Cleanse Your Arteries 

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Arteries are the blood vessels that deliver oxygen-rich blood from the heart to different tissues in the body. When plaque builds up and blood flow becomes inhibited, these clogged or blocked arteries can lead to more serious problems. So what can you do to keep your arteries healthy and free of blockage?

The best foods you can eat to free your arteries of build-up

Asparagus

Asparagus is one of the best foods to cleanse your arteries. Full of fiber and minerals, it helps lower blood pressure and prevent blood clots that can lead to serious cardiovascular illness. It works within the veins and arteries to alleviate inflammation that may have accumulated over time. It boosts the body’s production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes clogged or blocked arteries. It also contains alpha-linoleic acid and folic acid, which prevent hardening of the arteries.

Avocado

Avocado helps reduce the “bad” cholesterol and increase the “good cholesterol” that helps to clear the arteries. It also contains vitamin E, which prevents cholesterol oxidation, as well as potassium, which is known to lower blood pressure. 

Broccoli

Broccoli can prevent artery clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress. Stress can lead to tearing and plaque build-up of arterial walls. These little trees also contain sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.

It is recommended to have two to three servings of broccoli per week for the maximum benefits. 

Fatty Fish

Fatty fish— salmon, sardines, herring and tuna—are rich in healthy fats, which can help to clear the arteries. Omega-3 fatty acids help to increase the “good” cholesterol while reducing triglyceride levels, decreasing blood vessel inflammation and the formation of blood clots in the arteries, eat fish at least twice per week to reduce plaque build-up. 

Nuts

Instead of reaching for the cookie jar, try a healthier alternative—nuts. Almonds are the best choice because they are high in monounsaturated fats, vitamin E, fiber and protein. The magnesium in almonds also prevents plaque formation and lowers blood pressure. 

Walnuts are another good source of omega-3 fatty acid, which will reduce “bad” cholesterol and raise “good” cholesterol levels, which in turn lowers the risk of plaque build-up in the arteries.

The AHA recommends three to five servings per week (one serving is equivalent to a handful). 

Watermelon

This summertime favorite is a great natural source of the amino acid L-citrulline, which boosts nitric oxide production in the body. Nitric oxide causes the arteries to relax, decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of heart disease.

Spinach

This dark, leafy green is filled with potassium, folate and fiber, which prevents artery blockage. One serving per day helps lower homocysteine levels.

Whole Grains

Whole grains contain soluble fiber, which binds to the excess LDL cholesterol in your digestive tract and removes it from your body. Whole grains also contain magnesium, which dilates blood vessels and keeps your blood pressure at regular levels.

Eat at least 2 servings of whole grains, like brown rice, quinoa or oatmeal to improve cholesterol levels and keep your arteries clear.

• Magnesium 400–1,000 mg daily
• Magnesium relaxes the muscle tissues that dilate the arteries and reduce blood pressure. Magnesium is best taken in chelated form. 

• A low-glycemic diet
• You must remove sugar, flour, and refined grains from your diet.  The consumption of these foods raises blood sugar, which damages blood vessels. 
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• Consequently, your liver produces cholesterol to go in and repair the damage caused by these foods. This is one of the main causes of atherosclerosis.

• To lower homocysteine, doctors suggest a vitamin B6, B12 and folic acid.
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• Blood sugar must be controlled in order to stop and reverse the onset of atherosclerosis. This means avoiding sugar and  most refined grains. Sugar acts like shards of glass in the arteries. It cuts the insides of the arteries, causing scar tissue. This scar tissue builds up and hardens the arteries. 
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• Sugar and other refined carbohydrates elevate insulin levels. Increased insulin levels are associated with increased cholesterol, triglycerides, blood pressure, and cardiovascular disease.

Food

• Follow an anti-inflammatory diet. The Modern Paleo Diet is the perfect diet to reduce inflammation, a major cause of atherosclerosis. It is also low-glycemic.
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• Omega-3
• Atherosclerosis is associated with a deficiency in omega-3 fatty acids. Eat more oily fish, fish oil supplements, walnuts, macadamia nuts, and flax seed. 
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• Grass fed, organic meats have significantly more omega-3 than conventionally raised factory-farmed meats. Factory-farmed meats are very high in omega-6, which block the absorption of omega-3 even if you eat sufficient quantities and take fish oil.
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• Flaxseed
• Mix a quarter cup of ground flaxseed in juice and drink it once a day, an hour before your main meal. Flaxseed is an excellent source of fiber. Soluble fiber binds to bile acids in the intestinal tract and interferes with the reabsorption of cholesterol into the bloodstream. In addition, flaxseed is nature’s richest plant source of protective omega-3 essential fatty acids (EFAs). Because the oils in ground flaxseed can quickly become rancid, I recommend using whole flaxseed, rather than pre-ground seeds. in the fridge for two months.
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• Avoid Trans Fats
• These deadly fats raise cholesterol levels and contribute to heart disease more than any other food. They are in almost all processed foods and ALL fast foods. If trans fats were eliminated from the food supply, heart disease would be reduced by 50%! Avoid any foods with partially hydrogenated oils or interesterified fats on the ingredient label.

• Avoid Fried Foods and Vegetable Oils
•  Vegetable oils are touted as healthy by the food industry because they are so profitable, but they are actually highly inflammatory. The only exception is healthy olive oil.

• Avoid Wheat
• Wheat is known to cause inflammation and other health problems in most people, not just those with gluten sensitivity. There are typically no symptoms, unless you are gluten intolerant. Gluten is the protein in wheat. Repeated exposure to wheat accelerates glycation (a type of chemical reaction that happens when sugar molecules attack proteins or lipid fats) in the lining of your arteries, contributing to hardening. Read more about why wheat is bad for you in Wheat Belly by William Davis, MD. For more information, you can also read my article Gluten Sensitivity Affects 1 in 3.