In order for the heart and arteries healthy, you need to keep your diet free from bad fats that could potentially block blood flow. Plus, eating these foods to prevent and clean the buildup of bad fats in your blood vessels.
Instead of using mayonnaise on sandwiches, better use thin slices of avocado, "advises Megan Madden, experts dietdi New York.
A 1996 study conducted by researchers from Mexico found that people who eat avocados every day for one week experienced a decrease in total blood cholesterol by an average of 17 percent. Plus, the level of LDL or bad cholesterol decreased and HDL or good cholesterol they increase.
Soluble fiber is found in grains such as whole wheat, brown rice, and oatmeal, is able to bind cholesterol out of the body and assists you, obviously Madden.
"When the body needs to take advantage of cholesterol the body will draw your blood cholesterol supply. This will effectively reduce levels of total cholesterol and risk of heart disease," said Madden.
A study in 2011 found that people age 65 and older who regularly consume olive oil, 41 percent less likely to suffer a stroke than those who never ate olive oil. Use a little olive oil as a spread instead of butter or mayonnaise.
Although olive oil is a healthy choice, remember to use these oils sparingly, because all fats contain the same amount of calories.
Instead of eating sweet cakes to appease a hungry stomach in the afternoon, better to eat a handful of nuts. Nuts are one of the foods that are good for the arteries and thus also good for your heart. Almonds, for example, is very rich in jtak monounsaturated fat, vitamin E, and fiber.
While walnuts are vegetable sources of Omega-3 fatty acid called alpha-linolenic acid.
According to the American Heart Association, monounsaturated fats may help lower levels of bad cholesterol in the blood and reduce the risk of heart disease and stroke.
Foods enriched with plant sterols
Plant sterols are compounds that can neutralize bad fat in your body. According to Madden, plant sterols have been shown to decrease total and LDL cholesterol levels in the blood. Sterols can be found in the products of orange juice, milk, and certain margarines.
"Make sure you check the labels when buying packaged food products. Search the trans fat-free and" partially hydrogenated oils ".
Salmon (or other fatty fish)
Fatty fish such as mackerel, herring, tuna, and salmon, are rich in Omega-3 fatty acids, said Madden. Eating fish twice a week can reduce the risk of heart disease.
Omega-3 fatty acids can reduce inflammation and lower triglyceride levels, and may even help increase your HDL levels.
Asparagus is one of the best foods for your heart and arteries, said Shane Ellison, an organic chemist and author of Over-The-Counter Natural Cures.
"Asparagus work within 100,000 miles of blood vessels and arteries to release the pressure, allowing the body to accommodate the inflammation that has accumulated over the years."
Asparagus also helps ward off deadly clotting of blood vessels, said Ellison again.
Pomegranates contain phytochemicals that act as antioxidants to protect the lining of the arteries from damage, said Dr. Gregg Schneider, a dentist oriented science of nutrition and alternative medicine.
A 2005 study published in the Proceedings of the National Academy of Sciences found that pomegranate juice is rich in antioxidants is able to stimulate the production of nitric oxide, which helps keep blood flow remains smooth and arteries remain open as it should be.