If your goal is to restore or maintain a healthy heart, there are a variety of foods that can help to unclog arteries of plaque build-up, lower your blood pressure, and reduce inflammation – the main culprits of cardiovascular illness.
Many of the foods on this list contain healthy fats, antioxidants, and soluble fiber which are great not only for your heart, but also to promote healthy skin, hair, hormone production, and nutrient absorption. You can feel better, have more energy, and improve your heart health without the use of toxic chemicals.
1. Asparagus
One of the best vegetables for clearing arteries, asparagus is full of fiber and minerals, as well as a long list of vitaminsincluding K, B1, B2, C, and E. Asparagus can help to lower blood pressure and prevent blood clots that can cause serious cardiovascular illness. Try steaming raw asparagus for maximum vitamin potential!
2. Avocado
The next time you make a sandwich or salad, consider adding a few slices of avocado in lieu of mayonnaise or heavy salad dressing. Studies have shown that the daily consumption of avocado result in improved blood cholesterol with a decrease in triglycerides and LDL of around 22% and an 11% increase in HDL – the “good” cholesterol that helps to keep arteries clear of obstructions. Not only can this delicious fruit help to keep your blood flowing smoothly, the average avocado also contains around 4 grams protein and 11 grams of fiber, not to mention an impressive list of vitamins and antioxidants.
3. Broccoli
Broccoli is another vegetable that is loaded with vitamin K which helps to prevent calcification or hardening of arteries. Eating vitamin- and antioxidant-packed broccoli can also help to prevent oxidation of LDL cholesterol which can lead to serious heart conditions. This super healthy veggie also offers a heart-healthy dose of fiber which helps to normalize blood-pressure and reduce stress that may cause tears (and eventually plaque build-up) in arterial walls.
4. Chia Seeds
When included daily as part of a heart-healthy diet, the fiber and alpha-linolenic acid contained in just two ounces of Chia seeds can help to keep arteries clear by regulating blood pressure, reducing LDL cholesterol, lowering triglycerides, and increasing HDL cholesterol. Also, because daily cardiovascular exercise is another excellent way to improve heart health and keep arteries clear, Chia seeds are doubly effective. The boost of protein and nutrients offered by this tiny superfood can help to make any workout feel just a little bit easier.
5. Cinnamon
You’ve probably heard that a spoonful of sugar helps the medicine go down. But did you know that a spoonful of cinnamon makes your risk of heart disease go down? Just one tablespoon of ground cinnamon per day can work to reduce cholesterol levels while at the same time clearing and preventing plaque build-up. Cinnamon is also full of antioxidants which further improve cardiovascular health by protecting blood from damaging oxidation. So put down the sugar and start enjoying cinnamon. Try this fragrant spice in a cup of tea or sprinkled on top of coffee. Or check out these recipes on EatingWell with cinnamon.
6. Coconut Oil
7. Coffee
Also contrary to popular belief, coffee is not bad for your health. Studies have foundthat drinking between 8 and 16 oz of coffee per day can reduce your risk of heart disease by around 20%. Just remember to take all things in moderation, including caffeine. Over-consumption of any stimulant has the potential to increase your blood pressure and heart rate, which can lead to some serious health problems.
Check out the internet’s most delicious and healthy coffee recipe, compliments of Wellness Mama!
8. Cranberries
Cranberries are another antioxidant-rich food which can help to improve cardiovascular health by reducing LDL and raising HDL cholesterol levels. In fact, cranberry juice has more antioxidant power than all but one other fruit juice (100% red or black grape being the exception.) Enjoy two servings of 100% pure organic cranberry juice daily to protect your heart and improve your health.
9. Cold-water “Fatty” Fish
Also rich in healthy fats, cold-water fish like salmon, mackerel, sardines, and tuna can help to clear arteries. Try to eat fish twice per week to reduce plaque build-up and inflammation that can lead to heart disease. Also, eating cold-water fish can help to improve your overall cholesterol – lowering triglyceride levels and increasing HDL cholesterol in the blood-stream.
10. Flaxseeds
One of the best sources of alpha-linolenic acid (ALA), flaxseeds are known for their ability to reduce blood-pressure and inflammation, helping to keep arteries clear of obstructions and improve overall heart health. Enjoy a serving of 100% organic golden flaxseed added to a delicious smoothie or in one of these heart-healthy recipes by EatingWell!
