In this video, we will learn about the 12 foods that may help to unclog the clogged arteries and to prevent heart attacks, such as berries, beans, fish, and more!
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đź•’ Timestamps:
Intro - 0:00
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In a nutshell:
In this video, we will learn about the 12 foods that may help to unclog the clogged arteries and to prevent heart attacks, such as berries, beans, fish, and more! Eating Blueberries May Reduce Your Risk of Heart Disease Eating fiber-rich foods like beans is essential for preventing atherosclerosis. Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.
Consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease. A higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis. All of these effects may help protect against atherosclerosis and improve artery health. Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. This may be why citrus consumption is associated with a reduced risk of heart disease and stroke, two conditions linked to atherosclerosis.
Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol. People with coronary artery disease who consume oat fiber regularly may have lower levels of LDL (bad) cholesterol and inflammatory markers than those who do not eat oat fiber. Oat fiber intake was associated with a lower risk of needing revascularization, a procedure to increase oxygen delivery to the heart and other parts of the body. A recent study in the journal BMJ found that consuming dark chocolate can help prevent cardiovascular disease over the long term, and may even be a cost-effective way to do it (about $42 a year). A Mediterranean diet rich in virgin olive oil improves the function of high-density lipoproteins, HDL, popularly known as `good cholesterol.
High levels of low-density lipoproteins (LDL) or “bad” cholesterol and fats known as, triglycerides are associated with an increased risk of heart and blood vessel diseases. HDL, or “good,” cholesterol is associated with lower risk because it helps remove excess LDL from the bloodstream. Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation. Plus, numerous studies have shown that eating green leafy vegetables is an excellent way to reduce your risk of heart disease. A review of eight studies found that consuming green leafy vegetables was associated with a significantly reduced risk of heart disease by up to 15.8%.
Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged arteries. Research has also linked cruciferous vegetable intake to reduced arterial calcification and the risk of death caused by atherosclerosis-related disease. However, increasing the consumption of cruciferous vegetables like broccoli and cabbage may be most beneficial for reducing cardiovascular risk and improving heart health.
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