Artery blockage can be a silent killer. But as you know, this blockage doesn’t become clogged overnight. It can literally take decades for the blockage to reach the point where it’s noticed. In fact, most people don’t detect the narrowing of their arteries until it leads to severe complications.
BY: GUY JABBAR
According to the research, some clogged artery patients are unaware that they even have a problem until it’s too late. Their symptoms don’t present themselves until the clog blocks at least 70% of the artery.
At that point, they may experience chest pain, shortness of breath, sweating, nausea, dizziness, weakness, fatigue, fast-beating or pounding heart.
However, many patients also experience other symptoms, depending on the location of the artery and the blockage. If the clogged arteries continue to worsen, the blockage increases the risk of stroke, which is a medical emergency that occurs when the blood supply to the brain is interrupted or significantly reduced.
What causes clogged arteries?
Overtime, arteries can get clogged or blocked. According to leading expert findings, this condition is also known as atherosclerosis (Silent Killer), which occurs when fats, cholesterol and other substances accumulate in and on the artery walls.
When the body cannot repair the damage with collagen, it forms a patch or buildup with other particles in the bloodstream. This buildup is called plaque, which causes arteries to narrow, blocking blood flow. The plaque can also burst, which can lead to a blood clot–also known as arterial embolism.
NOTE: Normally, healthy arteries are flexible and elastic. But over time, the walls in the arteries can harden, a condition commonly called hardening of the arteries—which can become life-threatening.
Artery damage may also affect your vital organs–like the heart and brain. This damage can be caused by various factors that may trigger a medical emergency, such as high blood pressure, high cholesterol, smoking, diabetes, obesity, and inflammation.
Before you get alarmed, you shouldn’t panic just yet! You should know, there’s some simple things that you can do. And you should also know, and it has everything to do with your diet.
Can clogged arteries be reversed?
If you’re living with clogged arteries, then you already know the damage is already done. And you also probably know by now, that medication cannot remove the blockages; they simply alleviate the negative effects.
Surgery may be a more likely alternative to unclog your arteries, but it will definitely demand long-term lifestyle changes, diet, and regular exercise.
However, there are some foods that can help you keep your arteries healthy and prevent health issues in the future that can unclog your arteries without surgery.
8 Foods That Can Help Clean Your Arteries Naturally:
1 – AVOCADOS
In case you didn’t know, avocados are fruits! Although this fruit isn’t as sweet as other fruits, it contains some essential vitamins, minerals, healthy fats, and fiber that play a key role in keeping the cardiovascular system healthy.
Avocados are bright green, pear-shaped berries (yes, that’s right!) It’s considered a berry. They’re also known as alligator pears or butter fruit. It also happens to be one of the foods that helps to unclog arteries naturally.
Studies show that daily consumption of avocado results in improved blood cholesterol (lower LDL and higher HDL).
- LDL (low-density lipoprotein) cholesterol, sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
- HDL (high-density lipoprotein) cholesterol, sometimes called “good” cholesterol, absorbs cholesterol in the blood and carries it back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.
In just 7 days of eating avocado daily, participants saw an average 22% reduction in unhealthy cholesterol (LDL). The consumption of avocado increased HDL cholesterol by 11%, and HDL helps keep arteries clear of obstructions.
An average serving of avocado also contains a healthy amount of fiber, protein, and vitamins that can benefit the heart. Here are other health benefits of Avocados that can help prevent or reverse disease: cancer, depression, inflammation, digestion, high blood pressure, heart, vision, pregnancy, arthritis and osteoporosis.
2 – CITRUS FRUIT
Fruits like Oranges, Tangerine, Lemons, and Grapefruits. Eating oranges and grapefruit in particular, according to a study by the University of Southern California Department of Preventive Medicine, foods that are high in viscous fiber, protect your arteries from clogging.
Viscous fibers are found in the walls of plant cells. These fibers are characterized by their ability to form a liquid or gel solution when combined with water in your digestive system, according to Healthfully.
In a study published in Arya Atherosclerosis, citrus fruit was found to have significantly reduced blood pressure and stenosis, which is the narrowing or restriction of a blood vessel or valve that reduces blood flow.
Symptoms of stenosis most often occur in the lower back and the neck. Others may experience pain, tingling, numbness and muscle weakness.
NOTE: An apple a day has its benefits when it comes to helping unclog arteries naturally. Its properties are also known to improve the health of your blood vessels, gut health, benefit brain function, and even reduce your risk of dying early by up to 35%!
Researchers at Ohio State University discovered that apples could help prevent plaque buildup within arteries. They reported that eating one apple daily for four weeks can reduce unhealthy cholesterol by as much as 40%.
