Experts explain that according to statistical data, heart diseases are killer number one in the world. Namely, clogged arteries interrupt the blood flow throughout the entire body and this is one of the main causes for heart attack and stroke.
Stres, unhealthy diet and lack of physical activity are just some of many factors that increase the risk of a heart attack. However, certain simple changes in your diet will help you to protect yourself and in same time to reduce the risk of heart disease.
Below we are going to suggest you 20 foods and drinks that will help you to keep your arteries free of blockage:
Salmon is considered to be one of the most beneficial food for human heart health. That is due to the many healthy fatty acids that salmon contains, which actually naturally are present in the fish. These acids are able to reduce and prevent cholesterol, inflammation and triglyceride levels.
Some other healthy fish options are tuna, mackerel and herring and it is advisable to include in your diet. You should always buy organic fish.
- Orange juice
Pure orange juice contains antioxidants which are great for the blood vessels. Additionally, this juice will help you to reduce high blood pressure.
Only 2 glasses of fresh orange juice on a daily basis will provide you the recommended daily dosage of vitamin C. On that way you provide your body with vitamins and minerals that will have a positive impact on your health.
There are many separate studies which have proved that drinking 2-4 cups of coffee a day reduces the risk of heart attack by 20%. Still, don’t forget that excessive consumption of coffee can be harmful to your stomach.
Nuts contain healthy fats including omega-3 fatty acids and unsaturated fats. They are beneficial for your cholesterol levels, and in same time are able to boost your memory and joints. It is enough to consume one handful of almonds and walnuts per a day.
- Persimmon fruit
Due to its high content of fiber and healthy sterols, this fruit is perfect for reducing the high cholesterol levels. Its sweet taste is the reason why these fruits also are called “divine fruits”. It is recommended to add this fruit to your salads or cereal.
Curcumin is the active compound in turmeric which provides numerous benefits. Namely, it will reduce tissue inflammation and also will prevent overactive fat storage. You can consume turmeric as a tea or you can add it to different meals.
- Green tea
This tea has potent calming and energizing properties as it is abundant with catechin a powerful antioxidant that will support your metabolism and will reduce the absorption of cholesterol, as well. Drink 1-2 cups of green tea a day in order to get its maximum benefits.
With moderate consumption of cheese you can reduce the high cholesterol levels and blood pressure.
This refreshing fruit promotes the production of nitric oxide and thus supports healthy blood vessels. Our advice is to include this amazing fruit in your diet and see its benefits!
- Whole grain
Due to high content of fiber whole grain has the ability to reduce cholesterol and prevent its accumulation in the arteries. Oats, whole grain bread and brown rice are foods which are a rich source of whole grain. These foods will help you to break down the already buildup cholesterol.
Cranberries are a rich source of potassium. With regular consumption of cranberry juice you can reduce the bad cholesterol and in same time to increase the healthy one. By drinking 2 glasses a day you can reduce the risk of heart attack by 40%.
Seaweed is high in minerals, vitamins, proteins, carotenoids and antioxidants. With regular consumption you can regulate the blood pressure and lower the cholesterol levels by 5%.
Cinnamon most commonly is used as addition in baked goods and tea. But, when it comes to its medicine properties, this spice has the ability to prevent the buildup in the arteries and on that way fights high cholesterol. Only 1 teaspoon of cinnamon a day will provide you many benefits for your health.
This exotic fruit is abundant with phytochemicals which naturally will promote nitric oxide production and will improve your circulation. You can add pomegranate in your salads.
Spinach is high in folic acid and potassium, which are very powerful and can reduce high blood pressure, support muscle tissues and reduce the risk of heart attacks.
This plant is abundant with vitamin K which makes it great for reducing of the blood pressure and high cholesterol levels. You can eat it boiled, raw, as a part of a big meal or as a snack.
- Olive oil
The secret to good health is consummation of high-quality olive oil. By consuming cold-pressed olive oil you will get healthy fats and also will reduce the cholesterol levels. Studies have proved that olive oil can reduce the risk of a heart attack by 41%.
This vegetable has the ability to prevent clogging of veins, inflammation and reduce high cholesterol levels. You can consume it as a main dish, in a soup or as a side to noodles or potatoes.
Blueberries are great source of potassium. By drinking cranberry juice, you can raise healthy cholesterol levels and low dangerous. It is advisable to consume 2 glasses per day and thus you will reduce the risk of heart attack by up to 40%.
Avocado is fruit that is well-known for its health benefits. Namely, it is high in fats that will promote a healthy balance between the bad and good cholesterol. You can consume avocado on bread, with combine it eggs and add it to your favorite salads.