Heart health is not a topic to be taken lightly. Heart disease in the United States is the major cause of death for males and females. An approximately 44 million U.S. females are impacted by cardiovascular disease, and coronary artery infection is one of the most prevalent types of heart disease.
Arteries are blood vessels that supply oxygen-rich blood throughout the body from the heart to various tissues. Each artery is a muscle tube composed of three layers: the intima (the internal layer), the media (a muscle layer that handles the heart’s elevated pressure) and the adventitia (the connective tissue that connects arteries to surrounding tissues). The aorta is the biggest artery. It has a network of smaller arteries that extends throughout the body, known as arterioles and capillaries.
The progressive build-up of plaque in the arteries, which narrows the inner walls, restricts and ultimately blocks the blood flow, is what makes heart disease so deadly.
Changes in lifestyle can treat or prevent coronary artery disease. Your diet is one of the main effects on disease management or prevention. Foods that are rich in fiber, omega-3 fatty acids, healthy fats and antioxidants all play a part in the health of the heart. We rounded up 10 foods that are artery-friendly and highlighted what makes them so great and how they can maintain your arteries clean.
Salmon is a heart-healthy fish and can be instrumental in maintaining your arteries free from plaque buildup. It is rich in good omega-3 fatty acids— docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—which help boost HDL cholesterol concentrations, decrease triglyceride levels, decrease blood vessel swelling, and blood clot formation in the lungs.
Fish is filled with healthy fats, also referred to as unsaturated fats. The consumption of fish is associated with fewer heart attacks. Their omega-3 fatty acids have been shown to lower triglyceride levels and to stop the danger of heart death.
Curcumin is the primary element of this spice, which is a powerful anti-inflammatory. Inflammation is a significant cause of arteriosclerosis or artery hardening. Turmeric also decreases harm to arterial walls, which can result in building up blood clots and plaque.
Turmeric also includes vitamin B6 that helps preserve good homocysteine concentrations, which in excessive quantities can cause plaque buildup and harm to the blood vessels.
Studies indicate that LDL cholesterol can be reduced by avocados. A elevated amount of LDL cholesterol contributes to plaque building along the walls of the artery. In addition, avocados can boost the body’s HDL rate. Additionally, there is vitamin E in avocados that prevents oxidation of cholesterol along with potassium that helps reduced blood pressure.
Foods that are wealthy in fiber are known to reduce blood pressure and maintain issues with cholesterol at bay. Broccoli is packed with vitamin K that helps prevent the arteries from hardening. The arterial walls are also lubricated by Broccoli. It’s good for bone formation as well.
Broccoli is packed with heart health positive fiber. Cruciferous vegetables such as broccoli, cauliflower and cabbage have been demonstrated to assist avoid clogged arteries and defend against vascular disease.
This exotic fruit also enables your arteries to be cleaned. According to a 2005 research published in the National Academy of Sciences ‘ Proceedings, researchers think that elevated antioxidants (especially vitamin C and polyphenols) in pomegranate stimulate nitric oxide manufacturing, which in turn helps to maintain blood flowing and arteries open. This fruit can even decrease the formations of current plaque in the arteries.
Almonds are loaded with vitamin E and fiber that both contribute to healthy cardiac activity. This helps to lower blood pressure as well.
A research in the American Heart Association Journal released in 2002 discovered that almonds could reduce LDL cholesterol by as much as 15 percent. These nuts have polyunsaturated and monounsaturated fats which assist lower LDL and increase concentrations of HDL. This in turn decreases the opportunity that the arteries will have plaque buildup.
Good news for lovers of coffee. This beloved pick-me-up helps maintain clean arteries. One research discovered that drinking three cups a day reduces your danger of developing atherosclerosis, or blocked arteries, considerably.
People who drank more than two but no more than four cups of coffee a day for 13 years had a 20% reduced risk of heart illness compared to those who had no coffee at all.