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These 10 Clean Eats Will Unclog and Protect Your Arteries

December 4, 201864 commentsNancy

Spoiler alert: they’re all delicious.

Heart health is not a subject to take lightly.

Heart disease is the leading cause of death for women in the United States. An estimated 44 million U.S. women are affected by cardiovascular disease, causing 1 in 3 women’s deaths each year. And one of the most common forms of heart disease is coronary artery disease.

Coronary artery disease happens when a buildup of plaque narrows artery walls and restricts proper blood flow to the heart. This can eventually lead to a heart attack or cardiac death.

Coronary artery disease can be treated or prevented through lifestyle modifications. One major influence on disease management or prevention is your diet.

Foods rich in fiber, omega-3 fatty acids, healthy fats, and antioxidants all have their role in heart health. We’ve rounded up 10 artery-friendly foods and highlighted what makes them so great and how they can keep your arteries clean.

1. Avocados

Is there anything avocados can’t do? It turns out avocados are good news when it comes to your arteries, too. This heart-healthy fruit increases your “good” cholesterol while lowering your “bad” cholesterol.

Avocados are also chock-full of potassium — more than a banana, in fact. Potassium has been proven to help prevent cardiovascular disease and vascular calcification in your arteries.

Add it to your diet: Replace mayo with avocado and use in sandwiches, chicken salad, or tuna salad. Fan of smoothies? Drink your daily dose of avocado by adding it to your favorite blended beverage (bonus: it makes it extra creamy!).

2. Fatty fish

While the myth that fat is bad for your arteries has been debunked, it’s important to know what kind of fat you should be eating.

Like avocado, fish is packed with healthy fats, also known as unsaturated fats. Fish consumption is linked to fewer heart attacks. Their omega-3 fatty acids have been proven to reduce levels of triglycerides and prevent the risk for cardiac death.

Add it to your diet: Eat salmon or your favorite fatty fish, such as tuna or mackerel, one to four times a week to reap these benefits. When it comes to taking fish oil supplements or eating fish, the latter is considered the most beneficial for heart health.

3. Nuts

Nuts are a powerhouse when it comes to heart health. Rich in unsaturated fats, vitamins, and fiber, nuts are a solid choice when it comes to a healthy snack. Try almonds, cashews, or Brazil nuts — all of which are very high in magnesium. Magnesium hinders buildup and cholesterol plaque in arteries, helping to prevent clogged arteries.

Add it to your diet: For optimal heart health, the American Heart Association recommends three to five servings of nuts per week. Get your fix by learning how to create your own trail mix.

4. Olive oil

Tired of hearing about healthy fats yet? Of course not. They’re delicious! But we end our stream of healthy fats here with perhaps the most versatile and popular of them all: olive oil.

The monounsaturated oleic acid (say that three times fast) found in olive oil protects your heart and significantly lowers your risk for cardiovascular disease and stroke.

Add it to your diet: Drizzle on your salads and use in cooking, but make sure you’re using the right type. To get all of this oil’s antioxidant and anti-inflammatory benefits, purchase 100 percent extra virgin olive oil (organic if possible).

5. Coffee

Good news for coffee lovers. This beloved pick-me-up helps keep your arteries clean. One study found that drinking three cups a day significantly lowers your risk for developing atherosclerosis, or clogged arteries.

If coffee isn’t your cup of tea, green tea has also been proven beneficial to cardiovascular health.

Add it to your diet: Drinking three cups a day, you say? No problem! But while getting your daily dose, it’s important to stay away from adding sugars or lots of cream. Try and make your coffee as healthy and beneficial as possible.

6. Turmeric

Turmeric contains powerful anti-inflammatory compounds that can help reduce damage to arterial walls. Inflammation levels have been shown to have a direct effect on arteriosclerosis — the hardening of the arteries.

A study on rats shows that this antioxidant-rich spice can reduce fatty deposits in the arteries by over 25 percent.

Add it to your diet: The easiest way to add turmeric to your diet is by making turmeric tea. You can also make our easy, five-ingredient golden milk.

7. Pomegranate

Drink pomegranate juice for optimal heart health. The powerful pomegranate has been shown to clear clogged arteries and improve blood flow. This is due to the free radical-fighting fruit’s high level of antioxidants, which stimulate the production of nitric oxide in the blood.

