How do you keep your heart and arteries healthy?

It is known that cardiovascular diseases and high blood pressure are serious diseases that are among the first causes of death in the world. Researchers liken the arteries to the human body's highway that transports oxygen from the heart to the body's organs. And just like highways, arteries work best when they are free of any congestion blocking the blood flow. The best way to prevent narrowing of the arteries and avoid heart disease is to change your lifestyle, which includes exercising regularly and eating a healthy diet.

Here are the most important foods that contribute to maintaining a healthy heart and cleaning the arteries from the accumulation of harmful substances:

1- the Garlic:

Despite its unpleasant smell, allicin in it can reduce lipids and protect blood vessels from dangerous plaque and age-related vascular changes.

2- Asparagus:

It is the main resistance to heart disease.

3- Avocados:

Although it is high in fat, it is considered one of the best foods for fighting heart disease.

4- Broccoli:

It contains vitamins that help prevent heart disease.

5- Cranberries:

Cranberries are rich in potassium and help reduce bad cholesterol (LDL), increase good cholesterol (HDL), and strengthen blood vessels, in addition to being a rich source of antioxidants that prevent fat accumulation and improve blood functions.

6- Red watermelon

It is one of the refreshing summer fruits, and helps lower blood pressure due to the amino acid present in it (L-citrulline), which helps the body produce nitric oxide, which in turn helps dilate blood vessels.

7- Pomegranate:

The antioxidants in pomegranate protect the inner walls of the arteries from damage. According to studies, pomegranate juice stimulates the body to produce nitric oxide, a substance that helps dilate and open arteries and the passage of blood without any hindrances.

8- Cold water fish:

Such as tuna, salmon, mackerel and sardines, all of which help to clean the arteries if they are eaten once or twice a week, as well as prevent the accumulation of fat and maintain a healthy heart.

9- Cinnamon

Sprinkling a little cinnamon on a cup of tea in the morning has benefits that many people miss, because cinnamon helps reduce the accumulation of fat in the blood and reduces harmful cholesterol (LDL) by up to 25%. It also enhances the metabolism process in the body and activates the blood circulation.

10- Turmeric:

Inflammation is one of the causes of atherosclerosis, so a small amount of turmeric helps reduce inflammation.

11- Flax seeds:

One of the best sources of alpha-linolenic acid, it has the ability to lower blood pressure, treat inflammation, strengthen arteries, and clean them of fat.

12 Coconut Oil:

Consuming 2-3 tablespoons per day of coconut oil helps reduce fat accumulation by converting cholesterol into substances that the body can use, and it also contains lauric acid, which helps in blood flow and improve antioxidant functions.

13- Green tea:

Rich in high levels of antioxidants, in addition to plant phenols that hinder cholesterol absorption in the blood and aid digestion, a daily cup of green tea can reduce blood fat levels and help reduce clogged arteries, in addition to improving metabolism and burning calories.

14- Coffee:

Contrary to what many people think, drinking one cup of coffee a day can reduce the risk of heart disease by 20%, but it should not be consumed in excess so as not to raise heart rates and cause health problems.

In the end, dear reader, these foods are only a preventive way to prevent cardiovascular disease, and help mitigate the impact of the disease and do not compensate for consulting a doctor in the event of a medical condition, God forbid, that requires treatment with medicines, and you are well and healthy.

Edited by

Pharmacist

Sarah Malas