March 11, 2022
Your arteries and veins have a critically important job: bringing nutrient and oxygen-rich blood to and from your heart and other organs and tissues of your body. Because of this, keeping your arteries and veins healthy should be a top priority. Unfortunately, clogged arteries are all too common among Americans, which can lead to other serious health complications, including vascular and heart disease, heart attacks, and strokes. The good news is that there are steps you can take to keep your arteries and veins strong which including eating certain foods. Here are 10 smart foods that can help clear out your arteries and blood vessels naturally.
Blueberries, blackberries, and strawberries may be little, but they can make a big impact on the health of your blood vessels. Thanks to the polyphenol compounds they contain, including quercetin and anthocyanin, berries can provide antioxidant and anti-inflammatory effects on your arteries and veins. This can help lower your cholesterol and maintain a healthy blood pressure, both of which benefits your heart and blood vessels.
Sardines, salmon, mackerel, and other fish high in omega-3 fatty acids can protect your vascular system from inflammation and conditions, such as atherosclerosis. They also can lower your risk of developing blood clots, increase your levels of good cholesterol, and lower triglyceride levels.
Avocados are a great option to maintain a healthy blood sugar and cholesterol, which is important for artery and vein health. Surprisingly, avocados are also an excellent source of fiber (with half an avocado containing around 6.5 grams), which can also reduce your cholesterol.
Believe it or not, dark chocolate has been attributed to improving healthy blood flow, preventing blood clots, reducing inflammation, and lowering blood pressure thanks to its high content of polyphenol compounds. Choosing an option that is low in sugar and eating it alongside walnuts is a great way to keep your blood vessels strong while maintaining a healthy blood sugar.
Leafy greens, such as spinach, are a good source of fiber and other micronutrients, including folate. Folate, in particular, is responsible for lowering the levels of the amino acid homocysteine in your blood, which can damage the lining of your veins and arteries if it gets too high.
Drinking green tea regularly can make you blood less likely to clot in your arteries and reduce inflammation. In fact, research suggests that drinking one cup of green tea a day can lower your risk of dying from a cardiovascular problem by up to 5%.
While all nuts are beneficial to good heart and blood vessel health, walnuts provide the highest levels of omega-3s that can prevent heart disease and promote healthy blood flow. Best of all, walnuts are also a great source of protein, healthy fats, and fiber, which can also support a strong cardiovascular system.
Beans, lentils, and chickpeas are high in soluble fiber can help lower your cholesterol, blood pressure, and inflammation, all of which can damage your arteries and veins over time. While most legumes are low in sugar, be sure to pair your legumes with a lean source of protein and healthy fat to prevent a potential blood sugar spike.