3 – BROCCOLI
Broccoli has been around for more than 2000 years. It was first introduced to the United States by Southern Italian immigrants but did not become widely popular until the 1920s.
The fast-growing plant, also known as the “Crown of Jewel Nutrition” because it is rich in vitamins and minerals.
This immune system fighting vegetables is closely related to cabbage, kale, cauliflower, and brussel sprouts.
Although broccoli serves many important purposes, one of them is to help prevent artery clogging as it’s packed with vitamin K, which prevents calcium from damaging the arteries.
Broccoli also prevents cholesterol oxidation, and contains sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.
It is also full of fiber, which lowers blood pressure, and reduces the stress that can lead to tearing and plaque build-up of arterial walls. And if that’s not enough, here are more reasons why you should incorporate broccoli into your diet.
Those other health benefits of broccoli include its ability to prevent cancer, improve digestion, lower cholesterol levels, detoxify the body, and maximize vitamin and mineral allocation.
Also, it helps to prevent allergic reactions, boosts the immune system, protects the skin, prevents birth defects, lowers blood pressure, eliminates inflammation, and improves vision health.
4 – WALNUTS
A study conducted by Yale University’s Prevention Research Center found that eating about eight shelled walnuts worked better than olive oil at protecting arteries from damage that can follow a meal high in saturated fat.
So, if you enjoy eating nuts, focus your attention on walnuts. They have a ton of benefits to them!
Here are more Proven Health Benefits of Walnuts: Rich in Antioxidants, Super Omega-3 source, Decreases Inflammation, Promotes a Healthy Gut, and Reduce Risk of Some Cancers.
In addition, it also Supports Weight Control, Manages Type 2 Diabetes and Lower Your Risk, Lower Blood Pressure, Supports Healthy Aging, Male Reproductive Support, and Improves cholesterol levels.
5 – FLAXSEEDS
Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. If you aren’t a fan of flaxseeds, you should start getting used to them. They have a ton of health benefits to them; one is helping the health of your arteries.
A study published in the Canadian Journal of Cardiology concluded that flaxseed could have strong beneficial effects in the primary and secondary prevention of cardiovascular disease.
Cleveland Clinic notes that Flaxseeds have “omega-3 fatty acids, fiber, and phytoestrogens that boost heart health.”
NOTE: Phytoestrogens may also have health benefits for humans, such as reducing the risk of breast cancer. It also contains natural or herbal remedies for relieving menstrual issues or irregularities. This plant-based hormone [Phytoestrogens] may cause fertility in all female mammals.
Flaxseeds are not hard to find. You can find flax seeds in ground form or in your favorite type of bread or cereal.
6 – POMEGRANATES
This juicy low-calorie red fruit is not only fun to eat, but if you’ve ever tried it—it’s extremely addictive. But beyond its enjoyable flavor, pomegranates are high in fiber, vitamins, and minerals.
The round red fruit also contains beneficial properties that promote heart health, urinary health, inflammation control, exercise endurance, anti-cancer properties, anti-microbial properties, digestive health, promotes brain health, and is rich in antioxidants.
NOTE: Pomegranate arils (seeds) can be eaten. They are also rich in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.
In addition, both in the laboratory and in clinical studies, pomegranate has proven to stop a number of chronic changes that are associated with cardiovascular disease.
This delicious fruit fights cardiovascular disease by reducing oxidative stress, supporting synthesis and activity of nitric oxide and much more.
7 – CINNAMON
Cinnamon is a spice that is extracted from bark. It has been used in traditional medicine around the world for thousands of years.
Although this spice is popular in cooking and baking, there are tons of different health benefits to eating cinnamon in its natural form.
It’s considered an antioxidant; it has anti-inflammatory properties, and it can also cut the risk of heart disease.
NOTE: The two main types of cinnamon are: Cassia: Also called “regular” cinnamon, this is the most commonly used type–found in grocery stores. And two: Ceylon: Known as “true” cinnamon, Ceylon has a lighter and less bitter taste.
In a study published in Diabetes Care, researchers found that cinnamon improves the glucose and lipids of people with Type 2 diabetes.
Based on another research study conducted by the College of Pharmacy, Western
University of Health Sciences, in Pomona California, concluded that cinnamon can have the effect of reducing cholesterol, LDL cholesterol, and triglycerides.
Although cinnamon contains tons of benefits, too much of it may cause liver damage, increase cancer risk, mouth sores, low blood sugar, breathing problems, and even interact with certain medications.
