Our arteries are the largest blood vessels in our body playing a critical role in delivering oxygen and nutrients all throughout the body. Unfortunately, these arteries can get clogged with plaque over time due to different factors such as age, diet, and lifestyle. The good news is that this can be reversed!
We’re going to share with you the top foods that will reverse this plaque buildup and aid in cleaning out your arteries, helping you achieve a healthy lifestyle by lowering LDL “bad” cholesterol, reducing inflammation, and balancing blood sugar levels.
Fatty Fish such as salmon, tuna, and mackerel are high in omega-3-fatty acids and are among the top foods that support heart health and have been shown to reduce coronary heart disease in adults.
Their high content of omega-3-fatty acids support cardiovascular health and are recommended by the American Heart Associated (AHA) to be consumed at least twice per week to help reduce/prevent the risk of a stroke or heart attack by cleaning out your arteries.
Extra Virgin Olive Oil
One of the top culprits that cause clogged arteries and coronary heart disease are oils high in saturated fats. Luckily, the main fat olive oil contains is a kind of fat known as monounsaturated fatty acids or “MUFA” which has been considered a healthful fat by many experts.
Many different studies suggest that extra virgin olive oil consumption is associated with reduced risk of cardiovascular disease and mortality in individuals who are at high risk for heart problems. This means that olive oil can help unclog your arteries!
Make sure to check out our delicious Greek Chicken Salad and enjoy the countless flavors and benefits it has to offer. Here’s a hint: The dressing is olive oil based!
Two of the major risk factors for heart disease are high LDL “bad” cholesterol and high blood pressure. Walnuts are amongst the top foods to help support heart health due to their high content of monounsaturated fat and omega-3-fatty acids. The American Heart Association (AHA) recommends eating about 4 servings of unsalted nuts a week.
When it comes to healthy snacking, walnuts among other types of nuts, like almonds, pecans, and hazelnuts should always be on the top of your list! Eating a diet that includes nuts will help clean out your arteries and reduce inflammation in the body.
Here’s a heart healthy snack option for you: Greek yogurt and berries with walnuts by PurePlates.
Like olive oil, avocados contain lots of heart-healthy and LDL cholesterol reducing fats, or “MUFAs”
In fact, one study found that a moderate-fat diet with one avocado per day is associated with a significant reduction of LDL cholesterol levels in adults who are overweight and obese. No wonder avocados are considered a “superfood!”
Flaxseeds are high in alpha-linoleic fatty acids, which are essential fatty acids only found in a diet containing plants. Alpha-linoleic fatty acids are a specific type of omega-3-fatty acids that have a powerful impact on cardiovascular health.
Due to its high alpha-linoleic FA content, studies have shown that flaxseeds are an excellent plant-based food to combat cardiovascular disease and help reverse it!
Pro tip: Grinding your flax seeds will help your body to break them down better for optimal absorption.
Beans, peas, chickpeas, and lentils are all part of the legume family that help support our heart health. Legumes are rich in soluble fiber, which is shown to help reduce LDL “bad” cholesterol levels in adults who are at high risk for heart disease.
According to the Dietary Guidelines for Americans, experts are saying that Americans don’t consume enough legumes in their diet and recommend eating 3 cups per week in order to fight heart disease and lower blood pressure.
Check out this Hearty Turkey Chili from Pure Plates for a recipe rich in legumes, specifically black beans to help clean out your arteries and prevent heart problems!
They Key Takeaway…
Eating a diet rich in monounsaturated fats and fiber is a powerful way to prevent heart disease, lower LDL cholesterol levels, and decrease blood pressure in adults who are at high risk.
Fatty fish, olive oil, walnuts, avocados, and many more foods we mentioned are perfectly healthy options that will help unclog your arteries from plaque buildup that happens over time!
Make sure to check out the different heart-healthy options that Pure Plates has to offer from breakfast to lunch, dinner, and different snacks!