Statistically, cardiovascular diseases are the number one killer in the world, with an average of 2,200 Americans dying of it each day. With mortality rates like that, the cardiovascular system is one of the most important body systems you need to keep healthy.
While the progressive clogging of the arteries can be caused by poor diet, genetics and an unhealthy lifestyle in general, preventing and repairing the damage naturally is not impossible with these 3 simple rules.
Rule No 1. Change your diet
1. Cut out foods that clog your arteries, especially foods high in saturated fats and trans fats.
- Avoid fast and processed foods and other forms of junk food.
- You should also limit or avoid animal fats, like butter and lard.
- Saturated fat turns into cholesterol when it enters the body. It can solidify and stick to your artery walls, causing them to become clogged.
2. Eat healthy fats. As a general rule, unsaturated fats are less harmful for your artery health than saturated fats. Some foods that contain unsaturated fats can even take things a step further by clearing out your arteries.
- Avocados contain 15 grams of unsaturated fat, along with plenty of vitamin C, vitamin K, fiber, folate, B6, and potassium. Eating an avocado every day for one week is believed to drop total cholesterol by as much as 17 percent.
- Cold pressed olive oil contains high levels of monounsaturated and polyunsaturated fats, both of which can help your arteries. Try using olive oil instead of butter or other fats when cooking.
- Nuts are another great source of healthy fats. Almonds are high in monounsaturated fats, vitamin E, and fiber. Walnuts are a great source of omega-3 fatty acids.
- Fatty fish is also high in omega-3 fatty acids. Good examples include tuna, salmon, mackerel, and herring.
3. Increase your fiber intake. Soluble fiber can bind cholesterol inside the body and drag it away. As a result, your arteries will become cleaner and less inflamed.
- Whole grains, like whole-wheat bread and brown rice, are one of the best sources of dietary fiber.
- There are a few vegetable sources you can rely on for fiber, as well. Broccoli is a good example, and it also contains vitamin K and calcium.
- 4. Consume liquids rich in antioxidants. Antioxidants assist the body in protecting itself. Some of the best fluids to drink for your cardiovascular health include pomegranate juice, orange juice, and green tea.
- Pomegranate contains phytochemicals, a special type of antioxidants that can protect the lining of the arteries from oxidative damage. This juice can also stimulate the production of nitric oxide in the body, which helps keep your arteries open.
- Orange juice is high in vitamin C and may help reduce your blood pressure. The antioxidants in orange juice can also help improve your overall blood vessel function.
- The antioxidants and catechins in green tea reduce your body’s ability to absorb cholesterol, allowing your body to flush it out.
5. Increase cranberry intake in your diet. Cranberries are powerful internal cleansers. Consuming them can help reduce bad (LDL) cholesterol while raising good (HDL) cholesterol.
- According to studies, regular consumption of cranberries can help reduce your overall risk of heart disease by as much as 40 percent.
6. Drink coffee moderately. A moderate amount of coffee may actually help your artery health, but too much can hurt your heart.
- Drinking more than two but less than four cups each day can reduce your risk of artery and health disease by as much as 20 percent.
- On the other hand, drinking more than four cups each day can cause an increase in blood pressure.
7. Turn toward foods containing folic acid. B vitamins are helpful to your overall heart health, in general, but folic acid or folate is a special form of vitamin B that seems to have a direct connection to artery health.
- One natural food source high in folate is spinach. Spinach also contains a large dose of potassium, and the two nutrients combined can help lower your blood pressure.
- Other good sources of folate include citrus fruits, peppers, and watercress.
8. Use the right spices to season your food. Spices especially beneficial for your cardiovascular health include turmeric, cinnamon, and garlic.
- Turmeric is an anti-inflammatory, so consuming it prevents your artery walls from constricting, which leads to increase in blood pressure. It can also help reduce fatty deposits in your arteries by as much as 26 percent.
- Taking as much as 1 teaspoon of cinnamon each day can reduce the overall amount of fats in your bloodstream. This, in turn, helps prevent further plaque buildup while lowering bad cholesterol.
- Garlic is commonly used to flavor foods, as well, and is believed to lower blood pressure, reduce cholesterol, and remove blood clots. It also widens your blood vessels and promotes better blood circulation.
Rule No 2. Change your lifestyle
1. Consider taking spirulina supplement. Taking as much as 4500 mg spirulina supplement per day can help relax artery walls. Your blood pressure may also become normalized, and your bad (LDL) cholesterol can drop by as much as 10 percent.
2. Try ginkgo biloba. Some studies suggest that this herb dilates blood vessels and reduce the viscosity of blood, which helps promote better blood flow through the arteries. This supplement can be especially helpful in treating leg pain associated with clogged arteries.
A good dosage to start with is about 120 milligrams per day. This is a low dose, and you might be able to increase it to as much as 600 milligrams per day if your doctor recommends it.
3. Try hawthorn. When taken regularly, this herb is believed to help strengthen the heart muscle while relaxing blood vessels. As a result, blockages in your arteries are less likely to form.
Start with a low dose around 160 milligrams daily. If necessary, you might be able to increase this amount to as much as 1800 milligrams per day.