Consistent bad habits – especially bad eating habits – are making the number of people with cardiovascular diseases significantly go up.
Despite the warnings that have been given for decades, thousands of people continue eating too much fat and sugar and ignoring what it’s doing to their body.
Disorders like high blood pressure, arterial blockage, and heart failure are all the result of unhealthy habits.Over time, these habits affect the health of your circulatory system and your heart.
That’s why it’s absolutely essential to improve your diet, including all food groups, and increase your consumption of foods that are good for your arteries and heart.
Below, we’d like to share with you 7 healthy options. All of them are great at removing toxins, cholesterol, and other waste that can accumulate and block your arteries.
Oats are a low-calorie grain with high fiber content and help eliminate cholesterol and toxins from your artery walls.
Regular consumption causes the particles that make up cholesterol break apart, helping remove them from your body through your blood.
This, along with all of the antioxidants in oats, encourages good blood circulation and lowers your risk of chronic cardiovascular illnesses.
- Have a cup (50 g) of oats for breakfast.
- Add oats to your smoothies.
- Include oats when you bake cookies or other baked goods.
- Make oat milk and have it several times a day.
“We recommend reading: Did You Know that Oatmeal Can Help Get Your Cholesterol Under Control?”
Well-known for being a significant source of antioxidants, cranberries are a healthy way to improve your arterial and cardiac health.
These nutrients help break down cholesterol and triglycerides, thus lowering your risk of arterial hardening and blockage.
The fiber in them helps keep fat from being absorbed in your intestines and makes blood flow more easily in your veins.
- Have a cup (200 ml) of cranberry juice at least 3 times a week.
- Add cranberries to your salads and smoothies.
3. Chia seeds
Chia seeds, high in omega 3’s, are a very healthy option for people concerned about their arterial and circulatory health.
While they’ve become popular lately because of their ability to help in weight loss, regular consumption of chia seeds also helps prevent high cholesterol and triglycerides.
- Sprinkle a tablespoon (10 g) of chia seeds into your smoothies and juices, or on top of your salads.
- Soak them in water and consume the liquid 2 to 3 times a day.
4. Oily fish
Oily fish is high in omega 3 fatty acids and antioxidants, which helps get rid of plaque and lipids that are harming your arteries.
They have properties that support good circulatory health and help with imbalances in inflammation that play a role in heart disease.
Some of the recommended kinds of fish are:
- Have 2 to 3 servings of oily fish a week.
- Add fish to your vegetable recipes.
Avocados have anti-inflammatory powers and contain antioxidants that helps with arterial hardening and blockages, when consumed in moderation.
They are one of the best sources of healthy fatty acids and vitamin E, substances that are essential in clearing your arteries.
- Have one small serving of avocado a day.
- Add avocado to your breakfast, smoothies, or soup.
“Take a look at this too: 4 Healthy Ways to Enjoy Avocados”
Asparagus contains more fiber than most vegetables and therefore is a great way to help clear your arteries.
It contains vitamins, minerals, and antioxidants that work together to lower your levels of bad cholesterol as well as your blood pressure.
Plus,d because of the diuretic effect they have, they help remove retained fluids while helping with inflammation.
- Steam asparagus and have with lunch.
- If you like, you can grill it with a bit of olive oil.
Tomatoes are high in fiber and a substance called lycopene, which gets absorbed by your body and then helps clear out your arteries. This keeps plaque and cholesterol from building up.
For very few calories, this tasty fruit does an excellent job of cleaning your blood and reducing inflammation.
- Have a cup (200 ml) of tomato juice first thing in the morning at least 3 times a week.
- Add tomatoes to your soups, smoothies, and salads.
How often do you eat these foods? Now that you know how good they are for your arteries, makes sure to add them into your diet more often.