10 Best Foods to Eat to Avoid Clogged Arteries   



10 Best Foods to Eat to Avoid Clogged Arteries

 
Like any plumbing system, your arteries can get clogged up. When you have high blood pressure, inflammation causes cholesterol to stick to the walls of your blood vessels, forming a plaque. The following foods are powerful enough to prevent this dangerous clogging:

1. Veggies
Eat one more serving of fruits and vegetables than you had yesterday, and keep this up for a week. Next week, add another serving. Keep doing this until you’ve surpassed five. Ideally, keep going until you hit somewhere between eight and 12 servings.

2. Leafy Greens

Add greens to everything (soups, sandwiches, smoothies, and whatever else you can think of), or try a glass of beet juice every day.

3. Spices and Herbs

Sprinkle apple pie spice (which contains cinnamon, along with cloves, allspice, and nutmeg) on fruit, oatmeal, and even your morning cup of joe. Add Italian seasoning mix onto salads, into soups, and onto potatoes and other side dishes.

4. Kiwi and Cantaloupe

These antioxidant-rich foods work by reducing toxic LDL cholesterol, which is formed by a rusting process in your arteries. They can help stop the “rust” in its tracks and even prevent it from spreading. Eat 1 cup of cantaloupe or 1 kiwi a day to unclog your arteries.

5. Meat that’s as “Naked” as Possible

Always consume vegetables or fruit with any type of meat. The healing plant chemicals might buffer some of the harmful effects of meat. Make the vegetables and fruits the biggest portion of your dinner plate, and meat the garnish.

6. SMASH Fish

Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke. The American Heart Association recommends two servings a week of omega-3 fatty acid-rich fish like salmon.

7. Tea

Drink one more cup daily than you already are. (If you don’t sip any, start with one cup). If you’re already a tea drinker, aim for three cups a day—one with each meal. Let it steep for three to five minutes to boost the amount of catechins.

8. Coffee (in moderation)

Limit yourself to no more than four cups a day. A recent study found that drinking more than four eight-ounce cups of coffee a day was associated with a shorter life span, so enjoy your java but limit it to reasonable amounts.

9. Limit cholesterol consumption

Limiting dietary cholesterol is recommended in nutrition guidelines. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). The American Heart Association says it is OK to have an egg a day for healthy adults. When it comes to lowering blood cholesterol levels, limiting saturated fats is more important than dietary cholesterol intake. The recommendation is not to exceed 300 milligrams of dietary cholesterol each day.

10. Give up soda
If you drink several a day, be realistic. Start by swapping one for iced tea. Or water it down by mixing half a glass with seltzer. Over time, drink less and less soda until you get to zero. 
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Happy reading,
Evelyn


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