Add it to your diet: Buy 100 percent pure pomegranate juice with no added sugar or snack on pomegranate seeds. Pomegranate juice can be added to your smoothies or mixed into a festive mocktail, and seeds are great sprinkled on your morning oatmeal.

8. Citrus

Both antioxidants and vitamin C are good news for artery health — and citrus fruits have plenty of both.

Studies have shown that vitamin C has a powerful role in reducing heart disease risk and the flavonoids found in them help protect arterial walls.

Add it to your diet: Drink plenty of lemon water throughout the day or start your morning with a glass of freshly squeezed orange juice or a grapefruit half.

Also, keep an eye out for the bergamot fruit when in season or bergamot tea. Bergamot has been shown to decrease cholesterol levels as effectively as a statin drug according to research published in the International Journal of Cardiology and Frontiers in Pharmacology.

9. Whole grains

The dietary fiber found in whole grains help improve blood cholesterol levels and protect the heart against disease.

Recent studies have also found that diets with plenty of whole grains are linked to thinner carotid artery walls. These arteries are responsible for delivering blood to your brain. Thickening of carotid arteries causes atherosclerosis buildup and increases risk for heart disease and stroke.

Add it to your diet: The American Heart Association recommends that at least half of your grains come from whole grains. The recommended daily intake is 25 grams of fiber each day for women and 34 grams per day for men. You can do this by consuming whole grains such as brown rice; whole-grain pasta, barley, or oatmeal; or quinoa.

10. Broccoli

Like whole grains, broccoli is packed with fiber that’s beneficial for overall heart health. Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, have been proven to specifically help prevent clogged arteries and protect against vascular disease.

Add it to your diet: Need some new inspiration to eat more veggies? Check out these 11 recipes that will make you fall in love with broccoli again.

Do you already include these artery-loving foods in your daily diet? For more ways to keep your heart healthy, check out our 28 best tips.

 

The above article is courtesy of My EZ Health Guide and is intended for informational purposes only.

Article resources

  • Anderson JW. (2004). Whole grains and coronary heart disease: The whole kernel of truth. DOI:
    1093/ajcn/80.6.1459
  • Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Aviram M, et al. (2013). Pomegranate for your cardiovascular health.
    nlm.nih.gov/pmc/articles/PMC3678830/
  • Blekkenhorst LC, et al. (2018). Cruciferous and total vegetable intakes are inversely associated with subclinical atherosclerosis in older adult women.
    org/doi/10.1161/JAHA.117.008391
  • Dietary Guideline recommendations. (2015).
    gov/dietaryguidelines/2015/guidelines/appendix-7/
  • Eating fish linked to fewer heart attacks. (2014).
    harvard.edu/heart-health/eating-fish-linked-to-fewer-heart-attacks
  • Gliozzi M, et al. (2013). Bergamot polyphenolic fraction enhances rosuvastatin-induced effect on LDL-cholesterol, LOX-1 expression and protein kinase B phosphorylation in patients with hyperlipidemia. DOI:
    1016/j.ijcard.2013.08.125
  • Grassi D, et al. (2010). Flavonoids: Antioxidants against atherosclerosis. DOI:
    3390/nu2080889
  • Heart disease statistics at a glance. (n.d.).
    org/about-heart-disease/facts_about_heart_disease_in_women-sub-category/statistics-at-a-glance/
  • How too little potassium may contribute to cardiovascular disease. (2017).
    gov/news-events/nih-research-matters/how-too-little-potassium-may-contribute-cardiovascular-disease
  • Hruby A, et al. (2014). Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. DOI:
    1016/j.jcmg.2013.10.006
  • Li X, et al. (2015). Effect of curcumin on permeability of coronary artery and expression of related proteins in rat coronary atherosclerosis heart disease model.
    nlm.nih.gov/pmc/articles/PMC4525956/
  • Libby P, et al. (2018). Inflammation and atherosclerosis.
    org/doi/abs/10.1161/circ.105.9.1135
  • Lloyd-Jones DM, et al. (2010). Defining and setting national goals for cardiovascular health promotion and disease reduction: the American Heart Association’s strategic Impact Goal through 2020 and beyond.
    nlm.nih.gov/pubmed/20089546
  • Miranda AM, et al. (2018). Coffee consumption and coronary artery calcium score: Cross-sectional results of ELSA-Brasil. DOI:
    1161/JAHA.117.007155
  • Moser MA, et al. (2016). Vitamin C and heart health: A review based on findings from epidemiologic studies. DOI:
    3390/ijms17081328
  • Peter S, et al. (2013). A fish a day, keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system. DOI:
    4103/2230-8210.111630
  • Omega-3 supplements: In depth. (2018).
    nih.gov/health/omega3/introduction.htm
  • Schwingshackl L, et al. (2014). Monounsaturated fatty acids, olive oil and health status: A systematic review and meta-analysis of cohort studies. DOI:
    1186/1476-511X-13-154
  • Toth PP, et al. (2016). Bergamot reduces plasma lipids, atherogenic small dense LDL, and subclinical atherosclerosis in subjects with moderate hypercholesterolemia: A 6 months prospective study. DOI:
    3389/fphar.2015.00299
  • Velayutham P, et al. (2008). Green tea catechins and cardiovascular health: An update.
    nlm.nih.gov/pmc/articles/PMC2748751/
  • Whole grains and fiber. (2016).
    org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.W5GVipNKjOR
  • Women and heart disease [Fact sheet]. (2017).
    gov/dhdsp/data_statistics/fact_sheets/fs_women_heart.htm
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    1016/j.ijcard.2009.01.073

