WHEN we think about cardiovascular or heart health, what really worries us is maintaining the health of our arteries. When plaque builds up in these critical passages, proper blood flow is restricted, which can ultimately lead to a heart attack.
But you don’t have to get a heart attack to feel the effects of some cardiovascular disease. When these arteries become clogged, your heart does not get enough blood, which causes chest pain, a feeling of heaviness, and shortness of breath.
The good news is that you don’t have to go on some crazy detox diet to clean your arteries. Just look for foods high in antioxidants, healthy fats and, most importantly, fiber.
Here are some types of foods that can help you with that.
1. Healthy fats
A huge marketing campaign in the 1980s pointed to fat as a demon that increases weight, but the reality is more complex. Research now indicates that sugar is the real culprit. Of course, fat should be consumed in moderation, and it is important to eat the right kind. Saturated fats in burgers and fried foods are not good for your arteries, but the monounsaturated type lowers bad cholesterol and protects you from heart attack or stroke.
Foods rich in healthy fats:
Avocados are full of healthy fats that balance the levels of good and bad cholesterol by removing the bad from the arteries.
Fatty fish such as salmon, tuna and mackerel are great choices for eating healthy unsaturated fats. Fish is also rich in omega-3 fatty acids which can lower the levels of harmful triglycerides in your arteries.
Nuts are fantastic as a snack or a crunchy filling for all kinds of dishes. They have a large amount of unsaturated fats, but also vitamins and fiber.
Oxidants, better known as free radicals, are a byproduct of oxygen use in our bodies. They are also internalized when we smoke, breathe polluted air, or spend too much time in the sun.
They impair the health of the whole body, including the arteries. Eating foods rich in antioxidants helps because these substances bind to free radicals and prevent them from doing harm.
Foods rich in antioxidants:
Turmeric is an aromatic spice that gives curry its characteristic taste and color. In addition, it is rich in antioxidants, which can repair damage to the walls of arteries and reduce inflammation throughout the body.
Citrus fruits are rich in both antioxidants and vitamin C, which plays a key role in heart health. The goal is to eat at least a piece or two of citrus fruit every day or drink water with lemon throughout the day.
You should also include pomegranate in your diet. Its consumption has been proven to cleanse the arteries and improve blood flow.
Fiber is an important element of the diet because, among other things, it can lower blood pressure and poor cholesterol levels. Fiber is indigestible and runs throughout the body dragging with it a host of bad things that you don’t want to stay in your body.
There are two types of fibers: insoluble and soluble. Soluble fiber dissolves in water into a kind of gel, which helps lower cholesterol and sugar in the bloodstream. Insoluble fiber feeds healthy bacteria in the intestines and also attracts water into the colon making it easier for stool to pass.
Foods rich in fiber:
Whole grains are crucial because a diet rich in them has been shown to prevent dangerous thickening of artery walls.
Vegetables and fruits generally contain a lot of fiber, but broccoli is one of the best choices if you want to enrich your diet with fiber.
Popcorn is an excellent snack if you do not dip them in butter and salt, and they are also rich in fiber, he advises. Welcome Organic.