We don’t have to accept heart ailment as a natural process which is unavoidable based on family genetics. Everybody should know that our daily decisions, particularly in relation what kind of food we eat is what we need to think of first.
Many people do not understand that the food they consume or not consume can be their medicine, on the other hand they are relaying on the pharmaceutical industry that only controls the health problems and does not heal them. You can control your health with proper nutrition because the food is the only medicine that will nourish and cure your body.
The statistics are showing that atherosclerosis, known as progressive clogging of the arteries is the number one killer on the globe. It is a complicated process that includes autoimmunity, infection, dietary problems and many other unknown factors. But you can prevent it completely, and in some cases reversible, despite conventional medical opinion.
Understanding Atherosclerosis
As you already know, arteries are blood vessels charged for transporting oxygen-rich blood from the heart to every other tissue in our bodies. Artery is made up from 3 layers:
The inner layer (the intima)
A layer of muscle that faces the high pressure from the heart (the media)
The connective tissue that relates arteries with nearby tissues (the adventitia)
The Aorta is the bigger artery which has own network of smaller arteries, called arterioles and capillaries, which are expanded through the whole body. Healthy arteries are having soft inside walls which are enabling the blood to run easily, but when plaque accumulates on the inside walls, the arteries are obstructed and the blood run is limited.
Plaque Build Up
The plaque is consisted from various substances that can be found in the blood like fat, cholesterol, calcium, cellular waste and fibrin. People with increased amounts of LDL ((low-density-lipoprotein) or bad cholesterol, together with low levels of HDL (high-density-lipoprotein) or good cholesterol have an increased chance of accumulating plaque in their arteries. Increased blood pressure, diabetes and smoking are also factors that are increasing the risk of clogged arteries.
Obstructed arteries can cause many health issues such as coronary artery ailment, carotid artery ailment, peripheral artery disease, myocardial infarction or heart attack and stroke. Maintaining your arteries healthy and clean from inside is vital for your health, and you can manage this by having a healthy lifestyle and consuming healthy foods. Some foods are especially useful for keeping clean arteries and bettering your heart health. Here is a list of some beneficial foods:
Garlic
Garlic is one of the most beneficial foods on the planet. It is proved that it eliminates the plaque from the arteries, together with many other possible life-saving health benefits.
Whole Grains
Minimum of six servings of whole grains on a daily basis is advised by the American Heart Association. Steel-cut oatmeal, oat bran, barley and rice bran are whole grains which are including solvable fiber, which sticks to extra LDL cholesterol in your digestive tract and provides it a safe passage from your body. Whole grains are rich source of magnesium, which widen blood vessels and maintain proper blood pressure.
Fruits
Many fruits are including solvable fiber which is helpful in cleansing the arteries. By consuming 4-5 servings of apples, pears, bananas, prunes or oranges in your diet regime you will reduce the LDL cholesterol. You will get more potassium which will reduce the impacts of dietary sodium on the blood pressure. Pomegranate is especially helpful and healing. It is proven that it eliminates the plaque storage in the arteries and provides your body with many other health benefits. The watermelon is decreasing the atherosclerosis in animals and provides with amino acid (L-citrulline) that is useful in reducing the blood pressure and dilate the blood vessels by triggering nitric oxide generation. Watermelon assists modify blood lipids and decreases the belly fat build up, which will lower the risks related with coronary artery plaque storage and heart ailment.
Legumes
Legumes are also rich with solvable fibers, so you should have 3-4 servings of legumes in a week. In order to assist in eliminating LDL cholesterol from your body you can add lentils, kidney beans, lima beans, chickpeas or non-GMO soybeans in your diet.
Vegetables
Vegetables are including ingredients known as plant sterols, which are doing the same thing as the dietary fibers do, eliminating the dangerous LDL cholesterol from your organism. Consume 3-5 servings of vegetable daily like sweet potatoes, broccoli and carrots. Vegetables are including potassium that suppresses the salt’s ability to increase the blood pressure. You will get more magnesium which controls your blood pressure by consuming green leafy vegetables like spinach and kale.
Kimchi
Kimchi is an ancient Korean recipe that is consisted of combined fermented cabbage, hot pepper and other compounds like fermented fish, which is able to withhold the atherosclerosis process in the animals. It provides a strains of good bacteria that is able to break down toxic chemicals that are harmful for our body.
Fish
The fish is the only food that includes extra-healthy omega-3 fatty acids, which are able to decrease inflammation in the arteries, which is one of the main factors of plaque accumulation. Consume at least 2 portions of wild caught salmon, halibut, mackerel, albacore tuna or lake trout in a week.
Nuts
The American Heart Association is recommending at least 3-4 weekly servings of nuts, seeds and legumes. Almonds, walnuts and hazelnuts are the most recommended for consuming. Nuts are including omega-3 and omega-6 fatty acids, which are useful in maintaining your arteries healthy. The magnesium included in the nuts assists in stopping plaque accumulation and control your blood pressure.
Olive Oil
Omega-3 and omega-6 fatty acids are included in this healthy oil, and they are stopping the plaque accumulation and are increasing the HDL levels, the good cholesterol, which assists in decreasing plaque accumulation in the blood vessels.
Turmeric/Curcumin
This is an Indian spice which is proven as perfect cardio protector, with more than 30 studies that are upholding this fact. In a study was proved that curcumin prevents harm to the arteries related with obstruction.
Sesame Seed
This is maybe one of the most underrated super foods on the globe, which have been found to be efficient as Tylenol for arthritis pain. It is very effective cardio protective ingredient, perfectly adapted for disabling the progression of atherosclerosis. In an animal study was shown that it is able to disable atherosclerosis lesion formation.
B Vitamins
In 2005, in the journal Atherosclerosis was published a double-blinded study and it showed that with an intervention of 2.5 mg folate, 25mg Vitamin B6 and 0.5mg Vitamin B12 for one year, noticeable reductions in arterial density were achieved (as measured by intima media thickness). It was found that niacin and folate are leaving the same impact in patients. Keep in mind that you are using natural sources of the B-group vitamins, like probiotic supplementation, or a whole food extract. Don’t use some synthetic derived vitamins which can be found in the markets these days.
L-Arginine
This amino acid is able to disable arterial compressing up to 24%. There is a large literature written on arginine supplementation, with more than 30 studies proving this fact, together with 150 known health benefits. It is able of addressing the basic dysfunction related with cardiovascular ailment.
You can intake arginine from foods rich in proteins like pork, beef, chicken, turkey and dairy products. You can get it from the sea food too, including tuna, salmon, halibut, trout, tilapia and anchovies. Some amazing plant-based foods that are rich with arginine are soybeans (non-GMO), pumpkin seeds, sesame seeds, peanuts and walnuts. You can find it in sweet green peppers, spirulina, grains like quinoa, oats and wheat germ and some cereals made from oats, rice and wheat.
Beverages
Water is perfect, but you shouldn’t drink some sugary juices and processed beverages that are including sugar. Black and green teas and red wine are rich source of flavonoids and phytochemicals that are protecting your blood vessels. One glass of wine daily is enough for women and two glasses for man.
Source: http://healthybiofood.com/
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