Part 1: Change Your Diet
1. Avoid foods that clog the arteries:
• Greasy fast food and other types of junk food.
• Limit or avoid animal fats, such as lard and butter.
• Saturated fat converts into cholesterol when enters the body and can stick to the artery walls, causing inflammation.
2. Eat healthy fats:
• Olive oil is rich in monounsaturated and polyunsaturated fats, which can help your arteries.
• Avocados contain 15 grams of unsaturated fat, and also plenty of vitamin C, vitamin K, folate, fiber, B6, and potassium.
• Nuts are also an excellent source of healthy fats. Walnuts are high in omega-3s and almonds are rich in monounsaturated fats.
• Fatty fish is another great source of omega-3s. Try tuna, salmon, herring and mackerel.
3. Increase your fiber consumption:
Soluble fiber has the ability to bind cholesterol in the body and pull it away. With this, your arteries will become cleaner and less inflamed.
• One of the best sources of fiber is whole grains, such as brown rice and whole-wheat bread.
• Broccoli is another good source of dietary fiber and it also contains calcium and vitamin K.
4. More antioxidant rich liquids:
Some of the best drinks rich in antioxidants include orange juice, pomegranate juice and green tea.
• Orange juice is rich in vitamin C and the antioxidants in this juice can also help improve the blood vessel function.
• Pomegranate contains phytochemicals, which can protect the artery lining from damage.
• Green tea is rich in antioxidants and catechins which decrease the body’s tendency to absorb cholesterol.
5. Consume more cranberries:
Cranberries are strong internal cleansers. They can help reduce “bad” LDL cholesterol and raise “good” HDL cholesterol.
• Eating cranberries on a regular base may reduce your risk of heart disease by 40%.
6. Drink coffee in moderation:
Drinking two to three cups of coffee a day may decrease your risk of heart disease, but too much coffee can do the opposite thing.
7. Reach for foods high in folic acid:
Folic acid is a special form of vitamin B that is suggested to have a direct relation to artery health.
• Spinach is high in folate. It also contains a large amount of potassium, which both can help lower blood pressure.
• Other sources of folate include watercress, citrus fruits, and peppers.
8. Mighty spices:
Certain spices can be beneficial for your arteries. These are some of them:
• Turmeric has anti-inflammatory properties. It can help reduce fatty deposits in the arteries for about 26%.
• Taking just 1 tsp of cinnamon daily can reduce the total amount of fat in your bloodstream. This will prevent further plaque buildup and lower bad cholesterol.
• Garlic can help reduce cholesterol, lower blood pressure and remove blood clots. It can promote better circulation.
Part 2: Change Your Lifestyle
1. Exercise more often
Aerobic, swimming, jogging and basketball are all good choices for exercising in order to get your blood pimping. If this is too intensive for you, then try walking at least 30 minutes a day.
2. Stop smoking
Plaque build-up in the artery walls can be significantly increased by smoking.
3. Lower your stress
Stress can make your blood vessels narrow which makes more difficult for the blood to flow.
Part 3: Natural Herbal Remedies
Some natural herbal remedies can help relax artery walls and promote better blood flow. Blue-green algae (spirulina), ginkgo biloba, hawthorn and red yeast rice are considered as most effective herbal remedies to help prevent and treat the clogged arteries.
You should always consult your doctor first before making any changes to your exercise, diet, and overall lifestyle. Also, it is not recommended to take any herbal remedy before consulting your doctor. He will be able to suggest you the best treatment for unclogging your arteries.