20 Foods that Keep Your Arteries Clogfree

20 Foods that Keep Your Arteries Clogfree

Source http://www.nhlbi.nih.gov/health/dci/Diseases/Angioplasty/Angioplasty_WhatIs.html

Your arteries are blood vessels that transport oxygen and nutrients from your heart to the rest of your body. In order for this important process to occur, your arteries should be flexible, strong, elastic and clear of any deposits.

All fruits and vegetables are said to help prevent heart disease, but certain varieties (like apples) pack a particularly powerful punch.
However, over time deposits of fatty substances, cholesterol, cellular waste products, calcium and other substances can build up in your arteries. These plaques can severely restrict blood flow and, even more seriously, they can cause your arteries to rupture, leading to blood clots. Blood clots can then block your blood flow entirely, leading to heart attack and stroke.In fact, a build-up of plaques in your arteries, known as atherosclerosis, is the main underlying cause of heart disease.So keeping your arteries clean is not only a key part of your heart health, it's a key to your health overall.While exercising on most days of the week is an excellent way to keep your arteries healthy, your diet also plays a major role. Here we've identified 10 foods that are especially adept at helping to keep your arteries clean.

1. GRAPE FRUIT: It contains a type of fiber called pectin, which has been shown in animal studies to slow down the progression of atherosclerosis.

2. GREEN TEA

This healthy beverage contains procyanidins, which have been found to help prevent blood clots and promote healthy endothelium (the tissues that lines blood vessels and your heart).

3. APPLES: Apples (particularly Red Delicious and Granny Smith) are also rich in procyanidins.

4. GARBANZO BEANS: Garbanzo beans contain both soluble and insoluble dietary fiber, which help to remove cholesterol- containing bile from your body. They are also known to help prevent heart disease.Consider them a wonder food. Countless studies suggest that eating 1 1/2 cups of beans daily provides enough soluble fiber to lower cholesterol levels. In addition, beans provide folic acid, a B vitamin that helps prevent buildup of homocyseine, a substance that clogs arteries in the same way cholesterol does. Toss up a hearty lunch - Create a bean salad by combining your favorite varieties of beans with chopped tomatoes, scallions and fat-free Italian dressing.

5. OLIVE OIL: Using olive oil as your exclusive source of oil may cut your risk of coronary heart disease almost in half, according to the CARDIO2000 case-control study, published in Clinical Cardiology. Meanwhile, studies show that particles of LDL (bad) cholesterol that contain monounsaturated fats (found in olive oil) are less likely to become oxidized. This is important because only oxidized cholesterol is able to stick to your artery walls and form plaques.

6. SPINACH: This leafy green contains both vitamin C and vitamin A, which team up to prevent cholesterol from becoming oxidized (and thereby helping to prevent plaques from forming in your arteries).

7. SALMON: Salmon is rich in omega-3 fats, which make blood less likely to clot inside arteries and prevent cholesterol from becoming damaged or oxidized. Choose wild-caught salmon (instead of farm-raised) for the most benefits.

8. TOMATOES: Tomatoes are rich in lycopene, an antioxidant that may make LDL cholesterol much less susceptible to becoming oxidized -- again, this is the first step in the formation of plaque formation and is a major risk factor for heart disease.

9. SWISS CHARD: Swiss chard is an excellent source of the antioxidant vitamin E, which helps prevent free radicals from oxidizing cholesterol. Eating a diet rich in vitamin E has been shown to significantly reduce the risk of developing atherosclerosis.

10. GARLIC: Garlic helps your heart and arteries in numerous ways, including:
Stimulating the production of nitric oxide in the lining of blood vessels, which may help them to relax
Inhibiting coronary artery calcification, which serves as a marker for plaque formation
Preventing the oxidation of cholesterol
Reducing the formation of nanoplaque (the first building blocks of plaque) by up to 40% and reducing the size of the nanoplaque that has already formed by up to 20%, according to a study by German scientist Professor Güautnter Siegel, M.D., from the University of Medicine in Berlin

11 ALMONDS  Most nuts are made of "good" (monounsaturated) fat, which will only help your cholesterol level. But almonds pack even more nutritional punch. They provide a dose of artery-protecting vitamin E, plus zinc, fiber and magnesium. Make a tasty breakfast or snack - Toss a handful of almonds over your morning cereal or yogurt. Or mix them with raisins to nibble on during the day.

12 CORN  Every kernel is packed with vital nutrients. The kernel skins contain corn bran, a fiber that has been shown to lower cholesterol levels. Fresh corn is also a good source of folic acid, the B vitamin that helps protect your arteries. Stir up a cool salad - Corn makes a great addition to any salad. Try it with red and green bell peppers, fresh coriander and your favorite lowfat dressing.

13 OATS  Oatmeal and oat bran are at the top of the list of cholesterol busters. Thanks to the soluble fiber in oats, cholesterol doesn't stand a chance. This fiber attaches itself to cholesterol and carries it right out of your system. Some studies have shown that eating just 1 1/2 to 2 1/2 cups of cooked oat-bran cereal daily can lower cholesterol levels as much at 20 percent. Make a hot breakfast - Stir up some oatmeal or oat-bran cereal, or add oat bran to your favorite bread and muffin mixes.

14 ONIONS  A cousin of garlic, onions are true to their family and fight hard for your heart's health. The flavonoid quercitin in onions has been shown to prevent LDL cholesterol from oxidizing and damaging artery walls. Yellow, red and Bermuda varieties are packed with them. Top off your favorite foods - Chopped onions work well as a topping for pizza, burgers or baked potatoes.

15  ORANGES  The king of citrus is packed with an unbelievable array of nutrients. The fiber pectin reduces cholesterol, especially in people with high levels. The antioxidant vitamin C protects artery walls. And the folic acid carries artery-clogging homocysteine out of your system. Whip up a smoothie - Combine 1 peeled orange, 1 cup lowfat frozen yogurt or milk, ice cubes and a splash of vanilla in a blender.

16 SOY  Numerous studies have shown that diets containing daily servings of soy protein reduce cholesterol levels and cut heart-disease risk. Try healthy fast foods - Check your local supermarket for soy veggie burgers and soy hot dogs, as well as soy milk and soybeans.

17 AVOCADOS  Think they're high in fat? They are. But most the fat is heart-smart monounsaturated. According to a number of studies, an avocado-rich diet may help lower levels of artery-clogging LDL cholesterol.

18 PEANUTS  That little bag of peanuts you get on the airplane is filled with nutrients. Peanuts supply vitamin E - the nutrient responsible for shielding your arteries from damaging cholesterol - plus folic acid, a B vitamin that protects your heart.

19 WINE  Sipping a glass of wine has a double benefit. The alcohol in wine increases your level of "good" HDL cholesterol; the flavonoids, which are most abundant in red wine, may help protect arteries from cholesterol damage and prevent blood clots. The key is moderation - just one or two glasses daily with meals.

20 RICE  Both brown and wild rice contain rice bran - a proven cholesterol fighter - and the antioxidant vitamin E. One cup also supplies a healthy dose of folic acid and other B vitamins that help keep your heart healthy. Make a speedy supper - Cooked beans and rice is a great instant meal. Or make a chilled rice salad with your favorite vegetables.