6. AVOCADOS
Avocados contain a good amount of healthy fats and other important nutrients that improve blood cholesterol by lowering LDL and raising HDL levels. High-density lipoproteins (HDL) is the good cholesterol that helps keep arteries clear of obstructions.
A 1996 study published in the Archives of Medical Research reports that high monounsaturated fatty acids in a diet rich in avocados can improve lipid profiles in healthy and especially in mild hypercholesterolemic patients, even if hypertriglyceridemia (combined hyperlipidemia) is present.
Also, the vitamin E in avocados prevents cholesterol oxidization. They also have folate that helps reduce dangerous homocysteine levels in the blood, along with potassium that helps lower blood pressure.
Aim to include ½ avocado daily in your diet. You can even use it as a healthy substitute for butter or cream on bread and toast.
7. TURMERIC
Turmeric contains a compound known as curcumin that has anti-inflammatory and antioxidant properties, which aid in improving heart health.
Curcumin helps protect the cardiovascular system from damage by reducing and preventing blockages of the arteries. Plus, it lowers the level of LDL, or ‘bad’ cholesterol, to reduce buildup in the arteries.
A 2015 study published in the International Journal of Clinical & Experimental Pathology found turmeric to be effective in preventing blocked arteries and improving heart health. The study reports that the improvement of coronary artery permeability by curcumin may be related to its anti-inflammatory effect.
- Add 1 teaspoon of turmeric powder to a glass of warm milk. Drink it 1 or 2 times daily.
- You can opt to take curcumin supplements of 400 to 600 mg, 3 times daily. However, consult your doctor before taking any supplements.
8. BROCCOLI
Broccoli is another vegetable that is loaded with vitamin K which helps to prevent calcification or hardening of arteries. Eating vitamin- and antioxidant-packed broccoli can also help to prevent oxidation of LDL cholesterol which can lead to serious heart conditions. This super healthy veggie also offers a heart-healthy dose of fiber which helps to normalize blood-pressure and reduce stress that may cause tears (and eventually plaque build-up) in arterial walls.
9. APPLES
An apple a day is the secret recipe for clean arteries.
Apples contain a particular type of fiber known as pectin, which reduces the levels of bad cholesterol in the bloodstream. This is done by interfering with the intestinal absorption of bile acids, which forces the liver to use circulating cholesterol to make more bile.
Furthermore, the high amount of flavonoids in apples helps reduce your risk of heart disease and other cardiovascular conditions.
Also, the potassium and magnesium in apples help keep your blood pressure under control.
A 2013 study published in the Journal of Functional Foods reports that eating an apple a day can help keep the cardiologist away. In healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by 40 percent blood levels of a substance linked to hardening of the arteries.
Enjoy 1 fresh apple daily, preferably organic ones. Also, eat it with the skin to reap the maximum health benefits.
10. CHIA SEEDS
A prized food item of the Mayan and Aztec cultures, chia seeds have a myriad of health benefits. It is the richest plant based source of omega 3 fatty acids. The combination of omega 3 fatty acids and fibre make chia seeds the most heart friendly food. It can decrease bad cholesterol, manage blood pressure and clear your arteries.
This versatile and delicious food can be eaten in a number of ways.
- Add 1 tablespoon of chia seeds to 3 tablespoons of water. Let it sit for 30 minutes. Use this gel-like mixture in your smoothies. You can also add it in other recipes, even in baking recipes.
- Another option is to sprinkle dry chia seeds on yogurt and oatmeal. If you prefer them crunchy then sprinkle on dry foods like salads.
Since chia seeds absorb a lot of water, it is important that you stay sufficiently hydrated when eating them.
11. FLAXSEEDS
One of the best sources of alpha-linolenic acid (ALA), flaxseeds are known for their ability to reduce blood-pressure and inflammation, helping to keep arteries clear of obstructions and improve overall heart health.
12. CRANBERRIES
Cranberries are another antioxidant-rich food which can help to improve cardiovascular health by reducing LDL and raising HDL cholesterol levels. In fact, cranberry juice has more antioxidant power than all but one other fruit juice (100% red or black grape being the exception.) Enjoy two servings of 100% pure organic cranberry juice daily to protect your heart and improve your health.