Shko Faraj Agha
Clean arteries are vital for efficient blood flow, supplying oxygen-rich blood to the body. When arteries become clogged, atherosclerosis sets in, increasing the risk of cardiovascular diseases. The Centers For Disease Control and Prevention (CDC) identifies atherosclerosis as a major cause of conditions like heart attacks and strokes.
Clean arteries play a crucial role in preventing cardiovascular disease, also known as the silent killer. Often devoid of symptoms, the condition tends to manifest when it worsens or reaches a severe stage.
1. Turmeric
Turmeric contains curcumin, a powerful spice that can lower LDL cholesterol and inhibit arterial plaque buildup. A 2011 study in Molecular Nutrition & Food Research revealed that turmeric outperformed lovastatin, a cholesterol-lowering drug, in reducing cholesterol and early atherosclerosis lesions.
2. Garlic
Garlic is a crucial ingredient for maintaining heart health by aiding in artery unclogging. In a 1997 study published in Nutrition Journal, it was discovered that garlic has the potential to prevent and treat atherosclerosis.
3. Ginger
Ginger, featured on Healthline.com, contains shogaols and gingerols that help prevent plaque buildup and unclog arteries by reducing total cholesterol.
4. Cayenne pepper
According to livestrong.com, cayenne pepper is a herbal remedy known for treating circulatory disorders and heart disease. With its compound capsaicin, this delicious spice enhances blood circulation and lowers the risk of strokes and heart attacks.
5. Lemon
According to healthline.com, incorporating lemon into your diet can greatly benefit your heart. Lemon has been shown to lower blood cholesterol levels and safeguard arteries from oxidative damage.
6. Cinnamon
According to a 2003 study in Diabetes Care, consuming one, three, or six grams of cinnamon can effectively reduce glucose levels, triglycerides, LDL cholesterol, and total cholesterol among individuals with type 2 diabetes.
7. Flaxseed
Blended flaxseed, a fiber-rich superfood, offers more than just dietary benefits. Packed with alpha-linolenic acid, an omega-3 acid, it aids heart health by reducing blood pressure and inflammation (Pubmed.com).
8. Kimchi or fermented cabbage
According to Fox News, research indicates that fermented cabbage or kimchi can help prevent aortic atherosclerosis in high cholesterol-fed rabbits. The active compound in kimchi, 3-94-hydroxy-3 and 5-dimethoxy phenyl, has demonstrated the ability to slow down the progression of atherosclerosis.
9. Sesame oil
According to a 2006 study in the Journal of Medicinal Food, sesame oil’s fatty acids have potential benefits in preventing atherosclerosis lesions and reducing blood cholesterol, triglycerides, and LDL cholesterol levels.
10. Pomegranate
Pomegranate juice is rich in heart-healthy nutrients like magnesium and selenium. A 2009 study in the American Journal of Cardiology showed that daily consumption of 230ml of pomegranate juice over 18 months could help slow the progression of carotid artery disease.
Do you eat these foods? Which one is your favorite?
