Can you clean arteries

These citrus bioflavonoids have powerful antioxidant properties, meaning they scavenge free radicals that might otherwise cause oxidative stress and drive disease processes. Specifically, citrus bioflavonoids can help prevent LDL cholesterol from turning into an even more damaging, inflammatory form of cholesterol known as oxidized LDL , which is strongly associated with atherosclerosis.

A study found that eating a grapefruit a day significantly reduced cholesterol and triglyceride levels in people who had just undergone coronary bypass surgery. Lower sugar citrus foods are best. Higher intake of olive oil is associated with reduced risk of death and cardiovascular events like heart attack and stroke. What sets olive oil apart?

Avocados deliver a one-two punch for cleaning out your arteries. Like olive oil, avocados contain loads of blood sugar-stabilizing, cholesterol-optimizing MUFAs.

A recent study also found that eating one avocado per day is associated with reductions in LDL cholesterol. Additionally, most recent research has found no beneficial cardiovascular effects of reducing saturated fat intake.

If you tend to eat a lot of grain-based side dishes, consider swapping them for legumes beans, peas, chickpeas, lentils. These pack a hefty dose of fiber, including soluble fiber, which can help prevent atherosclerosis by lowering LDL cholesterol. Even one serving of beans per day has been associated with significantly reduced LDL. Legumes have also been linked to reductions in blood pressure and chronic inflammation , both of which are contributors to atherosclerosis and blood vessel damage.

However, Dr Brewer warns that, among certain individuals, legumes may elevate blood sugar. Allium veggies like garlic, onions, leeks, chives, scallions, and shallots are all rich in organosulfur compounds , which, according to several studies, may help reduce blood pressure, cholesterol, inflammation, and platelet clumping — all of which are great for keeping arteries free and clear. Like allium vegetables, cruciferous vegetables think: broccoli, cauliflower, brussels sprouts, arugula, cabbage also contain organosulfur compounds and may reduce your risk of death from atherosclerosis.

And further research has found that consuming all vegetables, especially cruciferous vegetables, is associated with thinner, healthier carotid artery walls thick artery walls, on the other hand, are a marker of atherosclerosis. Cruciferous veggies also contain blood sugar-stabilizing, cholesterol-lowering fiber. Nuts are a good source of protein, fiber, and healthy fats, and regular nut consumption has been associated with a reduced risk of overall cardiovascular disease and coronary heart disease, which occurs when plaque buildup restricts blood flow to the heart.

Of all nuts, walnuts contain the highest levels of heart-healthy, plant-based omega-3s. Beets and beetroot juice are some of the best sources of beneficial dietary nitrates , which are converted to nitric oxide NO in the bloodstream.

NO relaxes and widens blood vessels, which lowers blood pressure and helps prevent damage to artery walls that could make them more vulnerable to narrowing and plaque buildup. To mellow beets' earthy flavor, try roasting them with olive oil or toss them into a smoothie. Like beets, spinach and other dark leafy greens are a good source of dietary nitrates, which support supple, free-flowing blood vessels and arteries by boosting NO production. Additionally, leafy greens contain fiber and a range of micronutrients, including folate.

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Hence inculcate healthy eating habits to keep your arteries clear. Fish contains Omega 3 fatty acids that help in reducing the levels of triglycerides in the body. If you find it difficult to include fish naturally then you can incorporate fish oil supplements into your diet. However, the best source of healthy fats is natural fish such as Mackerel or Tuna.

Not all oils are created equal, olive oil is your best bet. You can add a dash of it on your salads or use it in cooking, the monounsaturated oleic acid in it is a kind of healthy fat that slashes your risk of heart disease.

Next time you get a craving for some mid-day snacks, reach for a pack of nuts over that pack of fries. From almonds, cashews, macadamia nuts to the humble peanut, all sorts of nuts are a great choice as they are rich in vitamins, fiber, and magnesium and keeps your heart healthy. Vegetables like Spinach, Kale are a great source of Vitamins, minerals, and antioxidants. They are also a great source of Vitamin K and high in nitrates that help reduce blood pressure and improve the health of cell linings in the arterial walls.

They are also low in fat and carbohydrates and a way to fill up your stomach without consuming an excessive amount of calories. Have them as salads or as sabzis or make them a part of your daily diet. They are a great source of antioxidants and anthocyanins which help reduce the inflammation in the body. Some studies also point to the cardiovascular benefits of a vegetarian lifestyle. According to some researchers, plant-based diets may reduce the risk of atherosclerosis by increasing certain components in the body, such as antioxidants, which protect blood vessels.

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