A Guide to Clean Eating
Maintaining healthy arteries is crucial for overall cardiovascular well-being and this article will focus on the top foods for artery health. While factors such as regular exercise and lifestyle choices play pivotal roles, a balanced and heart-friendly diet is equally important. Incorporating specific foods into your daily meals can contribute to the health of your arteries, promoting better blood flow and reducing the risk of cardiovascular diseases. Here’s a comprehensive list of some of the best foods for cleaning arteries:
1. Fatty Fish
Rich in omega-3 fatty acids, fish like salmon, mackerel and trout will always be top foods for artery health. Omega-3s help reduce inflammation and lower blood pressure, contributing to cleaner arteries.
2. Oats and Whole Grains
Whole grains, such as oats, barley, and quinoa, contain soluble fibre that helps reduce cholesterol levels. This, in turn, can prevent the build-up of plaque in the arteries, supporting a healthy cardiovascular system.
3. Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds are packed with healthy fats, fibre, and antioxidants. Regular consumption can contribute to lower cholesterol and improved artery health.
4. Leafy Greens
Spinach, kale, and other leafy greens are rich in vitamins, minerals, and antioxidants. These vegetables contribute to arterial health by reducing oxidative stress and inflammation. Also consider cruciferous green vegetables such as sprouts and broccoli.
5. Berries
Blueberries, strawberries, and raspberries are not only delicious but also high in antioxidants called polyphenols. These compounds help fight oxidative stress and inflammation, promoting arterial cleanliness.
6. Garlic
Garlic contains allicin, a compound with various health benefits, including its ability to lower blood pressure and reduce cholesterol levels. Including garlic in your diet may contribute to improved artery function.
7. Avocado
Avocados are a great source of monounsaturated fats, which can help lower bad cholesterol levels. Additionally, they provide potassium, which supports healthy blood pressure levels.
8. Broccoli
High in fibre and antioxidants, broccoli supports arterial health by reducing inflammation and improving overall cardiovascular function.
9. Turmeric
Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties. Including turmeric in your diet may help to reduce inflammation and maintain arterial health.
10. Green Tea
Green tea is rich in catechins, antioxidants that have been associated with improved heart health. Regular consumption may contribute to better artery function.
11. Dark Chocolate
In moderation, dark chocolate with a high cocoa content (70% or higher) can have heart-protective benefits. It contains flavonoids that may help relax blood vessels and improve blood flow.
12. Tomatoes
Tomatoes are rich in lycopene, an antioxidant known for its cardiovascular benefits. Consuming tomatoes may contribute to cleaner arteries by reducing oxidative stress.
13. Olive Oil
Extra virgin olive oil is a healthy fat that contains monounsaturated fats and antioxidants. Using it as a primary cooking oil may support arterial health.
14. Vitamin D3 with K2
Vitamin D3 helps the body to process calcium from the food that we eat and I recommend a dosage from 1000 iu to 10,000 iu per day. Ideally, source a D3 supplement that also contains vitamin K2, because the K2 will make sure that any calcium is deposited into the correct places – teeth and bones. The K2 element is crucial because it will also redistribute calcium build-ups from your arteries, meaning lower blood pressure and a healthier cardiovascular system.
Conclusion
Whilst considering the top foods for artery health, it is important that you don’t shy away from healthy fats – there are many! Do your research and learn the difference between healthy fats (such as coconut oil) and unhealthy trans fats.
Incorporating a variety of these top foods for artery health into your daily diet can contribute to cleaner arteries and reduce the risk of cardiovascular diseases. It’s essential to maintain a balanced and diverse diet while also considering other lifestyle factors, such as regular exercise and avoiding smoking, to promote overall cardiovascular well-being. You should always consult with a healthcare professional for personalised advice based on your specific health needs and conditions.
