Best Foods To Unclog Arteries
We should all ensure that our arteries are clear of blockages by eating the right foods!
The number one killer in the United States is heart disease: According to the CDC,
610,000 people die from it every year—that is about one out of every
four deaths. The cause is clogged arteries, and things like calcium,
plaque, and fatty acids can do the damage. “There is no one magic food
that acts like Drano and cleans out the accumulated plaque,” says
Florian Rader, MD, a cardiologist at the Smidt Heart Institute at
Cedars-Sinai Medical Center in Los Angeles. “But good habits can help
slow down that process, and maintaining a healthy weight and diet is one
factor you can control to a great degree. And,” he says, “It’s never
too late to start.”
It’s been more than 20 years since the FDA approved heart-healthy
claims for these whole grains, and research keeps uncovering new
benefits. The main one, says Bonnie Taub-Dix, RD, author of Read It Before You Eat It: Taking You from Label to Table,
is their rich supply of soluble fiber, which has been shown to lower
bad LDL cholesterol levels. Why that’s good for your arteries, according
to Dr. Rader: “Cholesterol can seep into the inner layer of blood
vessels and form plaque over time.” Since most Americans fall
chronically short on fiber, the four grams per cup that oats deliver are
a welcome addition.
In addition to being a great source of soluble fiber—black beans have
three times as much of it per cup as oats—studies have found that
bean-rich diets may help make arteries more elastic, contributing to
lower blood pressure. Another perk: Antioxidants, which are especially
abundant in colorful varieties such as black beans and red kidney beans,
may fight the inflammation that contributes to heart disease. Check out
these 10 heart-healthy meals cardiologists make for themselves.
These protein-packed discs come from the same legume family as beans,
which means that they pack many similar benefits. Preliminary research in rats
found that lentils appear to reverse the damage to blood vessels caused
by high blood pressure. Plus, lentils are at the top of the food
spectrum for protein and fiber content, with very little fat, and
contain calcium, potassium, and magnesium—all minerals that can help
lower blood pressure. Find out the best and worst diets for heart health.
A lot of the research on omega-3 fatty acids focuses on brain health,
but these potent anti-inflammatories have benefits for your ticker,
too. Research links inflammation inside your body to a number of chronic
diseases and conditions, including plaque buildup, says Dr. Rader. So
there’s speculation that reducing inflammation might reduce plaque in
your arteries. Eating fatty fish such as salmon and mackerel is one way
to get your fill of omega-3s, so try to eat some at least twice a week,
says Taub-Dix.
Fat of any kind used to be at the top of the list of things that are
bad for your heart. Not anymore: Research reveals that mono- and
polyunsaturated fats, like those found in avocados, are heart healthy
because they help lower bad LDL cholesterol and raise good HDL
cholesterol, says Taub-Dix. These green fruits also contain a decent
amount of fiber. Read more about the heart-healthy benefits of avocados.
We should all ensure that our arteries are clear of blockages by eating the right foods!
No comments:
Post a Comment