Accumulation of fatty deposits in the arteries clogs these blood vessels, risking heart health. Eating foods such as tomatoes, onions, leafy greens, extra virgin oil, flaxseeds, and beans will naturally help keep the arteries unclogged.
Clogging of arteries, also called atherosclerosis, is a serious medical condition that risks the heart’s health. It starts with the simple deposition of fatty particles, which then accumulate in these blood vessels, worsening the situation. Besides, a sedentary lifestyle, smoking cigarettes, obesity, family lineage with atherosclerosis, high blood pressure, and high cholesterol levels may make the situation deteriorate or become the sole starter of this medical condition. Thankfully, eating certain foods will help keep the arteries unclogged, preventing this detrimental medical condition. Which foods are these? Peer into this article to get the answer to this question.
i. Berries
You can include berries such as strawberries, blueberries, cranberries, and blackberries in your diet to boost your heart health and prevent clogging of arteries. These fruits are heavily packed with vitamins, minerals, plant compounds, and several antioxidants that can improve artery function, prevent fat accumulation, reduce cholesterol accumulation, prevent cellular damage, and fight inflammation of the arterial cells. All these functions have a synergistic effect on the arteries, preventing them from getting clogged.
ii. Beans
Kidney beans,pinto beans, cheakpeas, lima beans, black beans, and any type of beans you can think about- explore it all to safeguard your arteries from clogging. Studies back up these claims and confirm that these leguminous foods have several mechanisms through which they help keep arteries unclogged. For instance, they are rich in healthy fibers, which help scale down bad cholesterol levels and reduce the bad to good cholesterol ratio. Besides, beans can help lower diabetes risks, improve arterial function, and keep blood pressure in check, and all these functions add up to reducing the chances of arterial clogging.
iii. Tomato and tomato products
Tomatoes are good vegetables that make wonderful and colorful ingredients for many dishes. Besides, raw tomatoes form an incredible part of salads and supply the body with many antioxidants and health-promoting compounds. It is because of these antioxidants that tomatoes and tomato products are effective boosters of arterial function. For instance, tomatoes are rich in lycopene, the antioxidant/coloring pigment responsible for the redness after ripening. Research shows that lycopene fights off free radicals and oxidative damage in the heart, helps reduce diabetic risk and boost arterial function, contributing to keeping arteries unclogged.
iv. Fatty fish
You can naturally help keep your arteries unclogged by eating fatty fish, including mackerel, anchovies, salmon, and sardines. Research shows that these fish are laden with modest to high amounts of healthy omega- 3 fatty acids. These are beneficial unsaturated fats that help lower inflammation risk in the heart, scale down blood cholesterol levels and bad cholesterols, and increase good cholesterols. Besides, omega- 3s help lower blood pressure, another risk factor for atherosclerosis.
v. Flaxseeds
Several seeds may help promote heart health and keep the arteries unclogged, and flaxseeds are a must-include. Like fatty fish described above, flaxseeds are packed with omega- 3 fatty acids, which are needed for a healthy heart. Besides, flaxseeds are also laden with powerful antioxidants called lignans. Studies have shown that lignans have a role in heart health and keeping blood arteries unclogged by improving insulin sensitivity in cells and lowering blood sugar and insulin levels.
vi. Onions
Vegetables of genus Allium are great boosters of heart health, and onion is one such veggie. A 15-year study found that foods with onions contributed to improved heart health. The reason behind this observation is unknown, but researchers link the sulfur compounds in onions and other vegetables in its class to the heart-related benefits. For instance, these very sulfur compounds have been widely studied and found to be effective at fighting inflammation, minimizing platelet clumping in blood arteries, and boosting nitric oxide availability, which helps keep the arteries flexible and less predisposed to clogging.
vii. Citrus fruits
Eating citrus fruits such as lemon, limes, oranges, and citrons may help keep the heart healthy by naturally keeping the arteries unclogged. These fruits are heavily laden with antioxidants, specifically flavonoids, which studies have confirmed as essential for a healthy circulatory system. For instance, the bioflavonoids prevent oxidation of bad cholesterols, overaccumulation of bad cholesterols, and accumulation of free radicals, which would be extremely damaging to the arteries and heart at large. Even as you eat citrus fruits, remember that they are rich in sugar, and you need to keep your portions low. Alternatively, you can switch to lower-sugar citrus fruits, including grapefruit, and still benefit from the mentioned arterial advantages.
viii. Extra virgin oil
Extra virgin oil is marketed as one of the best oils for promoting heart health, and for every good reason. This oil is laden with powerful polyphenol antioxidants, which studies have found to be good defense agents of the heart, lowering the risks of heart disease, atherosclerosis, heart failure, and stroke. Besides, these very compounds lower inflammation risks, which would otherwise be damaging to the arteries and heart. As though that’s not enough, studies have found that extra virgin oil is packed with health-promoting compounds that prevent the bad cholesterols from accumulating or oxidizing into a more lethal form, increase markers of good cholesterol, and keep the balance between bad and good cholesterols in check, ensuring good arterial health and functions.
ix. Spices
Spices such as cinnamon, turmeric, ginger, garlic, chili, pepper, and many others add flavor and taste to our dishes, but we never imagine how helpful they are to the heart. Studies show that these spices have powerful anti-inflammatory and antioxidant properties that ward off free radicals, preventing them from accumulating and triggering arterial clogging. There are many spices, and you can always find your way around with any of them. Remember, the raw forms of spices are generally better than the processed versions, and you can reap more health benefits from the former.
Conclusion
Clogging of arteries is a serious heart condition caused or triggered by many factors, including a sedentary lifestyle, obesity, diabetes type 2, high blood pressure, and high blood cholesterol and sugar levels. Thankfully, eating foods such as berries, tomatoes and their products, onions, fatty fish, flaxseeds, extra virgin oil, spices go a long way to naturally keep the arteries unclogged.
In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.
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