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Top 10 Foods That Prevent Clogged Arteries

                                    (Photo credit: Healthline.com)

It's so important to prevent plaque buildup in your artery walls. Once it's too late, you run the risk of heart attack or stroke, and require invasive treatment. When our blood vessels and arteries are clear, blood can flow fluidly through our body and fuel all of its functions. When the arteries become clogged, inflammation can occur in the body. Blockages can be formed, break apart, and cause a heart attack or eventually, heart disease. The good news is, there are natural ways you can prevent clogged arteries from plaque buildup and lower your cholesterol. Lowering your BMI, exercising, and avoiding cholesterol-rich foods can prevent plaque in the artery walls. Common sense is to quit smoking and limit alcohol and sugar consumption to start. Here is a list of the best foods to add to your daily diet to reduce the risk of the number one killer, heart disease. 

I can personally attest to this list. Last month, I went and had my lab tests done to check on my liver. Prior to that, I was eating more of everything on this list. My lab results came back terrible for my liver enzymes (which is a whole other blog post), but my cholesterol, thyroid, and kidney's all came back excellent. I'm positive it was due to eating more of these foods. It definitely didn't hurt my results. 

1. Asparagus

Not only is asparagus delicious, but it's arguably the best food you can eat to keep your arteries clean. Asparagus is loaded with fiber and helps prevent blood clotting and lowers your blood pressure. This power vegetable reduces inflammation that may have piled up over time. Asparagus naturally speeds up the production of an essential antioxidant called glutathione. Glutathione prevents harmful oxidation that can cause hardening or blockages in the arteries. Asparagus is so versatile and can be steamed, baked, roasted, or eaten raw. 

2. Turmeric

Curcumin which is the main ingredient in turmeric is inflammations' worst nightmare. By now we know that inflammation one cause of artery hardening. Curcumin can also repair the damage that has been done to the arterial walls, thus preventing plaque and blood clotting. I take Turmeric supplements in pill form. I find the powder is a little too strong for me when I mix it in food. Either way, turmeric should be a daily staple in your diet. 

3. Avocado

Avocado is beneficial to a number of our organs in the body especially, the heart. This heart-friendly fat increases the "good cholesterol" in our bodies while reducing the "bad cholesterol." Avocados are jam-packed with potassium and vitamin E known to lower blood pressure. Avocados make for a great spread on toast or plain with a little salt and pepper. 

4. Whole Grains

Soluble fiber binds to harmful cholesterol in the digestive tract and expels it from the body. It's found in whole grains along with magnesium which keeps your blood pressure within the normal range. Replace white starch with brown rice, whole-grain bread, quinoa, barley, whole-wheat pasta, and oatmeal to keep your arteries clear. 

5. Broccoli 

Broccoli contains high amounts of vitamin K which prevents artery-clogging and calcium from damaging the arteries. It also is full of fiber which reduces stress levels, blood pressure, and prevents cholesterol oxidation. Added stress can cause plaque build-up or tearing of the arterial walls. You should aim for at least 2 servings of broccoli weekly. I find broccoli to be flavorless and used to smoother it with melted cheese. Now, I use the Costco Kirkland brand lemon pepper salt-free seasoning salt on it and it's much easier to eat. I also add it to my egg white quiche or frittata. 

6. Fatty Fish

Fatty fish contains healthy fats such as Omega-3 fatty acids to help clear the arteries. You can find these benefits in salmon, tuna, mackerel, sardines, and herring. Omega-3 reduces triglyceride levels, increases "good" cholesterol, and decreases blood clot formation and blood vessel inflammation. 

7. Watermelon

One of my favorite fruits is watermelon thanks to its health benefits and how it naturally hydrates the skin. Watermelon boosts nitric oxide in the body which lowers blood pressure, reduces inflammation, and helps the arteries relax. It's a healthy addition to your diet as it lowers the accumulation of belly fat lowering your risk of coronary diseases. 

8. Nuts

The next time you're looking for a snack, grab a handful of nuts. Walnuts are not only good for liver health, but they also help lower the risk of plaque build-up. Almonds are chock-full of monounsaturated fats, protein, fiber, magnesium, and vitamin E. These vitamins and minerals are known to lower blood pressure. 

9. Spinach

Practically all leafy green vegetables are beneficial to your health, but spinach is king. Spinach is high in folate, potassium, and fiber which prevents artery blockage by lowering blood pressure. Studies show that individuals who eat spinach every day lowered their risk of atherosclerosis and other forms of heart disease. 

10. Olive Oil

One of the healthiest oils to cook with, olive oil contains monounsaturated oleic acid which raises "good" cholesterol and lowers the bad. Use it every time you cook instead of butter or vegetable oil or drizzle it on your salad. 





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