Foods That May Help to Remove Plaque in Arteries

The plaque build-up in arteries poses a great threat to our health. It can cause heart attacks or strokes that can prove to be fatal. Plaque build-ups are caused by the excess of cholesterol sticking to the walls of the arteries. This starts happening as early as our teenage. But the risk factor increases as we grow old. The main culprit behind clogged arteries the sedentary lifestyle and unhealthy food habits.

Eating healthy and a balanced diet can help prevent plaque build-up in the arteries. But there are some artery-cleansing foods that have the properties to reverse the clogging of arteries.

Oats

One of the primary reasons for high cholesterol levels in the American population is the lack of fiber intake. According to the American Heart Association, While the required amount per day is 25 to 30 grams, the average American only consumes 15 grams a day. Oats can help you bridge this gap. Oats are very high in soluble fiber and is one of the best artery-cleansing foods.

Whole grains

Processed food has become a regular part of our daily diet. These foods have been treated so many times that they completely stripped of their nutrients. The oil, salt, sugar, and other additives only make it worse. Switch to whole grains and reduce the amount of processed food intake. Whole grains that are least processed retain their original nutrients and can keep satiated for longer.

Lentils

Lentils or pulses are rich in protein. These help with clogged arteries by reducing blood pressure. Lentils are high in fiber, low in fats, and are rich in minerals like potassium, calcium, and magnesium. Research has shown that they reduce the level of LDL (bad cholesterol) levels.

Beans

Beans fall under the same family as lentils and have similar benefits. Beans can potentially be used as an alternate source of protein as opposed to meat without any ill effects of the meat.

Avocado

Research has shown that consuming one avocado a day can help in reducing bad cholesterol levels. Even in people who are overweight, a considerable effect has been seen just one week of eating an avocado a day.

Asparagus

Asparagus has a lot of properties that can help improve heart health. It helps avoid complications arising from clogged arteries by reducing blood pressure. When blood pressure is lowered the blood can flow with ease in spite of inflammations in the arteries.

Green leafy vegetables

It is no surprise that green leafy vegetables are on the list of artery-cleansing foods. Greens like spinach, kale, lettuce, and arugula help in the formation of nitric oxide in the body which keeps plaque build-up in the arteries at bay. They also reduce blood pressure.

Orange

The antioxidants in orange aid in strengthening the arteries and improves blood vessel function. Oranges contain fiber that reduces cholesterol and blood pressure.

Pomegranate

Pomegranate fights clogged arteries similar to how green leafy vegetables do, by helping in the production of nitric acid. It is also rich in antioxidants and phytochemicals that assist in keeping the arteries open.

Broccoli

The vitamin K present in the broccoli prevents the hardening of the arteries. Broccoli is loaded with fiber. It aids in reducing cholesterol, lubricating artery walls and keeps plaque at bay. Broccoli helps redirect calcium from damaging arteries to bone formation.

Berries

Through research, it has been found that having three servings per week of berries can lower the risk of heart disease in women by one-third. Credit goes to the fiber, antioxidants, and anthocyanins present in the berries.

Fermented foods

The good bacteria present in fermented foods have been found to reduce blood pressure and LDL levels in our bodies. Yogurt, kimchi, and kombucha help in increasing the good bacteria in our intestines.

Turmeric

This traditional Indian spice is very famous for its anti-bacterial and antioxidant properties. It is bound that an antioxidant called curcumin found in this spice can prevent plaque build-up in the arteries.

Fatty Fish

Fatty fishes like mackerel, salmon, and herring are rich in Omega-3 fatty acids. This has an anti-inflammatory property that helps prevent plaque formation. Fishes also increase good cholesterol levels.

Tea

Teas like black, oolong, chamomile, and green have properties that help improve heart health. Particularly green tea has a substance called catechins that can shrink fatty deposits of the arteries. Teas prevent dietary cholesterol from being absorbed into the blood.

Nuts

Nuts like almonds and walnuts are rich in protein and omega-3 fatty acids. These power foods help increase the good cholesterol levels and thereby decrease the LDL levels. A handful of nuts as a substitute for processed snacks can help balance your cholesterol.

Apart from eating these artery-cleansing foods, it is important to avoid saturated fats, trans fats, refined sugar, and smoking to see actual results.

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