Food or Drinks to Help Keep Your Arteries Clean

Your arterial health can be degraded by food and drinks that increase your blood pressure or blood cholesterol. When these ratios become unsafe, fatty plaque can accumulate inside your arteries and obstruct blood flow. This condition, called atherosclerosis, is a form of heart disease that can prematurely end your life with the effects of blood clots, heart attacks and strokes. Avoid fatty and salty foods, and fill your daily diet with foods and beverages that discourage high blood pressure and unhealthy cholesterol levels.

Fruits

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Fruits contribute to normal blood pressure with their strong dietary potassium and low sodium contents. Dried fruits have increased mineral value. Aside from avocados, most fresh, canned and frozen fruits have less than 1 g of saturated fat per suggested serving, for a very low impact on your blood cholesterol. Fruit products with the best nutritional profiles for arterial health include prune juice, raisins, bananas, cantaloupes and papayas.

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Vegetables

Many vegetables have benefits similar to fruits' in maintaining cardiovascular and blood equilibrium. The USDA reports that daily vegetable consumption of 2 1/2 cups or more decreases your risk for heart attacks and strokes. Tomato juice, cooked spinach, squash, and cooked dry beans and peas all contain high potassium and naturally low sodium. In order to keep your arteries clean, buy or cook vegetables with little to no added salt, butter or oil.

Grains

Whole-grain foods and rice-based drinks are also naturally low in sodium and detrimental saturated fat. Check the nutrient profiles per serving of ready-to-eat cereals on package labels to choose those with lower sodium contents. The soluble fiber in oatmeal and oat bran, in particular, has a balancing effect on blood cholesterol levels to keep your arteries clean.

Protein Foods

A similar good effect on "bad" blood cholesterol comes from protein foods such as fish that offer omega-3 unsaturated fats. These beneficial fats also promote normal heartbeat and blood pressure. Salmon and sardines are good sources of omega-3s. Legumes such as pintos beans and split peas are vegetable foods that provide protein and that benefit your arterial health with some of the highest potassium content of all foods.

Dairy Items

Dairy foods such as yogurt and milk offer significant potassium and relatively low sodium. You can avoid saturated fat completely by consuming non-fat varieties. To keep your blood pressure in bounds and reduce your risk for atherosclerosis, check the nutrient contents of cheeses before buying. Select those such as Swiss and Parmesan, which are made with less salt and mozzarella and that have less saturated fat than other cheeses.

About this Author

Nancy Clarke began writing in 1988 after achieving her Bachelor of Arts in English and has edited books on medicine, diet, senior care and other health topics. Her related affiliations include work for the American Medical Association and Oregon Health Plan.

Source: http://www.livestrong.com/article/469335-food-or-drinks-to-help-keep-your-arteries-clean/