogging of arteries. Other benefits include lower blood pressure, better artery function, and lesser chances of type 2 diabetes.
15. Berries:
Cranberries, raspberries, blueberries, strawberries, and blackberries come under these which have a lot of health benefits. One of these includes lowering inflammation and enhancing heart health. These are full of minerals, vitamins, plant compounds like flavonoids, anti-oxidants, and fibers, all of which result in better heart health.
Final Words:
Apart from including the above foods in your diet, you have to do exercise regularly. This is because blood circulation will improve only when you remain active physically. A sedentary lifestyle is bound to result in various health issues, so make this a habit just like good eating habits.
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