For excellent cardiovascular health, keeping arteries clear and healthy is crucial. According to a study, Plaque buildup in the arteries can cause major health issues. These health issues can be heart attacks, strokes, and peripheral artery disease.
Natural therapies can help prevent and even reverse plaque development besides the drugs and medical procedures that are used to treat clogged arteries. Study shows that foods are also the best option to treat plaque buildup in arteries. It can also prevent atherosclerosis.
The top 7 foods that can unclog arteries at home will be discussed in this post. You may encourage healthy blood flow and it can reduce the risk of heart disease. If you include these foods in your diet.
Table of Contents
What Causes Arteries to Clogged?
Atherosclerosis, known as clogged arteries. It happens when plaque buildup on the inner walls of arteries. This leads to the narrowing of the arteries and reduces blood flow.
The following factors can form clogged arteries:
Lack of exercise:
Increased weight and high cholesterol can contribute to the development of clogged arteries.
Bad diet:
High cholesterol can cause atherosclerosis. High use of salt and sugar also increases the risk.
Genetics:
According to a study, clogged arteries can be influenced by genetics. Familial history can also contribute to this.
Top 7 Foods That Unclog Arteries Naturally At Home
The list of the top 7 foods unclog arteries naturally at home follows. These foods are good for arteries health. By eating these foods, you can prevent atherosclerosis. Atherosclerosis is a dangerous inflammatory disease.
In atherosclerosis disease, plaque builds up inside the wall of arteries. This plaque can be dangerous for the health of arteries. Study shows that damaged arteries can show a high risk of developing heart disease. You can prevent clogged arteries by eating foods that help clean arteries.
1. Green leafy Vegetables
Green leafy vegetables have impressive health benefits for atherosclerosis. These vegetables contain nitric oxide. These vegetables include collards, kale, and spinach. They can help prevent clogged arteries by reducing the risk of atherosclerosis disease. Thus, they are a great addition to your diet.
Vegetables contain water and fat-soluble vitamins. Such as vitamins A, C, and K. Also, they have rich minerals like iron, calcium, and folate. These vegetables are rich in antioxidants. These antioxidants can protect your cells from damage. And lower the chances of getting chronic diseases.
According to an atherosclerosis study, antioxidant-rich foods help clean arteries. A diet rich in nitric oxide vegetables can prevent atherosclerosis disease. It can reduce the chances of developing clogged arteries. Coronary artery disease can be avoided with a rich-nitric oxide diet. And can decrease blood sugar levels as well.
According to studies, a diet rich in nitrates is healthy. They can dilate the blood vessel and improve blood flow. Their intake reduced the risk of LDL (bad) cholesterol in the blood.
In this way, dietary nitrates improve blood vessel function. Vegetables with high fiber content can also aid in lowering cholesterol. Also, it helps in preventing the building of plaque in the arteries. So, their intake reduced the risk of atherosclerosis.
These vegetables are rich in potassium. Vascular calcification can cause the development of atherosclerosis disease. This mineral blocks the growth of vascular calcification.
Moreover, studies show dark leafy greens consumption lowers the risk of arterial calcification. It can decrease death rates from diseases. That is connected to atherosclerosis disease, according to an atherosclerosis study.
Try adding spinach or kale to your morning smoothie. Preparing a vibrant salad with mixed greens for lunch is a great idea.
You can also cook collard greens as a side dish for supper. To increase your intake of dark leafy green vegetables. Thus, dietary nitrates can improve blood vessel functions.
2. Fatty Fish
Fatty fish is among the great foods that help prevent clogged arteries. Its intake can reduce the risk of atherosclerosis. Study shows that fish has impressive health benefits. Fish can reduce the risk of atherosclerosis. It can also reduce bad cholesterol and blood pressure. Salmon, mackerel, and sardines are tasty and very nutritious fatty fish. Omega-3 fatty acids can be found in these fishes.
Reduced risk of atherosclerosis has been linked with fish. Omega-3 fatty acids in fish can boost brain function. The risk of heart disease and inflammation can be reduced. It can reduce LDL (bad) cholesterol in the blood.
Omega-3 fatty acids in fatty fish assist in lowering the cellular adhesion molecules. These molecules are proteins that enable cells to adhere to one another.
Inflammation causes your body to release cellular adhesion molecules. This releases cellular adhesion molecules that are a major contributor to clogged arteries.
Studies show that fatty acids can be linked with reduced triglyceride levels. It can reduce the risk of atherosclerosis. Omega-3 can also help in reducing blood pressure and preventing blood clots. Stroke and coronary artery disease risk can both be reduced by it. LDL (bad) cholesterol levels in the blood are also reduced by it.
3. Eating Nuts and Seeds
They are packed with fibers and improve blood vessel function. These are also included in the list of foods that can prevent clogged arteries.
They contain protein, fiber, good fats, vitamins, and minerals. But did you know that consuming nuts and seeds can also aid clogged arteries? They can reduce inflammation and can boost HDL (good) cholesterol. So they can reduce the chances of developing clogged arteries.
Their intake can be linked with a reduced risk of atherosclerosis.
Eating them has been shown in studies to lower LDL (bad) cholesterol levels. LDL is a “bad” kind of cholesterol that can cause plaque accumulation in the arteries.
Nuts and seeds also include a lot of antioxidants. They can result in reduced inflammation. They enhance heart health, boost HDL (good) cholesterol, and control blood pressure. For example, flax seeds are rich in fiber, healthy fats, and vitamins.
