The largest cause of death in the United States of America is the cardiovascular disease. However, that should not worry you because the good news is that you can avoid that.
All you need to do is to take care of your arteries. If there is fat and cholesterol build up on the walls of your arteries with that, there is a formation of plaque.
When that happens your arteries become narrow and hard, this is a condition that is known as arteriosclerosis.
And when this happens, there is a reduction of the flow of blood to the heart, and that can lead to discomfort and chest pain, a condition that is known as angina.
If the plaque breaks open that can create a blood clot. And in case the blood clot is big that in turn can create a complete blockage of the blood flow and that lead to heart attack.
And in case it is an artery that is located or leads to the brain, and this artery blocks a stroke will occur.
Furthermore, blockage of the arteries might occur due to LDL and excessive amounts of that cholesterol.
The triglycerides are harmful as well. The triglycerides are produced in your liver after an excessive amount of calories and drinking alcohol.
What can also cause plaque buildup and damage the arteries and its inner layer can be blood vessel inflammation, high blood sugar, stress, high blood pressure and smoking.
But it doesn’t mean that you cannot reverse the plaque buildup. All you need to do is maintain a better diet and lifestyle.
How To Make A Thorough Detox For The Arteries
1. Stop Smoking
Do you know the statistic? Well it goes like this, 1 out of every 3 deaths of cardiovascular disease occurs because of smoking.
There are many harmful chemicals in your cigarettes that actually inflame your cells that line the blood vessels.
Because of smoking low HDL cholesterol levels and plaque might occur.
If you stop smoking you can undo some of the done damage. One year after you quit smoking, the risk of heart attack can decrease drastically.
Moreover, 5 years after you quit smoking the risk to have a stroke will almost be the same as the risk of stroke for a person that does not smoke.
2. Eat The Mediterranean Way
By now, you are surely aware of the fact that a diet that is well-balanced can help you a lot when it comes to the health of your heart.
The Mediterranean diet is said to be very beneficial for your heart because it has an abundance of antioxidants and unsaturated fats.
People that actually live in the Mediterranean region maitain a typical diet that is with limited amounts of sweets, red meat, butter, and eggs.
On the other hand, these people enjoy good diet such as seafood, fish, olive oil, whole grains, nuts, legumes and small portions of chicken and lean meat.
In fact, this diet includes vegetables, fruits and is high in fiber. Which is more than what there is in the usual American diet.
If you eat the Mediterranean way that can help you reduce the risk of heart diseases, lower your triglycerides and cholesterol and stabilize your blood sugar.
3. Sleep For Better Health
It is crucial to be well rested and to get the amount of sleep you need to. Sleeping is important for your overall health and also for your cholesterol levels.
In fact, deprivation of sleep is associated with obesity, and it might affect the balance of leptin and ghrelin. The leptin and ghrelin are hormones which regulate your hunger.
4. Focus On Your Fats
The recommendation of the American Heart Association is to consume more polyunsaturated and monounsaturated fats and to restrict on the trans fat and saturated fats.
You should limit these fats to be only from 5 to 6 percent of calories you consume on a daily basis i.e. on a 2, 000 calorie diet that would be around 13 grams.
To be more accurate, reduce on cream, butter, cheese. Also on baked goods such as donuts, cookies, and cakes that have trans fats which are very harmful.
As a substitute, you can eat fatty fish such as sardines and salmon. You can also eat seeds and unsalted nuts. If you want red meat, you should go for the leanest cuts.
5. Start Moving
If you want to maintain your triglyceride and cholesterol levels, bear in mind that you should exercise 5 times per week, more than 30 minutes on a daily basis.
You should also combine resistance training with low-intensity such as pushups with the aerobic exercise of moderate intensity such as cycling and brisk walking.
In case you already have high cholesterol, you should consider increasing the intensity of your resistance training to high or moderate level.
And in case you are someone that is just starting with any type of exercise you can start with yoga. Because it is said that when it comes to the health of your heart yoga is just as good as the general aerobic exercise.
The yoga can help you to lower your blood pressure, your LDL cholesterol and it can also help you to lose the unwanted weight.
And moreover, it is a stress-buster which means that it can help you relax.
6. Cut Back On Salt and Sugar
Consuming sugar can contribute to obesity, cholesterol, and high blood sugar.
According to the American Heart Association, when it comes to men they should not consume more than nine teaspoons i.e. 150 calories of sugar on a daily basis, while women should not consume more than 100 calories on a daily basis i.e. six teaspoons.
In order to satisfy your sweet tooth, you can eat fresh fruit that is rich in antioxidants. An excessive amount of salt especially processed table salt can clog your arteries and raise the blood pressure.
7. Enjoy Foods That Are Artery-Friendly
You might do not know this, but certain types of food can actually help you clean your arteries.
6 Foods for Clean Arteries
1. Ayurvedic Herbs
To lower your cholesterol, you can use the guggul herb, and you can also make a blend of honey and garlic.
For people with arteriosclerosis, the herbs such as saffron, turmeric, myrrh, calamus, and safflower may be beneficial.
2. Oats and Chickpeas
Oats and chickpeas have soluble fiber that may bind to the cholesterol in your digestive system and help remove it before it goes to the arteries.
According to studies both chickpeas and oats can help lower your total cholesterol and LDL, and they can do that without having an influence on your HDL levels.
If you consume nuts 5 times or more on a weekly basis that is around 50 to 100 grams of nuts such as walnuts, almonds, and pecans that can help you reduce the LDL.
And it can also contribute reducing your total cholesterol. In fact, it is proven to be even better than a diet that is low in fats when it comes to your heart.
According to one study people that had carotid artery disease consumed pomegranate juice.
They drank it for 3 years , and they managed to reduce their arterial thickening up to 30 percent and to lower their blood pressure.
On the other hand, those that did not drink pomegranate juice notice increase in thickness of their arteries by 30 percent.
The avocado is rich in soluble fiber, monounsaturated fats, antioxidants, and vitamin C, vitamin E, and vitamin A.
The avocado can lower the total cholesterol and LDL and increase the HDL.
Instead of butter, you can put avocado on your toast, you need to try it, and you might just love it.
The Garlic has sulfur compounds that can help lower your cholesterol.
According to one study consuming garlic for 6 to 8 months can lower the triglycerides and serum cholesterol.