Can Foods Clean Arteries?

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Can Foods Clean Arteries?
Overview
The arteries are an important portion of your cardiovascular system and serve the function of carrying fresh, oxygen-rich blood from your heart to different branches of your body. Arteries expand as they fill with blood and contract to push blood through other parts of the cardiovascular system like the arterioles, capillaries and veins. A blockage in your arteries can result in a weakened heart, coronary artery disease or stroke. Lifestyle factors such as diet, physical activity level and smoking impact arterial health. Certain foods and changes to your diet can reduce your risk of arterial plaque buildup and heart damage.
Fatty Food, Cholesterol and Clogged Arteries

--> Food can clog your arteries just as it can clean them. High saturated or trans fat food creates plaque accumulation in your arteries by adding cholesterol or triglycerides to your blood. Cholesterol is a waxy-type substance important for producing hormones and to aid in nutrient digestion. However, consumption of fatty or high-cholesterol foods causes oxidation of your blood. Fatty foods also contain triglycerides, a fat substance that is packaged with cholesterol and transported through your blood. High triglyceride levels result in clotting or plaque build-up. Furthermore, a high-saturated-fat and high-sodium diet increases your risk of high blood pressure, which weakens your arteries. High-fat foods include red meat, fried foods and processed foods such as cake, potato chips and whole dairy.

Whole Grains Reduce Arterial Plaque

Whole grains include wheat, brown rice, barley, oats and kasha. Whole grains provide a source of fiber and complex carbohydrates for slow release of glucose, and they are naturally low fat. The fiber serves as a digestive cleanser to reduce low-density lipoprotein, or bad cholesterol, levels, in your blood and prevent intestinal absorption of cholesterol, notes the Linus Pauling Institute. Decreased LDL cholesterol reduces the risk of plaque accumulation in your arteries. Whole grains are also naturally low in sodium, which lessens the risk of high blood pressure. Choose whole grain breads, pastas and cereals over processed white grains for the most benefit.

Fish Filters and Protects

Fish such as salmon, mackerel and tuna provides healthy omega-3 fatty acids important for protecting your heart by reducing cholesterol, triglycerides and arterial plaque. According to the Cleveland Clinic, two 6-ounce servings of fish per week protect you from heart disease. The omega-3 fatty acids in fish clear your arteries of clots that can cause narrowing or hardening leading to plaque. Fish reduces blood clots by acting as an anti-coagulant, and the omega-3s increase your high-density lipoprotein, or good cholesterol, levels. Good cholesterol acts as a scavenger of bad cholesterol to filter impurities from your blood. Enjoy grilled, baked or broiled fish instead of high-fat red meat to clean and protect your arteries.

Vegetables and Fruits Process Slower

Vegetables and fruits are loaded with antioxidants, substances that keep your blood clean. Produce also takes longer to digest and is a good source of fiber. Slow digestion is important to keep your blood sugar level normal and allows the plant sterols to block the absorption of cholesterol in your intestines. Consume five or more servings of fruits and vegetables daily to increase arterial health. The University at Buffalo suggests corn, squash and watermelon for slow digestion to clean your arteries.

Dark Chocolate and Additional Considerations

Dark chocolate is a rich source of flavonoids, a form of antioxidant that protects your arteries and keeps your blood from oxidizing. Harvard Health Publications notes that preliminary studies indicate dark chocolate prevents blood from clotting, lowers blood pressure and improves the inner lining of the arteries. The next time you have a sweet tooth, choose a small portion of dark chocolate to satiate the craving while you also protect your arteries. For best artery cleansing results eat a low-fat diet plentiful in plant-based foods. Include fish servings twice weekly in your meals, limit junk food snacking and eat smaller meals with snacks in between.

Read more: http://www.livestrong.com/article/374724-can-foods-clean-arteries/#ixzz1Pxivxy2t