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Heart disease is NOT\u00a0a natural process that we have to\u00a0accept as “inevitable,” based on family history. We must all understand that our daily decisions, especially regarding what we eat, is\u00a0what we need to consider first and foremost.<\/p>\n
More people need to understand that we can use food as medicine, and slough off the pharmaceutical industry\u00a0that only puts a bandaid on our health issues, and does not cure the\u00a0problem.\u00a0We can take\u00a0back control of our health with nutrition, as food is the only medicine that will both nourish us and heal our bodies in a way that will produce lasting health.<\/p>\n
Statistically, atherosclerosis or progressive clogging of the arteries, is the #1 killer on the planet. It’s a complex process that involves autoimmunity, infection, dietary issues, and other unknown factors. But the good news is that\u00a0it is entirely preventable, and in some cases reversible,\u00a0despite conventional medical opinion.<\/p>\n
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Arteries are blood vessels that deliver oxygen-rich blood from the heart to different tissues throughout the body. Each artery is a muscular tube consisting of three layers:<\/p>\n
The largest artery is the aorta, and it has a network of smaller arteries, known as arterioles and capillaries, which extend throughout the body. Healthy arteries have smooth inner walls and blood flows through them easily, but when plaque builds up on the inner walls, the arteries become clogged and inhibit blood flow.<\/p>\n
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Plaque is made of different substances that circulate in the blood such as fat, cholesterol, calcium, cellular waste, and fibrin. Those who have high levels of LDL (low-density lipoprotein)\u00a0or BAD\u00a0cholesterol, along with low levels of HDL (high-density lipoprotein)\u00a0or GOOD\u00a0cholesterol have a higher risk of developing clogged arteries. SOme other risk factors are high blood pressure, diabetes and smoking.<\/p>\n
Clogged or blocked arteries can lead to different health problems like coronary artery disease,\u00a0carotid artery disease,\u00a0peripheral artery disease,\u00a0myocardial infarction or heart attack, and stroke.\u00a0Keeping the\u00a0arteries healthy and free of blockage is very important, and you can do this by following a healthy lifesyle and eating healthy foods. Many foods are particularly beneficial for maintaining clean, unclogged arteries and improving your heart health, and I have listed some of the top one below.<\/p>\n
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As I\u00a0have talked extensively in many of my previously writen articles, garlic can save your life<\/a><\/strong>. It has been found to regress plaque buildup in the arteries, among many other potentially life-saving health benefits.<\/p>\n The American Heart Association recommends at least six servings of whole grains daily. Steel-cut oatmeal, oat bran, barley and rice bran are whole grains containing soluble fiber, which binds to excess LDL cholesterol in your digestive tract and allows it to pass from your body. Whole grains also give you magnesium, which dilate blood vessels, keeping your blood pressure healthy.<\/p>\n Some fruits also contain soluble fiber to help to clean your arteries. and by adding four to five servings of apples, pears, bananas, prunes or oranges to your diet for their LDL cholesterol-lowering properties. These fruits also provide potassium, which can lessen the effects of dietary sodium on blood pressure.\u00a0Pomegranate<\/strong><\/a>\u00a0is particularly healing, and\u00a0has been found to regress plaque buildup in the arteries,\u00a0as well as providing\u00a0dozens of validated health benefits. W<\/a>atermelon has been found to reduce atherosclerosis in animals, and offers an\u00a0amino acid (L-citrulline) that\u00a0helps lower blood pressure\u00a0&\u00a0widen the blood vessels by stimulating nitric oxide production. Watermelon helps modify blood lipids and lowers belly fat accumulation, which in turn reduces the risks associated with coronary artery plaque accumulation and heart disease.<\/p>\n Soluble fiber is also found in legumes, so try to have 3\u00a0to 4\u00a0servings of legumes each week. Include lentils, kidney beans, lima beans, chickpeas or non-GMO soybeans in your diet to help remove LDL cholesterol from your system.