Arteries carry oxygen-rich blood throughout every part of your body. That makes arteries extremely important for your overall health. The structure of the arteries allows them to carry oxygen. They are smooth on the inside, allowing blood to flow easily and quickly. However, our lifestyle can sometimes get in the way.
Due to poor nutrition and overall health, plaque builds up on the inner walls of the arteries, causing clogged arteries. When your arteries are clogged, your overall health is at risk. Clogged arteries increase the risk of heart attack and stroke. Clogged arteries almost always lead to hypertension, a silent killer. We all know heart attacks and strokes can be fatal, so how to prevent them? The best way to prevent a heart attack is to clean your arteries. But that is easier said than done. Luckily, there are few steps you can take to get there.
Step 1 – Make lifestyle changes
The first step is fairly obvious. You cannot continue your cholesterol-rich diet and a no-exercise lifestyle. The first change you need to make is ditch cigarettes, alcohol, and caffeine. Watch your weight, and start exercising regularly. And most importantly, manage your stress to prevent heart disease.
Step 2 – Go for healthy fats
One of the biggest misconceptions is that fat makes you fat. Wrong. Sugar makes you fat. Fats can actually be healthy. If you didn’t know, there are good fats and bad fats. For a healthy lifestyle, you need to stick to the good fats. That includes omega-3 fatty acids. You cannot get enough of these fats that are usually found in fish. You can also source healthy fats from avocado, almonds, olive oil, and flaxseed.
Step 3 – Increase your vitamin intake
There are three vitamins crucial for good heart health. They are B6, B12, and Vitamin C. These vitamins are responsible for keeping arteries flexible and preventing plaque build-up. You can always source these vitamins from your food like meat, fish, dairy, cereals, vegetables, and citrus fruits. But if you cannot get enough of your diet, find some safe supplements.
Step 4 – Start juicing
Pomegranate juice is one of the best things you can give to your arteries. There is even a study that shows a connection between pomegranate juice and reduced risk of heart attack. Pomegranate reduces blood vessel damage and actually reverses the progression of heart disease.
Step 5 – Get garlic
Now, we all know that garlic is a superfood and that the vegetable comes with a strong odor. There is no better way to cleanse your arteries than consuming garlic. In addition to improving the health of your arteries, garlic lowers bad cholesterol, increases good cholesterol, and improves blood flow. For maximum benefit, eat crushed garlic.
Step 6 – Spice things up with turmeric
Turmeric has been part of the Asian cuisine for many years. In the last few years, turmeric has also made it to the Western cuisine as well. Among spices, turmeric is the healthiest option. Turmeric has anti-inflammatory and antioxidant properties and also lowers bad cholesterol. You can spice every dish with some turmeric, including stews, soups, and even smoothies.
Step 7 – Swap tea for coffee
As we mentioned at the beginning, one of the lifestyle changes you need to make is to reduce caffeine. You cannot completely ditch caffeine. After all, there are certain benefits that come with consuming caffeine. But you can definitely ditch coffee. Drink tea instead. More precisely, drink ginger tea, one of the best remedies for clogged arteries and lowering cholesterol. You can add freshly grated ginger to a cup of hot water for a healthy cup of tea.
Step 8 – Mix your veggies
Almost any vegetable you choose will help your arteries. But it is important to mix things up. You do not want to stay stuck on one particular vegetable. No matter if what is your favorite vegetable or not. You should consume three to five servings of vegetables per day. And you can choose some from this list.