With heart disease being the number-one killer of men in America, it is no wonder that methods of reducing cholesterol and plaque build-up in the arteries have become an increasingly popular issue. There are many prescription drugs that help achieve this, but there are also a number of foods that clean out arteries naturally. Since diet is one of the main reasons arteries become blocked in the first place, proper diet is perhaps the best solution.
Olive Oil
Olive oil is a staple in Italian cuisine. While most people assume the food to be rich and fattening, studies have shown that the use of olive oil as the only cooking oil can cut the risk of heart disease in half. Olive oil does contain monounsaturated fat, which is less likely to become oxidized and therefore stick to artery walls.
Garlic
Garlic helps the heart in numerous ways and has been considered a "cure-all" for hundreds of years. First, it stimulates the production of nitric oxide in the lining of blood vessels, which helps them to relax. It also helps prevent calcification of the blood vessels, a weakness that allows plaque to form. Nanoplaque, the first building blocks of plaque, are also reduced by up to 40 percent with regular ingestion of garlic. Also, this handy food helps to prevent the oxidization of cholesterol.
Salmon
Salmon is rich in omega-3 fat. This is the good kind of fat; it helps prevent clots from forming inside arteries and boosts metabolism. Wild-caught salmon is much better than farm-raised.
Leafy Greens
Many leafy greens are not only beneficial to the digestive tract but also the heart. Spinach is chock full of vitamins A and C, which help prevent cholesterol from oxidizing. Swiss chard has many antioxidants and high amounts of vitamin E. Vitamin E is important in eliminating free radicals that cause oxidization and is also believed to reduce the risk of developing atherosclerosis. Green tea falls into the leafy-greens category as well. It contains procyanidins, which help prevent blood clots in arteries and helps promote healthy endothelium.
Whole Grains
Whole grains and other high-fiber foods are important to help clean out arteries. White bread should be replaced with whole-wheat bread. Oats should also be worked into the diet.
Other Fruits and Vegetables
Grapefruit contains pectin which slows the rate of atherosclerosis. Apples, especially red delicious and granny smith, are also high in procyanidins. Tomatoes are rich in lycopene which also prevents cholesterol from oxidizing. Beans are other great sources of soluble and insoluble fiber. These fibers help to remove cholesterol-containing bile from the body.
What to Avoid
Fried foods are abundant in trans fats and should be avoided. Low-cost vegetable oils and hydrogenated oils also increase cholesterol and plaque build-up. The only way to avoid these additives is to read the labels at the supermarket.
Tags: helps prevent, blood vessels, cholesterol from, cholesterol from oxidizing, cholesterol plaque, cholesterol plaque build-up
