Top 10 Foods to Include in Your Daily Diet to Unclog Your Arteries!

The arteries are blood vessels that play a key role in oxygen-rich blood transportation from your heart to the rest of your body. Healthy arteries are elastic, strong, and flexible. However, atherosclerosis or progressive clogging of the arteries is a serious condition and a main cause of cardiovascular disease, including heart attacks, strokes, and peripheral vascular disease.

Moreover, cardiovascular disease is the major cause of death in the United States. This condition is called a silent killer because it doesn’t result in any symptoms until it becomes more severe.

Here Are the Most Common Clogged Artery Symptoms:

Clogged artery symptoms depend on the kind of arteries being affected.

– Peripheral Arteries: Peripheral arterial disease is a condition characterised by the build-up of plaque in the peripheral arteries in your pelvis, arms, and legs. These arteries can become narrowed or blocked, thus contributing to numbness or pain.

– Renal Arteries: Chronic kidney disease is a condition characterized by clogged renal arteries in the kidneys. Additionally, over time, it could interfere with the function of your kidneys. You may not experience any early warning signs and symptoms, but as it worsens, it could result in swelling in your hands or feet, itchiness or numbness, difficulty concentrating, fatigue, nausea, and loss of appetite. You could also experience high blood pressure and kidney failure.

– Coronary Arteries: Coronary heart disease is a condition characterized by clogged arteries in the heart. Furthermore, plaque build-up blocks or narrows your coronary arteries when your heart muscle does not get enough blood. This can lead to angina or chest pain. Also, you can experience pressure and pain in your back, shoulders, arms, neck, and jaw. It is important to know that angina can also feel like indigestion. You can also experience shortness of breath and heartbeat problems.

– Carotid Arteries: Carotid artery disease is a condition characterized by clogged arteries in the brain. In addition, plaque build-up blocks or narrows your carotid arteries, so you may experience the following symptoms: sudden weakness, confusion, blurry vision, breathing problems, severe headaches, dizziness, unexplained falls, loss of consciousness, difficulty walking, loss of balance or coordination, difficulty speaking, and paralysis.

Here Are the Main Culprits of Blocked Arteries:

Atherosclerosis is a condition characterized by the narrowing, hardening, and thickening of your arteries. In addition, a thin layer of endothelial cells that is responsible for keeping the inside of your arteries toned actually lines your arteries.

But, a few factors can damage your endothelial cells, such as higher homocysteine levels, platelet cells, and free radicals from antioxidant deficiency and toxins. Plus, homocysteine and vitamin C deficiency can damage your arteries from degradation of a substance known as the ground substance.

Furthermore, plaque will build up when many different substances aren’t able to migrate out of the atherosclerotic lesion. They include low density lipoprotein (LDL) cholesterol, cellular waste, toxic metals, calcium, and fat. What’s more, a material included in blood clotting known as fibrin is also stored when your arteries are clogged.

Even though the exact culprit of clogged arteries is still unknown, research suggests that atherosclerosis is a complex condition that could start in childhood and develop as you get older. A few factors could damage the inner layers of your arteries, such as insulin resistance, type-2 diabetes, type-1 diabetes, high blood pressure, and smoking.

That’s not all, other factors of atherosclerosis include increased triglycerides, heavy metal exposure, a type-A personality, physical inactivity, obesity, and chronic inflammation from arthritis, lupus, infections and many other diseases. Genetics could also result in higher production of cholesterol related to atherosclerosis.

As mentioned previously, this condition can also be triggered by oxidative stress through deficiency in vitamin C and other essential antioxidants. Also, many nutrient imbalances or deficiencies could increase your likelihood of atherosclerosis, such as antioxidants, fiber, potassium, magnesium, and methyl donators.

Plus, following a diet rich in processed starches, sugar, and damaged fats from overheating oils can also increase your risk of atherosclerosis.

How to Unclog Your Arteries Completely Naturally:

– Pomegranate Juice

Pomegranate juice is an excellent source of punicic acid and antioxidants that help prevent atherosclerosis, unclog your arteries, and lower your risk of plaque build-up. It is also abundant in heart-healthy nutrients, like selenium and magnesium.

In 2009, the American Journal of Cardiology published a randomized, double-blind, parallel study showing that the consumption of about 240 ml of pomegranate juice every day within a period of 18 months could slow the progression of carotid artery disease in those who were at a higher likelihood of developing coronary health disease.

– Sesame Seed

The consumption of sesame seeds helps unclog your arteries. Studies have found that this could also help slow the progression of atherosclerosis. The Journal of Medicinal Food published a 3-month animal study suggesting that the high amount of fatty acids in sesame oil could prevent the formation of atherosclerosis lesion; and reduce LDL cholesterol, triglycerides, and total blood cholesterol in mice.

– Fermented Cabbage

The popular probiotic Korean recipe that involves hot peppers and fermented cabbage is called Kimchi. Studies have proven that it could slow the progression of atherosclerosis. Furthermore, the Journal of Agricultural and Food Chemistry published a study showing that 3-94-hydroxy-3,5-dimethoxyphenyl, i.e., an active compound in kimchi could help decrease the risk of aortic atherosclerosis in rabbits fed cholesterol-rich foods. The regular consumption of fermented cabbage can also degrade the insecticide chlorpyrifos and toxic chemicals, such as bisphenol A.

