18 Foods for Healthy Arteries and Heart

18 Foods for Healthy Arteries and Heart

Clogged arteries restrict the blood flow throughout the body, thus increasing the risk of many health problems related to the heart. Some of the major reasons are an unhealthy diet, physical inactivity, and stress.

In order to decrease the risk of these serious conditions related to the heart and to maintain clean arteries, people should consume foods that are good for their heart. Here, we offer a list of foods that can help people out.

1. Cheese

When it comes to cholesterol, you have heard that cheese is not good. However, consuming it in moderate amounts is helpful in lowering blood pressure and cholesterol.

2. Salmon

Salmon contains a lot of fatty acids that lower and prevent inflammation, cholesterol, and triglycerides. Also, you can eat mackerel, tuna, and herring. (1)

3. Green Tea

Green tea contains catechins that have an energizing as well as a calming effect. As antioxidants, they enhance metabolism and decrease cholesterol levels. In a day, you should consume one or two cups of tea to get the best results. (2)

4. Olive Oil

For a very long time, Italians and Greeks have used this oil as a secret ingredient for good health. Olive oil has a lot of healthy fats that decrease cholesterol. So, it can decrease the risk of heart attack by an amazing 41 percent. (3)

5. Broccoli

Broccoli is a veggie that contains vitamin-K and prevents calcium buildup in the arteries. Also, it decreases and keeps a good level of blood pressure as well as cholesterol. You can eat broccoli as a snack or as a nutrient boost to any meal. (4)

6. Asparagus

Fighting high cholesterol levels is much easier with asparagus. It contains compounds that help in preventing blocked veins and lower inflammation. You can use this veggie as a main dish, or as a side dish to potatoes and noodles. (5)

7. Turmeric

Turmeric contains curcumin which has healing properties as well as many health benefits. For instance, it decreases inflammation and prevents fat storage. Use it as a tea or as an addition to many dishes. (6)

8. Spinach

If you want to build muscles, spinach is the right food for you. Likewise, spinach is great for lowering blood pressure and cleaning the arteries. Although it is believed that cooked spinach loses its nutrients, it still has folic acid and potassium.

They are important in lowering the risk of heart attack and healthy muscle tissue. (7)

9. Seaweed

This one contains minerals, proteins, vitamins, antioxidants, carotenoids, and so on. Regular consumption of seaweed improves circulation, controls blood pressure, and widens the blood vessels.

If you eat it every day, it can decrease your cholesterol by fifteen percent. (8)

10. Avocado

Avocado is a very famous fruit that is rich in nutrients, and as a result, it has numerous health benefits. It contains fats that make a balance in the levels of bad and good cholesterol while keeping your arteries clean.

Avocado can be used as an addition to juices, salads, or as a bread spread. (9)

11. Whole Grain

Whole grain flour has fiber that helps in the prevention of high cholesterol since it has the ability to bind with cholesterol and stopping it from building up in the arteries. Also, whole grain foods can break down cholesterol. (10)

12. Cranberries

This fruit contains potassium. Thus it increases the good cholesterol levels and decreased the bad. Consume two glasses of this juice per day, and you may lower the cholesterol levels by forty percent. (11)

13. Pomegranate

Thanks to the phytochemicals, pomegranates improve the production of nitric oxide which is great for blood circulation. Consume this fruit as a juice, or you can add it to many salads. (12)

14. Coffee

Studies say that two or four cups of coffee per day lowers the risk of a heart attack by twenty percent. Nonetheless, consuming excess amounts of caffeine is damaging, it may cause stomach pains. (13)

15. Watermelon

This fruit promotes the production of nitric oxide and widens the blood vessels. It has numerous health benefits besides being a great snack for the summer days. (14)

16. Orange Juice

Orange juice contains a lot of antioxidants that decrease high blood pressure and improve the health of blood vessels. Each day drink two glasses of orange juice in order to receive the recommended daily dose of vitamin-C and the other nutrients.

17. Nuts

Nuts have a lot of omega-3 and unsaturated fats which are great for the joints, cholesterol, and memory. One of the best sources of healthy fats is walnuts and almonds. Each day consume a handful of these. (16)

18. Persimmon Fruit

Persimmon is a sweet fruit that contains fiber and sterols. So, it helps in lowering the cholesterol levels. You can eat it together with cereals or as an addition to salads. (17)