Nowadays, cardiovascular disease is considered to be the largest cause of death in the USA. Still, we’re here to tell you that now you can prevent it and avoid it!
You just have to take good care of your arteries! It’s bad when they have cholesterol and fats on their walls so plaque forms.
During this condition, your arteries become hardened and narrow, a condition called arteriosclerosis.
The blood flow to the heart becomes reduced which can cause chest pain and discomfort, a condition also called angina.
When the plaque opens, it can create a blood clot. When this formation is big, it can block the blood flow completely which later leads to a heart attack.
If some of the arteries lead to the brain, when they are blocked stroke will be caused.
Arteries can also be blocked because of too much cholesterol and LDL.
The triglycerides are also very harmful. They are produced in your liver after drinking alcohol and an excessive amount of calories.
Some other reasons for plaque buildup and arterial damage are: high blood sugar, blood vessel inflammation, smoking, stress and high blood pressure.
You just need an improved lifestyle as well as a healthier diet in order to have clean blood vessels without any plaque buildup.
How To Make A Thorough Detox For The Arteries
1. Stop Smoking
According to some researches, almost 1 out of every 3 deaths of cardiovascular disease occurs because of smoking.
The cigarettes contain some very harmful chemicals which cause an inflammation in your blood vessels.
Smoking causes plaque and low HDL cholesterol levels.
It is great if you can stop smoking. The risk of any heart disease can drop significantly only one year after you quit smoking.
According to some statistics, the risk of acquiring stroke 5 years after you quit smoking will be the same as the risk of stroke in a person who doesn’t smoke.
2. Eat The Mediterranean Way
A well-balanced diet is very important in order to have a healthy heart.
One of the best diets for a healthy heart is considered to be the Mediterranean diet. It contains plenty of unsaturated fats as well as antioxidants.
People who live in the Mediterranean region have a diet with limited amounts of eggs, sweets, butter and red meat.
They enjoy plenty of olive oil, seafood, fish, nuts, whole grains, small portions of chicken and lean meat as well as legumes.
Their diet is abundant in fruits and vegetables and high in fiber. The American diet is quite the opposite. Full of carbs, unhealthy fats and sweets.
Eating in the Mediterranean way will help you decrease the risk of any cardiovascular disease, stabilize your blood sugar and decrease the levels of your triglycerides and cholesterol.
3. Sleep For Better Health
It is crucial to get the proper amount of sleep and always be well rested. Sleeping is important in order to have well balanced cholesterol levels and good overall health.
Sleep deprivation is always associated with obesity. It might also affect the balance of ghrelin and leptin and these are the hormones which regulate the hunger.
4. Focus On Your Fats
The American Heart Association claims that we must consume more monounsaturated and polyunsaturated fats. We also have to restrict the intake of saturated fats and trans-fats.
These fats should be limited to only 5 or 6% of the calories you consume every day. For example, if you’re on a 2, 000 calorie diet, that would be about 13 grams.
Make sure you avoid or reduce the intake of cheese, cream, butter, donuts, cakes and cookies.
You can eat plenty of fatty fish like sardines and salmon, but also seeds and unsalted nuts. If you still can’t help it without red meat, opt for the leanest cuts.
5. Start Moving
Exercising is very important. In order to have balanced cholesterol and triglyceride levels, you have to exercise at least 5 times a week and more than 30 minutes every day.
Combine resistance training with low-intensity, like for example pushups with the aerobic exercise of moderate intensity, brisk walking and cycling.
If you have high levels of cholesterol, increase the intensity of your resistance training to high or moderate level.
If you’re a beginner in frequent exercising, start doing yoga. Yoga is claimed to be good as any general aerobic exercise.
Yoga can help you decrease your LDL cholesterol, your blood pressure, but you’ll also manage to lose all the unwanted weight.
It will help you relax and you’ll feel calmer than ever!
6. Cut Back On Salt and Sugar
Too much sugar leads to high blood sugar, cholesterol and obesity.
According to some recent researches, men mustn’t consume more than 9 teaspoons i.e. 150 calories of sugar every day and women mustn’t consume more than 100 calories every day i.e. 6 teaspoons.
Eat fresh fruits that are rich in antioxidants instead. If you intake excessive amounts of salt especially processed table salt, it will increase your blood pressure and clog your arteries.
7. Enjoy Foods That Are Artery-Friendly
Some types of food can help you have clean arteries.
6 Foods for Clean Arteries
1. Ayurvedic Herbs
The guggul herb is especially beneficial if you want to decrease your cholesterol. Another good thing to prepare is a mixture of garlic and honey.
People who have arteriosclerosis should intake more myrrh, saffron, calamus, turmeric, and safflower.
2. Oats and Chickpeas
Oats and chickpeas contain plenty of soluble fiber which may tie to the cholesterol in your digestive system and help remove it before it goes to the arteries.
Both of these ingredients can lower your LDL without influencing the levels of your HDL.
Consuming nuts 5 times or more every week can help you decrease the amount of your LDL. That’s about 50 or 100 grams of nuts like pecans, walnuts and almonds.
There is a study which proves that the consumption of pomegranate juice is especially beneficial for people who had carotid artery disease.
They took the juice for 3 years and reduced their arterial thickening up to 30%. They also decreased their blood pressure.
The people who didn’t drink this juice had thickening of their arteries by 30%.
Avocado is very rich in monounsaturated fats, soluble fiber, vitamin C, antioxidants, vitamin E, and vitamin A.
It can help you decrease the levels of your LDL and increase your HDL.
Use avocado on your toast instead of butter!
Garlic possesses sulfur compounds that can help you decrease your cholesterol.
If you consume garlic for 6 to 8 months, you’ll manage to decrease your serum cholesterol as well as your triglycerides.
Garlic can increase the levels of HDL cholesterol in patients with coronary heart disease and in healthy people, too.