<\/p>\n Vegetables contain compounds called plant sterols, which work in the same way soluble fiber does,\u00a0whisking away harmful LDL cholesterol from your body. Eating\u00a0a variety of 3 to 5\u00a0servings per day, of deeply colored vegetables, including sweet potatoes, broccoli and carrots. Vegetables contain potassium\u00a0that\u00a0counter acts salt’s ability to raise blood pressure. Dark leafy greens, such as spinach and kale, provide magnesium, which is important for blood pressure regulation.<\/p>\n Kimchi\u00a0is\u00a0a Korean recipe\u00a0that\u00a0combines fermented cabbage, hot pepper, and other ingredients, including fermented fish, which appears to stall the atherosclerotic process in the animal model.\u00a0It also offers\u00a0strains of good bacteria in that\u00a0have been found capable of degrading toxic chemicals that can cause\u00a0bodily harm.<\/p>\n Oily fish contain super-healthy omega-3<\/strong><\/a>\u00a0fatty acids, which can help reduce inflammation in the arteries, which\u00a0is one of the causative factors of plaque formation. Eat two servings of wild caught salmon<\/strong><\/a>, halibut, mackerel, albacore tuna or lake trout weekly.<\/p>\n Almonds, walnuts<\/strong><\/a> and hazelnuts count toward your three to four weekly servings of nuts, seeds and legumes recommended by the American Heart Association. Nuts contain omega-3<\/strong><\/a> and omega-6 fatty acids, which help keep your arteries healthy, as well as magnesium to help prevent plaque formation and keep your blood pressure steady.<\/p>\n This heart-healthy oil also contain omega-3 and omega-6 fatty acids, which help prevent plaque formation, and even\u00a0boosts your levels of HDL, the good cholesterol, which helps reduce plaque formation in the arteries.<\/p>\n<\/section>\n This Indian spiceis known as an excellent cardioprotective, with over 30 studies backing this fact<\/a><\/strong>. One study found that curcumin prevented damage to the arteries associated with blockage.<\/p>\n Probably one of the most underappreciated super foods on the planet, sesame seed, which we have shown is as effective as Tylenol for arthritic pain<\/strong><\/a>, may be an excellent cardioprotective substance, ideally suited for preventing the progression of atherosclerosis. One animal study found it was capable of preventing atherosclerosis lesion formation.<\/p>\n A doubled-blind, randomized study, published in 2005, in the journal Atherosclerosis <\/em>found that a simple intervention using 2.5 mg folate, 25 mg Vitamin B6, and 0.5mg Vitamin B12 for 1 year, resulted in significant reductions in arterial thickness (as measured by intima media thickeness).\u00a0Niacin and\u00a0folate\u00a0alone have also been show to have this effect in patients. [Note: Always opt for natural sources of the B-group vitamins, including probiotic supplementation, or a whole food extract, versus synthetic or semi-synthetic vitamins which dominate the market today.<\/p>\n This is an amino acid that’s capable of preventing arterial thickening by up to 24%.\u00a0There has been\u00a0extensive literature written\u00a0on arginine supplementation,\u00a0with\u00a0over 30 studies demonstrating this fact, in addition to 150 known health benefits.<\/a>\u00a0<\/strong>It is also capable of addressing the underlying dysfunction associated with cardiovascular disease.<\/p>\n You can get a good\u00a0amount of arginine from protein-rich foods, including pork, beef, chicken, turkey and dairy products. The top choices for seafood are tuna<\/strong><\/a>, salmon<\/strong><\/a>, halibut, trout, tilapia<\/strong><\/a> and anchovies. Some wonderful\u00a0plant-based foods that provide arginine are soybeans, pumpkin seeds, sesame seeds, peanuts and walnuts<\/strong><\/a>. You’ll also get it from sweet green peppers, spirulina<\/strong><\/a>, and grains such as quinoa<\/strong><\/a>, oats<\/strong><\/a> and wheat germ deliver arginine, as do a variety of ready-to-eat cereals made from oats, rice and wheat.<\/p>\n Water is great, but avoid overly sugary\u00a0juices and processed drinks containing sugar. Black & green teas and red wine contain flavonoids, phytochemicals which protect your arteries. Have no more than one glass of red wine per day if you are a woman and two if you are a man.<\/p>\n","protected":false},"excerpt":{"rendered":" Heart disease is NOT\u00a0a natural process that we have to\u00a0accept as “inevitable,” based on family history. We must all understand that our daily decisions, especially regarding what we eat, is\u00a0what we need to consider first…<\/p>\nWhole Grains<\/span><\/h3>\n
Fruits<\/span><\/h3>\n
Legumes<\/span><\/h3>\n
Vegetables<\/h3>\n
<\/div>\n<\/section>\nKimchi<\/h3>\n
Fish<\/span><\/h3>\n
Nuts<\/span><\/h3>\n
Olive Oil<\/span><\/h3>\n
Turmeric\/Curcumin<\/h3>\n
Sesame Seed<\/h3>\n
B Vitamins<\/h3>\n
L-Arginine<\/h3>\n
Beverages<\/span><\/h3>\n