10 Foods for Clean Arteries

Arteries are blood vessels that carry blood away from the heart. While most arteries carry oxygenated blood, there are two exceptions to this, the pulmonary and the umbilical arteries. The effective arterial blood volume is that extracellular fluid which fills the arterial system. 

The circulatory system is vital for sustaining life. Its normal functioning is responsible for the delivery of oxygen and nutrients to all cells, as well as the removal of carbon dioxide and waste products, the maintenance of optimum pH, and the circulation of proteins and cells of the immune system. In developed countries, the two leading causes of death, myocardial infarction (heart attack), and stroke, may each directly result from an arterial system that has been slowly and progressively compromised by years of deterioration.

 Here are 10 best foods for clean arteries and a long life: 

Garlic

The most famous guardian of the health of blood vessels is garlic. Garlic lowers LDL (bad cholesterol) in the blood and prevents the build up of fatty deposits in blood vessels. The latest research shows that thanks to substances released during digestion of garlic, such as hydrogen sulfide, blood vessels relax and this leads to increase blood flow. 

Dark Chocolate

Cocoa contains flavonoids which is naturally found in plants and fruits and has been well linked to improving blood circulation. A study published in the Circulation Journal showed that dark chocolate rich in natural flavonoids improved blood circulation when compared with white chocolate with no flavonoids.

Turmeric

Curcumin, the main component of Turmeric, is a powerful anti-inflammatory. Adding turmeric to your diet can seriously reduce inflammation and damage to arterial walls which are leading causes of plaque build-up and blood clots. Furthermore, studies have shown us that the high levels of curcumin in Turmeric can aid in the reduction of fatty deposits in the arteries by up to 26%.  

Nuts

Almonds, walnuts and hazelnuts count toward your three to four weekly servings of nuts, seeds and legumes recommended by the American Heart Association. Nuts contain omega-3 and omega-6 fatty acids, which help keep your arteries healthy, as well as magnesium to help prevent plaque formation and keep your blood pressure steady. You only need about a handful at a time because nuts are high in calories.

Sesame Seed

Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Ginger

Ginger is known for helping nausea and digestion problems as well as increasing blood circulation. Ginger can be eaten raw or added to foods or why not try ginger tea.

Watermelon

Not only is it delicious, watermelon is another fruit that is great for your heart. As an excellent natural source of the amino acid L-citrulline, watermelon can help to keep arteries clear by lowering blood pressure and decreasing inflammation. Watermelon naturally stimulates production of nitric oxide, which further improves artery health and blood pressure.

Spinach

One of the famed dark leafy greens, spinach is loaded with fiber, potassium, and folate – all of which help to lower blood pressure and keep arteries clear. According to recent studies, just one serving per day of folate-rich greens like spinach can lower homocysteine levels – a known risk factor for cardiovascular diseases like atherosclerosis

Fish

Oily fish contain super-healthy omega-3 fatty acids, which can help reduce inflammation in your arteries. Inflammation is one of the causative factors of plaque formation in your arteries. 

Olive Oil 

A diet rich in olive oil may actually be able to slow down the aging of the heart.

It is a known fact that as we grow older the heart also goes through a normal aging process. The arteries may not function as well as they did and this can lead to a number of health problems. However, in a recent study, Spanish researchers discovered that a diet rich in olive oil or other monounsaturated fats could improve the arterial function of elderly individuals.