10 Best Foods to Eat to Avoid Clogged Arteries
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
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
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.