 

64 comments. Leave new

Stacy Jennings
December 5, 2018 7:06 pm

Thank you

Reply
Amy
December 5, 2018 7:08 pm

Great info!

Reply
Heather Davis
December 5, 2018 7:12 pm

Excellent article. Looks like I’m already eating most of these!

Reply
Ashley Hyer
December 5, 2018 7:13 pm

Good info

Reply
Kelli Berry
December 5, 2018 7:13 pm

I love the idea of using avacados in place of mayo

Reply
Angie weston
December 5, 2018 7:14 pm

Thanks

Reply
Paula Sherburne
December 5, 2018 7:16 pm

Good information

Reply
Chris Barlow
December 5, 2018 7:18 pm

I will have get on the kick with this kind food.

Reply
Julie Shelton
December 5, 2018 7:19 pm

Thanks for the info!

Reply
Travis Plymell
December 5, 2018 7:21 pm

My wife loves avocados, it’s no wonder she has no heart problems!

Reply
Karen
December 5, 2018 7:22 pm

Interesting- and luckily I liked most
Of these foods

Reply
Robin Thomas
December 5, 2018 7:23 pm

I enjoy most of these foods. It is nice to know that certain fats are okay.

Reply
Elisabeth Beinecke
December 5, 2018 7:27 pm

Love avacados great article

Reply
Vicki Koch
December 5, 2018 7:29 pm

Already doing about A third of that list. Will work on a few more.

Reply
elisabeth Beinecke
December 5, 2018 7:30 pm

love them all! Great read

Reply
Matthew
December 5, 2018 7:34 pm

I love avocados!

Reply
David Murray
December 5, 2018 8:08 pm

Interesting and informative

Reply
Kathy torsney
December 5, 2018 8:10 pm

Thank you

Reply
Sherry thomas
December 5, 2018 8:28 pm

Love my coffee

Reply
Brian Holzheimer
December 5, 2018 8:41 pm

Thanks for the interesting article on clean and healthy eating! Some good info and I need to eat better! This is a great article and I will share with friends and co-workers!

Reply
Beth
December 5, 2018 8:43 pm

This is good information… mostly because I like them all. \
I’ve been using olive oil for several years sauteing vegetables, and it’s light flavor seems to add a bit to the dish I’m cooking.

Reply
Dani
December 5, 2018 9:02 pm

Good to know.

Reply
Laurie Lierman
December 5, 2018 9:43 pm

Great article! Love the recipes.

