The 6 best low-carb foods to cleanse your arteries

When we can't see something, it's easy to ignore it. However, if you've been eating an unhealthy diet for a while, there's something you need to know.

This is about the health of your arteries. Here are six of the best foods that can help you keep your arteries clean.

Healthy diets and lifestyles protect your arteries just as bad diets damage them.

6 Low Carb Foods That Clean Your Arteries

What Are Your Arteries—Exactly?

An artery is a muscular tube with three layers that provides vital blood flow to your body. As oxygen-rich blood is delivered from the heart to the tissues of your body, their job is to keep you healthy. Rather than focusing on the outer wall of your artery, we should examine its thin inner layer, called the endothelial.

Inflammation can be caused by any dysfunction of your endothelial layer, which leads to scarring. Vascular scarring causes cholesterol and calcium deposits to accumulate in the arteries. In medical circles, it's known as atherosclerosis.

Beware of Coronary Artery Disease (CAD)

The buildup of plaque narrows your arteries eventually, causing your heart to receive less blood flow. Coronary artery disease (CAD) occurs when you have this condition.

It is possible to experience chest pain or angina when you have CAD. Other common symptoms include shortness of breath. Strokes and heart attacks can result from total blockages.

Coronary Artery Calcification

Consider a Coronary Artery Calcification (CAC) test if you are concerned about your arteries. The foods listed below can help you if it shows signs of plaque buildup. However, there is no need to wait for the bad news. You can work on arterial maintenance and prevention right now.

Let's dig into the list and discover the 6 low-carb foods that can help you keep your arteries clean.

#6 Garlic

Garlic is probably your heart's favorite vegetable. As a powerful antioxidant, it protects your cells from damage and protects you from infection.

In terms of plant nutrition, garlic is an excellent source. This includes manganese, selenium, vitamin B6, and vitamin C. In addition to calcium, potassium, copper, and iron, a clove contains phosphorous, calcium, and selenium.

Studies have shown that garlic lowers high blood pressure and regulates cholesterol levels. This is all pretty amazing stuff, isn't it?

Our real interest lies in the findings of a 2016 study.

In the study, which was published in the Journal of Nutrition, the supplement Aged Garlic Extract was studied. Researchers found that it reversed the deadly buildup of plaque in your arteries [2].

Therefore, garlic and its preparations are effective in preventing and treating coronary heart disease (CHD).

#5 Berries

Due to their high nutritional content, berries can provide you with several health benefits. Consider strawberries, blueberries, blackberries, and cranberries, among others. When it comes to artery health, these tasty bite-size snacks are a fruit titan.

Among the phytochemicals found in berries are polyphenols, which include flavonoids. Flavonoids may reduce atherosclerosis risk factors through their antioxidant properties.

High blood pressure, high LDL cholesterol, and irregular blood sugar levels are some examples.

Furthermore, berries contain a high amount of nutrients that reduce inflammation. The antioxidants in these foods also help prevent damage to your cells and help prevent arteriosclerosis [3] [4].

A study in the American Journal of Clinical Nutrition found that blueberries reduced arterial stiffness over 6 months. Almost all of the study participants had metabolic syndrome [5].

#4 Cruciferous Veggies

You'll find broccoli, cauliflower, and cabbage, along with several other cruciferous vegetables in your cruciferous veggie crew. Consumption of cruciferous plants has been linked to improved arterial health [6].

You should reconsider your heart-healthy diet if these plant foods aren't part of it. In addition to being packed with vitamins, essential minerals, and powerful antioxidants, they are a great source of energy.

These vegetables contain high levels of dietary fiber, which is beneficial to your digestive system. Glucosinolates are sulfur-containing compounds present in cruciferous plants.

Atherosclerosis can be prevented with the anti-inflammatory, antiviral, and antioxidant properties of glucosinolates. In addition, research suggests that glucosinolates may reduce the risk of chronic diseases, including cancer [7].