– Ground Flaxseed

The high fiber amount found in ground flaxseed makes it an incredible natural remedy to help unclog your arteries. Ground flaxseed is also abundant in an omega-3 acid called alpha-linolenic acide. This omega-3 acid helps decrease blood pressure and inflammation, thus preventing clogged arteries.

The journal Atherosclerosis published a study confirming that flaxseed could result in a 46% reduction in the onset of aortic atherosclerosis in rabbits. The results showed that even the modest flaxseed supplementation could help in the treatment of hypercholesterolemic atherosclerosis. You should grind your flaxseed for maximum benefits.

– Cinnamon

It helps lower a number of risk factors related to heart disease and atherosclerosis. The journal Diabetes Care published a study suggesting that 6 grams, 3 grams, or 1 gram of cinnamon every day could reduce total cholesterol, LDL cholesterol, triglycerides, and glucose in those suffering from type-2 diabetics. The study examined 60 patients suffering from diabetes for a period of 40 days. The results showed that cinnamon could lower the risk factors of cardiovascular disease.

– Lemon

Drinking lemon water each morning is actually a healthy habit that may enhance your heart health. Lemon could help decrease your LDL cholesterol levels, and prevent oxidative damage. This fruit is also high in vitamin C, which acts as a powerful antioxidant agent. Studies have shown that high vitamin C doses could decrease inflammation, prevent platelet aggregation, elevate HDL (high-density lipoprotein) cholesterol, lower total cholesterol, and strengthen the arteries.

– Cayenne Pepper

Cayenne pepper is a great natural remedy to unclog your arteries. It possesses a compound known as capsaicin that helps decrease LDL cholesterol in your blood. Adding cayenne pepper to your diet could also help boost your blood circulation and reduce your likelihood of heart attack and stroke. A 2009 study showed that capsaicin could protect against vascular and pulmonary complications related to HAART medications.

– Ginger

The remarkable antioxidant and anti-inflammatory properties of ginger make it an excellent natural remedy for atherosclerosis. The high amounts of heart-protective compounds such as gingerols and shogaols found in ginger help prevent the accumulation of plaque as well as help unclog your arteries by lowering total cholesterol. The Journal of Nutrition published a study showing that ginger extract could decrease LDL aggregation, LDL-relates fat peroxides, triglycerides and cholesterol in your blood, and aortic atherosclerotic lesion areas.

– Garlic

The regular consumption of garlic has been associated with a reduced risk of atherosclerosis. Many studies have proven that garlic could slow the progression of atherosclerosis, reduce blood pressure, and decrease the risk of heart disease. Namely, the journal Atherosclerosis published a study showing that this super-food could protect against plaque accumulation in the arteries.

The journal Nutrition published a review confirming that clinical trials on garlic had beneficial effects in the treatment and prevention of atherosclerosis. Furthermore, another study proved that this food could lower the likelihood of heart attack and stroke by a whopping 50%. 

– Turmeric

It is an amazing spice that has long been used in Ayurvedic and Indian cooking. Curcumin is the main polyphenol found in this spice that has potent cardioprotective properties. Additionally, turmeric extract could help lower LDL cholesterol and plaque build-up in your arteries.

The journal Molecular Nutrition & Food Research published a study suggesting that turmeric could decrease cholesterol and prevent early atherosclerotic lesions more effectively than lovastatin, i.e., a popular cholesterol-reducing drug. Another study on mice showed that curcumin could protect against artery damage related to carotid artery blockage.

Other Effective Methods to Unclog Your Arteries:

Other super-foods that help unclog your arteries include coconut oil, fenugreek seeds, chia seeds, broccoli, avocado, and asparagus. Moreover, nutrients and supplements that help prevent or slow the progression of atherosclerosis include methyl donators such as vitamin B12, folic acid, choline, vitamin B6; and antioxidants like pine bark extract, vitamin C, grape seed extract, zeaxanthin, lutein, and vitamin E.

What’s more, other nutrients that help prevent atherosclerosis include coenzyme Q10, fish oils, vitamin B3, vitamin D, and L-arginine. Other heart-healthy supplements include trimethylglycine, chromium, copper, resveratrol, selenium, and magnesium.

Also, getting regular exercise plays a key role in unclogging your arteries. You should do the following exercises: aerobics, running, and walking to lower your likelihood of atherosclerosis. Exercise for half an hour each day for 5 days within a week.

You may also want to practice exercises that help lower stress, such as qigong, tai chi, yoga, and meditation.

Caution: If you are taking blood thinners, you should consult your doctor prior to introducing any of the above mentioned foods in your diet.

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References:

  • Mateljan, George. ˮThe World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eatingˮ;
  • Ades, Philip. ”Eating Well for a Healthy Heart Cookbook: A Cardiologist’s Guide to Adding Years to Your Life”;
  • Pinckney, Neal. ”Healthy Heart Handbook: How to Prevent and Reverse Heart Disease, Lower Your Risk of Heart Attack and Cancer, Reduce Stress, Lose Weight Without Hunger”;