Reply
Ben young
December 5, 2018 10:04 pm

Thanks

Reply
Raeann Tombaugh
December 5, 2018 10:12 pm

Very good read

Reply
Myrna Heins
December 5, 2018 10:20 pm

Thank you for this great reading

Reply
Barb Moury
December 5, 2018 11:18 pm

I thought one cup of coffee was the maximum amount per day, thanks for the update! Merry Christmas

Reply
Kathryn
December 5, 2018 11:59 pm

Great information

Reply
Jonathan Upholz
December 6, 2018 12:14 am

Avacado and whole grain! Always go for the whole grain bread at the grocery store

Reply
Valentina Washington
December 6, 2018 12:55 am

Very informative

Reply
Valentina Washington
December 6, 2018 12:57 am

Very informative healthy heart and add more veggies to your diet

Reply
Stacey
December 6, 2018 1:14 am

I love everything on this list!

Reply
Syd Fees
December 6, 2018 2:01 am

Very good article. I love about 8 of these foods.

Reply
Donald R. Smith
December 6, 2018 9:21 am

Good information

Reply
Kimberly Anderson
December 6, 2018 11:22 am

Very informative reading.

Reply
Judy K. Reese
December 6, 2018 12:55 pm

Fantastic article. I am vegetarian and follow all but the fish and coffee! JKR

Reply
Brandy Chandler
December 6, 2018 12:57 pm

I am happy to learn about these 10 foods because I eat 8 out of the 10. I was also interested to learn about the health link in nuts. I eat almonds all the time for health reasons but I was not aware of the magnesium benefit.

Reply
Jim
December 6, 2018 1:13 pm

Didn’t know that about coffee.

Reply
Jackie Messenger
December 6, 2018 6:12 pm

Thank you.

Reply
Donetta Browning
December 9, 2018 3:01 am

Such good articles

Reply
Nancy
December 11, 2018 4:50 pm

Thank you, Donetta!

Reply
Stephanie
December 9, 2018 10:57 am

Glad I use most of these favorite foods!

Reply
REBECCA LONG
December 10, 2018 1:52 am

So peanuts are not part of the healthy nuts??

Reply
Nancy
December 11, 2018 4:54 pm

According to the article below, “Peanuts are technically not nuts. They actually belong to the legume family and are therefore related to beans, lentils, and soy.”
You will find more helpful info here:
https://www.healthline.com/nutrition/foods/peanuts

Reply
Kimberly Couts
December 10, 2018 2:08 am

Good info. Thanks

Reply
Natalie Jennings
December 10, 2018 11:23 am

Thank you for the information

Reply
Jean
December 10, 2018 2:06 pm

Thank you. Helpful information.

Reply
Sharon
December 10, 2018 6:53 pm

Great Article – Easy to Read – Wonderful Healthy Food Tips. Thank-you!

Reply
Nancy
December 11, 2018 4:49 pm

You are welcome! And thank you for the feedback, Sharon!

Reply
tamara fuller
December 11, 2018 1:37 am

Thanks! Looks like I’m on the right track!

Reply
Angie Pollard
December 11, 2018 8:24 pm

New information that I did not know! Interesting reading!

Reply
Laurie Christensen
December 11, 2018 9:11 pm

Great information

Reply
Greg
December 12, 2018 2:09 pm

Wonderful information

Reply
Leann Davenport
December 12, 2018 2:56 pm

Very helpful!

Reply
Sherry Thomas
December 12, 2018 3:47 pm

Thank you

Reply
Kathryn
December 13, 2018 2:39 pm

Interesting information.

Reply
Kristen Smith
December 14, 2018 7:59 pm

Nice info.

Reply
Kara Stockton
December 18, 2018 3:18 pm

Good information

Reply
Kara Stockton
December 18, 2018 3:18 pm

Good info

Reply
Emily R Espinoza
December 18, 2018 5:51 pm

Good read

Reply
Susan
December 30, 2018 4:15 pm

Thanks – helpful information. Now just have to implement ….

Reply
LISA DOVER
January 4, 2019 5:55 pm

VERY INTERESTING AND GREAT INFO. …ESPECIALLY SINCE I’M AN AVOCADO LOVER!

Reply
Donna Bohon
January 12, 2019 12:42 pm

Thank you very much.

Reply
Cindy Jewett
January 21, 2019 6:42 pm

Thank you

Reply

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