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Cardiovascular disease is said to be the major cause of death in the United States. This should not upset you because there are some things you can do in order to protect yourself from this life-threatening disease.
First of all, you should take care of your arteries. If you have fat and cholesterol build up on the arterial walls, this will lead to a formation of plaque, making your arteries become hard and narrow.
This condition is known as arteriosclerosis. The flow of the blood to the heart will be reduced which in turn will cause discomfort and chest pain (angina).
If the plaque breaks open, it will create a blood clot. In this way, the blood flow will be blocked and will lead to heart attack. If there is a blockage of an artery that is located or leads to the brain, a stroke will occur.
LDL and excessive amounts of that cholesterol can lead to blockage of the arteries. Triglycerides can be also very harmful because they are produced in the liver after drinking alcohol and an excessive amount of calories.
Blood vessel inflammation, high blood sugar, high blood pressure, smoking, and stress can also cause plaque buildup and damage the arteries and its inner layer.
So, to protect your health, you should follow a healthy diet and lifestyle!
How To Make A Thorough Detox For The Arteries
1. Eat The Mediterranean Way
When it comes to the health of your health, you know that following a balanced diet is of utmost importance, right? The Mediterranean diet has an abundance of unsaturated fats and antioxidants, and it is said to be extremely beneficial for the heart.
People living in this region, have a diet that is with limited amounts of red meat, eggs, butter, and sweets. They prefer to eat seafood, olive oil, whole grains, fish, legumes, nuts, and small portions of lean meat and chicken.
Actually, this diet is rich in vegetables, fruits, and high in fiber. The Mediterranean way of eating can reduce your risk of heart diseases, stabilize your blood sugar, and lower your triglycerides.
2. Cut Back On Salt and Sugar
The excessive consumption of sugar can lead to obesity, high blood sugar, and cholesterol.
The American Heart Association claims that men are not recommended to consume more than 9 teaspoons (150 calories) of sugar a day while women should not consume more than 6 teaspoons (100 calories) a day.
So, in order to satisfy your sugar cravings, make sure to eat fresh fruit that is rich in antioxidants.
3. Sleep For Better Health
It is very important to be well rested and get proper sleep. Sleeping is extremely important for your cholesterol levels and your overall health.
Lack of sleep is related to obesity, and it can affect the balance of ghrelin and leptin, the hormones which regulate your hunger.
4. Focus On Your Fats
According to the American Heart Association, you should consume more polyunsaturated and monounsaturated fats and avoid trans fat and saturated fats.
It is recommended to limit these fats to be only from 5-6% of calories you consume a day. For example, on a 2,000 calorie that will be 13 grams.
Avoid cream, cheese, butter, and baked goods like donuts, cookies, and cakes. You should eat fatty fish such as salmon and sardines or eat seeds and unsalted nuts.
5. Start Moving
In order to maintain your triglyceride and cholesterol levels, you should exercise 5 times a week, more than 30 minutes a day.
Combine moderate intensity training such as brisk walking and cycling and resistance training with low-intensity such as pushups with the aerobic exercise.
Those who already have high cholesterol should increase the intensity of the resistance training to high or moderate level. If you are a beginner, you can start with yoga. It will help you to lower your blood pressure and help you lose the excessive weight.
6. Stop Smoking
It is estimated that 1 out of 3 deaths of cardiovascular disease is caused by smoking. Cigarettes contain many harmful chemicals that can inflame your cells that line in the blood vessels.
This can lower the HDL cholesterol levels and lead to plaque. It is very important to quit smoking on time so you can protect your health. In fact, it takes one year after it, to be able to reduce your risk of heart attack.
If you don’t smoke for 5 years after you quit the cigarettes, your risk to have a stroke will be almost the same as the risk of stroke for non-smokers.
7. Enjoy Foods That Are Artery-Friendly
You may not be aware of this, but certain types of food can help you clean your arteries.
6 Foods for Clean Arteries
1. Ayurvedic Herbs
Guggul herb and a blend of honey and garlic can help you to lower your cholesterol. Herbs such as turmeric, myrrh, saffron, safflower, and calamus are recommended for people with arteriosclerosis
2. Oats and Chickpeas
Oats and chickpeas contain soluble fiber that has the ability to bind to the cholesterol in the digestive system and remove if before it goes to the arteries.
It is scientifically shown that both chickpeas and oats can lower your total cholesterol, without affecting the HDL levels.
3. Nuts
You can reduce the LDL by consuming nuts 5 times or more a week. This is about 50-100 grams of nuts such as almonds, pecans, and walnuts.
Nut can contribute reducing your total cholesterol. When it comes to your heart, they are considered as an even better option than a diet low in fats.
4. Pomegranates
A study involved people with carotid artery disease who consumed pomegranate juice for 3 years. The results showed that the juice reduced their arterial thickening by 30% and lower their blood pressure.
5. Avocado
Avocado is a great source of soluble fiber, antioxidants, monounsaturated fats, and vitamin A, vitamin C, and vitamin E. It can increase the HDL and lower the total cholesterol LDL. So, you can use avocado instead of butter. Trust me, you will love it!
6. Garlic
Garlic contains sulfur compounds that can effectively lower your cholesterol. It is scientifically shown that consuming garlic for 6-8 months can lower the serum cholesterol and triglycerides.
Moreover, it can raise the HDL and it is very beneficial for people with coronary heart disease.