Heart problems are one of the causes of the large number of deaths in many countries. One of the major factors for heart attacks and strokes are clogged arteries, which can interrupt or make blood circulation difficult. Stress, physical inactivity and especially poor diet increase the risk. But by making a few changes in your menus, you can considerably reduce the risks.
Here are some foods and drinks known to help keep the arteries clear:
Salmon is considered one of the best foods for heart health thanks to the unsaturated fatty acids it contains. They help to reduce cholesterol levels, triglyceride levels and inflammation. Other fish good for the health are: tuna, herring and mackerel. And if possible, buy organic fish.
100% fresh orange juice is rich in antioxidants and helps to have good blood vessels. Orange juice is also known to lower the blood pressure. Two glasses of freshly squeezed orange juice each day is sufficient to cover your daily requirement of vitamin C and contain enough vitamins and minerals to have a positive impact on your health.
This a good reason to have a cup of coffee this morning! Studies have shown that drinking two to four cups of coffee a day could reduce the risk of heart attack by 20%. But keep in mind that coffee can also have harmful effects on the stomach and excess caffeine is not particularly good either.
Nuts (walnuts, hazelnuts …)
It has long been known that nuts are full of good fats. This includes omega-3 fatty acids and mono-saturated fats. They are not only good for the cholesterol level but also for the joints and memory. Walnuts and almonds have a particularly high level of these good fats. But that’s not all! Do not consume nuts in excess. A handful a day is enough and you will soon see the difference.
Kaki (Japanese Persimmon)
Rich in fiber and sterol, kaki can help reduce cholesterol levels. This sweet fruit is perfect to add to a salad or eat as a snack.
Turmeric has many beneficial health properties. The spice limits the fat accumulation and reduces tissue inflammation. Turmeric adds a delicious spicy touch to any dish and is also used in preparing teas.
Green tea is well known for its effects both energizing and relaxing thanks to the catechin contained in its leaves. This antioxidant plant decreases cholesterol absorption and helps the metabolism. One to two cups of green tea a day are sufficient to get the most from its effects.
The star summer fruit is not only refreshing but also dilates blood vessels by producing nitric oxide (or nitric acid).
Wholemeal flour is another effective way to prevent cholesterol. Rich in fiber, it reduces cholesterol builup in the arteries. Therefore prefer in your diet foods such as whole wheat and oats to substitute “white” flour products (pasta, rice, bread…). Whole meal flour is much higher in fiber.
The cheese doesn’t have the best reputation when it comes to cholesterol. But if it is not consumed in excess, it can actually help lower blood pressure and cholesterol level.
The beneficial effects of algae are impressive: they are rich in minerals, vitamins, proteins, antioxidants and carotenoids. Regular consumption can help to regulate blood pressure and to dilate the vessels, and therefore, circulation. By regularly eating seaweed, you can reduce cholesterol by 15%.
It is an excellent source of potassium. By drinking cranberry juice regularly, you increase the levels of good cholesterol and lower the bad. Two glasses a day reduces the risk of heart attack by up to 40%.
Cinnamon is not only good in cakes or tea, but it is also an important way to fight cholesterol by preventing its accumulation in the arteries. Even a teaspoon a day can have a significant effect.
Pomegranate is rich in phytochemical compounds that naturally favor the production of nitric oxide, which allows good blood flow. This exotic fruit is perfect in salads and its juice is also a good option.
It helps clean the arteries and lowers the blood pressure. Although the myth of the high iron content in spinach has long been scanned, it is an excellent source of potassium and folic acid. They reduce the risk of heart attack and strengthen the muscle tissue.
Italians and Greeks have long known the secret of good health: good quality olive oil. The cold pressed olive oil gives our body good fats and reduces cholesterol. It can decrease the risk of heart attack by 41%.
This green vegetable is packed with vitamins K and prevents calcium deposits in the arteries. It is also very good to treat high blood pressure and cholesterol. Whether eaten raw for a snack or served as a main dish, broccoli is a rich nutrient for the day.
It’s no secret: the avocados are extremely good for the health. The fat in the avocado promotes balance between bad and good cholesterol, which is vital for healthy arteries. This fruit is perfect in salads, on bread as a spread or only with a little salt and pepper.
Asparagus acts against the formation of clots in the veins and prevents inflammation. It is delicious as main course, but it is also eaten in soups, salads or rice.
A long list of variety of foods for a healthy heart and healthy body! There is surely something you like in this list.