Cruciferous vegetables have also been linked to reduced arterial calcification in other studies. As a result, you are less likely to develop atherosclerosis-related diseases [8] [9].

#3 Avocados

When you're looking for nutrient-dense low-carb food, look no further than avocados. Besides guacamole, it is a delicious complement to salads, sandwich fillers, and salad dressings.

In addition to being a delicious food, avocado is also a heart-healthy superfood counterpart. This is how it works inside your body.

According to research from the Pennsylvania State University, eating avocado daily can help lower the density of LDL cholesterol particles. Your arteries are less likely to become clogged with plaque if your LDL levels are low. Aside from preventing cholesterol oxidation, avocados contain vitamin E.

Potassium is also an essential mineral found in avocados. In addition to lowering your blood pressure, potassium eases tension inside your blood vessels.

#2 Leafy Green Veggies

Arugula, spinach, chard, and kale are heart-healthy leafy greens. It will benefit your body in the long run. You can keep your artery walls clean by eating their abundance of nutrients.

Many nutrients are contained in leafy green vegetables, such as vitamin A, vitamin C, vitamin K, fiber, and antioxidants. Additionally, they're a good source of calcium, potassium, folate, iron, and magnesium. [12]

Leafy greens absorb a mineral called nitrate as they grow. Your blood vessels function better when you consume dietary nitrates. Moreover, leafy greens contain potassium, which inhibits vascular calcification and contributes to atherosclerosis [13, 14].

A number of studies have examined the heart-health benefits of leafy greens over the past several years. It has been shown that eating these veggies reduces your risk of heart disease [15].

#1 Extra Virgin Olive Oil

There is no doubt that olive oil consumption... particularly extra virgin olive oil... reduces the risk of Coronary Heart Disease (CHD) and Cardiovascular Disease (CVD). Based on findings published in March 2020 [16], this study was conducted over 24 years.

In what way does olive oil work? Do you know what's going on inside your body?

Scientists believe olive oil's polyphenol compounds are to blame. Antioxidants found in polyphenols promote good health. You're heart and blood vessel health is supported by these antioxidants.

The extra virgin variety of olive oil has the highest content of polyphenols. In comparison to regular oil, it provides more anti-inflammatory protection against atherosclerosis [17].

A study conducted over a period of four months... published first in the European Journal of Nutrition... followed 82 volunteers with early atherosclerosis.

The amount is just 1 ounce. A daily dose of olive oil significantly improved the function of their blood vessels. Inflammatory markers were also significantly reduced [18].

1. https://www.bbcgoodfood.com/garlic-nutrition/

2. https://www.sciencedaily.com/aged-garlic-extract/

3. https://pubmed.ncbi.nlm.nih.gov/atherosclerosis-prevention/

4. https://www.ncbi.nlm.nih.gov/berry-consumption-on-CVD-risk/

5. https://academic.oup.com/reduce-arterial-stiffness/

6. https://www.health.harvard.edu/veggies-better-artery-health/

7. https://www.ncbi.nlm.nih.gov/pmc/glucosinolates/

8. https://www.ahajournals.org/lower-ASVD/

9. https://pubmed.ncbi.nlm.nih.gov/protect-against-vascular-calcification/

10. https://catalyst.harvard.edu/avocados-lowers-bad-LDL-cholesterol/

11. https://www.ncbi.nlm.nih.gov/prevents-cholesterol-oxidation/

12. https://www.heart.org/potassium-lowers-HBP/

13. https://www.eatright.org/leafy-greens-nutrients/

14. https://www.ncbi.nlm.nih.gov/pmc/articles/dietary-nitrates/

15. https://www.ncbi.nlm.nih.gov/pmc/dietary-potassium/

16. https://www.ncbi.nlm.nih.gov/leafy-greens-reduce-CVD/

17. https://www.ahajournals.org/lower-CHD-and-CVD-risk/

18. https://pubmed.ncbi.nlm.nih.gov/olive-oil-anti-inflammatory-effects/

19. https://link.springer.com/improved-blood-vessel-function/

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