Add nuts and seeds to your morning diet muesli, including them in a salad. You can also munch a few between meals to add more nuts. Eating nuts and seeds in moderation is not a good choice. Because they are high in calories.
For good health, take about 1-2 ounces of nuts every day.
4. Citrus Fruits
Lemons, oranges, etc., are citrus fruits. They are foods that can unclog arteries. These are not only juicy and flavorful but also highly healthful. These are also included in the list of foods that can prevent clogged arteries.
They are rich in fiber, vitamin C, and other healthful plant chemicals, strengthening your immune system and encouraging a healthy digestive system. It can reduce the risk of developing chronic diseases. It also decreases inflammation. Fruits are rich sources of fiber. Fiber helps in reducing inflammatory diseases, including atherosclerosis.
Free radicals are involved in the development of inflammatory diseases like atherosclerosis. Antioxidants help in the fight against these free radicals.
Citrus fruits can also assist in unclogging arteries naturally. Atherosclerosis study shows that citrus fruits have a rich concentration of flavonoids.
Antioxidants can reduce blood pressure and increase blood flow. Moreover, the soluble fiber in citrus fruits can improve blood cholesterol levels. This will help in supporting heart health even more.
Flavonoids prevent the body’s free radicals from oxidizing LDL (bad) cholesterol. In this way, they reduce inflammation. Atherosclerosis study shows that it is linked to LDL (bad cholesterol).
Start your day with a glass of freshly squeezed orange juice, adding slices of lemon or lime to your water. Eating grapefruit as a dessert increases your intake of citrus fruits.
5. Whole Grains
Whole grains are foods that can unclog arteries. Their intake can reduce the risk of atherosclerosis. Oatmeal, brown rice, and whole wheat bread are examples of whole grains. You can prevent clogged arteries by eating whole-grain foods. They are excellent sources of complex carbohydrates. They also include fiber and other nutrients that are good for heart health.
These are also included in the list of foods that can prevent clogged arteries. They are a great addition to a diet promoting heart health because they are also low in fat.
According to studies, eating whole grains rich in fiber can reduce the risk of heart disease. Eating whole grains can reduce atherosclerosis risk factors, including bad cholesterol and blood pressure. It can lower blood pressure and cholesterol levels and can reduce inflammation.
Study shows that the fiber in grains can lower the absorption of cholesterol and lipids. This will help to prevent the formation of plaque in the arteries.
Replace refined grains like white bread and pasta with their whole-grain equivalents. Try including oats or quinoa in your morning cereal. You can opt for air-popped popcorn as a snack. Rather than chips or crackers, increase your intake of whole grains and fiber.
6. Olive Oil
The Mediterranean diet is famous for its use of olive oil. It has been proven to offer several health advantages.
Olive oil has a lot of monounsaturated fats. These have been found to improve blood vessel function. It also lowers inflammatory markers and lower levels of LDL (bad) cholesterol. Olive oil can reduce atherosclerosis risk.
Studies show that eating olive oil can lower your chance of developing heart disease. Furthermore, olive oil’s polyphenols contain potent antioxidant qualities. That can help prevent oxidative damage to the body’s cells and tissues.
Refined olive oils have fewer amounts of polyphenols than extra virgin olive oils.
Try adding extra olive oil to your diet by dressing salads with it. You can also pour olive oil on roasted vegetables. Or substitute it for butter or margarine while cooking. But watch your portion amounts because olive oil has a lot of calories. To gain the best health benefits, aim for 1-2 tbsp daily.
7. Garlic
For thousands of years, people have used garlic as medicine because of its many health advantages. It can lower blood pressure and reduce LDL bad cholesterol. It can also be associated with a reduced risk of heart disease.
Also, the chemicals in garlic can aid in preventing atherosclerosis, which is a major contributor to heart attacks and strokes. It also prevents the clumping of platelets in the blood. You can increase garlic intake to decrease atherosclerosis. It can also prevent atherosclerosis.
Eating garlic can lower the risk of heart disease.
Eating garlic can improve C-reactive protein (CRP) and coronary artery calcium (CAC) levels. Inflammation in bodies is related to CRP. The building up of plaque in arteries is related to CAC. Garlic may reduce our risk for atherosclerosis by lowering these levels.
There are many ways to include garlic in your diet foods regularly, all of which are pretty simple. Adding crushed or minced garlic to dishes you like eating.
An alternative is to take garlic supplements instead of taking them in foods as they prevent the clumping of platelets in the blood. Increase eating these supplements in your diet. These supplements come in various shapes, including pills or powders. To ensure supplements are safe for you to use, you must see your doctor before taking any.
Dark chocolate and cocoa dark chocolate products are also helpful for atherosclerosis. Dark chocolate and cocoa dark chocolate products decrease the risk of stroke. They produce nitric oxide and decrease inflammation.
Conclusion
Foods rich in fiber, healthy fats, and vitamins can help prevent inflammatory diseases. They can also reduce atherosclerosis risk factors. Including the foods mentioned in this article will help improve the clogged arteries risk. They can also improve general heart health. Nitric oxide in dark leafy green vegetables can lower levels of LDL (bad) cholesterol. Fish can reduce the risk of atherosclerosis.
A diet rich in nutrients can unclog arteries naturally. Fatty fish, garlic, whole grains, citrus fruits, and olive oil is all rich in fiber and nutrients. These foods have anti-inflammatory and cholesterol-lowering effects. It also improves blood sugar levels. A balanced diet is associated with a reduced risk of heart disease. You may help keep your arteries clear and lower your risk of heart disease. By including these items in your daily or weekly diet and leading a healthy lifestyle.