EXAMPLE: If you’re taking medication for diabetes, heart disease, or liver disease. This is because cinnamon may interact with those medications, either enhancing their effects or intensifying their side effects.
8 – TURMERIC
A relative of ginger, this vivid yellow-orange spice from the Curcuma longa root is common in Indian, Southeast Asian, and Middle Eastern cooking. It’s also been used as medicine in places like India for centuries to treat issues such as breathing problems.
Today, many scientific researchers claim that turmeric can fight cancer, ease depression, and more. But what they can agree on is, when it comes to the health of your arteries and heart, turmeric can help solve many of the problems happening in your body.
Besides your heart and artery health, here are more benefits of turmeric:
- Depression
- Viral Infections
- Acne
- Headaches
- Premenstrual Syndrome
- Irritable Bowel Syndrome
In addition, there are several more benefits turmeric naturally provides: High Cholesterol, Type 2 Diabetes, Arthritis, Alzheimer’s Disease, and even helps fight Cancer.
9 – ONIONS
The onion has been cultivated for more than 5,000 years. However, our primitive ancestors have included wild onions into their diet long before then. It was eaten raw, cooked, dried, and stored to consume when food was scarce.
Today, the onion, a close relative of garlic, scallion, leek, and chive, are a staple in the cuisine of cultures worldwide. Additionally, there’s not many well-prepared cooked meals that don’t require the use of onions.
More recently, a study concluded that quercetin, found in onions can significantly reduce high blood pressure in hypertensive adults.
NOTE: Quercetin is said to have many health benefits such as reducing inflammation, fighting allergies, reducing blood pressure and cholesterol levels.
Dr. Jonathan Stegall explains that “Onions are involved in maintaining good blood pressure, inhibit hardening of the arteries, and keep the arteries elastic.”
Here are other benefits of onions that you probably didn’t know about: The use of onions was recommended for persons suffering from inflammation of the eye, heart disease, indigestion, kidney stones, and stiff joints.
Additionally, onions are also a potent diuretic, proven helpful in treating water retention, swelling, and inflammation–which is how your body protects itself from harmful bacteria, germs, infections, viruses, bacteria, diseases, etc.
10 – FISH
Fish is a healthy, high-protein food, especially important for its omega-3 fatty acids, which are essential fats that our bodies don’t produce on their own.
Omega-3 fatty acids play an essential role in brain and heart health. These extraordinary fatty acids have been shown to decrease inflammation and reduce the risk of heart disease, according to Healthline.
These acids are also known to have positive influences on blood cholesterol levels which ultimately leads to clogged arteries.
In a study done by the American Journal of Clinical Nutrition, it was found that women who ate two or more servings of fatty fish had better cardiovascular health.
NOTE: The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s.
The healthiest types of fish include those high in omega-3 fatty acids. Here are 12 healthiest fish you should eat:
- Alaskan Salmon
- Cod (White fish)
- Herring (Similar to Sardines)
- Mahi-mahi (also called Dolphinfish)
- Mackerel (Oily fish)
- Perch (White fish)
- Rainbow trout
- Sardines (Oily fish)
- Striped bass
- Tuna
- Alaskan pollock
- Char (Salmon family)
Now that you know 12 healthiest fish to eat, there’s others that contain higher levels of mercury contamination you might want to steer clear of. Here’s several fish to avoid: Shark, Swordfish, King Mackerel, and Tilefish
NOTE: Exposure to mercury can cause serious health problems, including toxic effects on the nervous, digestive and immune systems. It’s also harmful to the lungs, kidneys, skin and eyes.
Photo: Clean arteries can lessen chances of heart attack and strokes/Vlada Karpovich
How long can you live with blocked arteries?
According to medical experts, by neglecting this problematic issue, your clogged arteries; it will eventually lead to a shorter life expectancy.
Fortunately, you can live happily with a blocked artery. But even with one blocked artery, it may present a higher chance of reduced life expectancy.
Although experts argue these findings, their studies conclude that even asymptomatic patients, or rather, patients exhibiting no signs of symptoms can live up to 3-5 years. However, you may be able to help reverse clogged arteries through diet, exercise, and stress management.
Bottom Line
Those who have blocked arteries or atherosclerosis may simply be unaware of it. These 10 foods will help to clean your arteries naturally and reduce cholesterol, which will help prevent a heart attack or stroke.
If you have been experiencing any of these symptoms: chest pain, heart murmurs, shortness of breath, sweating, nausea, dizziness, or weakness, may be a sign of artery blockage and will require consultation with a cardiologist or vascular specialist.
In addition, making serious lifestyle changes and taking medications as prescribed could also reduce plaque buildup.
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