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Heart problems are a leading cause of death in many countries. The main risk factor for both heart attack and stroke is clogged arteries, which can block blood flow throughout the body. Stress, lack of movement and poor nutrition are known to all of which are believed to contribute to the increased incidence of heart attacks.
But making a few simple changes to your diet can significantly reduce your risk. Here are some foods and drinks that are known to help keep your arteries clear:
1. Salmon.
Salmon is considered to be one of the most heart beneficial foods and the reason for this is that it contains many healthy fatty acids that occur naturally in fish, as these acids help lower blood cholesterol and prevent it from escalating, reduce levels of triglycerides and reduce blood sugar levels Infections and other healthy options from fish there are tuna, herring, mackerel and of course it is better to buy organic fish if possible.
2. Orange juice.
Natural orange juice is rich in antioxidants that support blood vessel health, and orange juice is also known to lower blood pressure levels, and drinking two glasses of fresh juice a day is enough to cover your needs. recommended daily intake of vitamin C and provides you with sufficient vitamins and minerals to have a positive effect on your health.
3. Coffee.
Finally, there’s a wholesome reason to drink that morning cup of cheer. Studies have shown that drinking two to four cups of coffee a day can reduce the risk of a heart attack by up to 20 percent. It has negative effects on the stomach and excess caffeine is not considered healthy.
4. Nuts.
Nuts have long been known to be very high in healthy fats. These fats include omega-3 fatty acids and unsaturated fats. These substances are not only useful for maintaining healthy blood cholesterol levels, but they also benefit joints and memory. It’s worth noting that walnuts and almonds are especially high in these healthy fats, so eating a handful of them a day can make a difference.
5. Persimmon fruit (persimmon or persimmon).
Rich in fiber and nutrients, this fruit can help lower cholesterol levels. Known to the ancient Romans as the fruit of the gods, this fruit can be a sweet and savory addition to a salad or cereal.
6. Turmeric.
Turmeric contains high levels of curcumin, a substance that has many positive qualities, as this type of spice helps prevent excessive accumulation of fats and reduces inflammation of the tissues, also turmeric can impart a more pleasant taste to many dishes and can also be drunk as a kind of delicious tea.
7. Green tea.
Green tea is known for its effects on stimulating and calming the body at the same time, and one of the reasons is that it contains catechins found in tea leaves, as this type of antioxidant reduces cholesterol absorption and supports the process. metabolic, so drinking one or two cups of tea a day is enough to provide the maximum benefit to the body.
8. Watermelon.
Not only is this summer fruit considered refreshing, but it also has the ability to dilate blood vessels which promotes the production of nitric oxide, so eating a piece of watermelon can work wonders.
9. Whole grains.
Using whole grain flour is another effective way to prevent high blood cholesterol, as it is high in fiber that binds to cholesterol and prevents it from building up in the arteries, and foods that contain whole grains not only prevent the cholesterol buildup, but they also help break down any existing buildups, oats, brown rice, and wholemeal bread are good sources of whole grains.
10. Cheese.
Cheese doesn’t always have the best reputation when it comes to cholesterol, but if it’s not eaten in excess, it can actually help lower blood pressure and cholesterol levels.
11. Algae.
The list of healthful components found in seaweed is truly impressive, as it is rich in many minerals, vitamins, proteins, antioxidants, and carotenoids, and consuming it regularly can help regulate blood pressure and dilate blood vessels, both of which are beneficial for maintain healthy blood circulation, as studies have shown. People who regularly eat seaweed have been able to reduce their cholesterol levels by up to 15%.
12. Cranberries.
Cranberries are very rich sources of potassium: if you drink cranberry juice regularly, it will increase the levels of good cholesterol in your blood and lower your levels of bad cholesterol by up to 40%.
13. Cinnamon.
In addition to its ability to impart a delicious flavor to tea or baked goods, cinnamon is an important tool in fighting high cholesterol by preventing its buildup in the arteries, and as little as one teaspoon a day can have a dramatic effect.
14. Pomegranate.
Pomegranate is a food rich in phytochemicals that naturally increase nitric oxide production, which in turn is a good way to help circulation. This exotic fruit can also make a great addition to salads, and pomegranate juice is a ‘another healthy option.
15. Spinach.
Not only is spinach good for muscles from papaya, it also helps clean out arteries and lower blood pressure, and although the myth that spinach is rich in iron has been debunked, this leafy vegetable is still known to be high in iron. potassium and folic acid. substances reduce the risk of heart attack and support muscle tissue.
16. Olive oil.
The Italians and Greeks have long known the secret to good health, as high-quality olive oil supplies the body with the healthy fats it needs and reduces cholesterol levels, and this can reduce the risk of heart attack by up to 41%.
17. Broccoli.
This green vegetable is very rich in vitamin (K), which prevents calcium from depositing in the arteries, and broccoli is also useful for maintaining blood pressure and cholesterol levels, so whether you eat it raw as a snack, or cooked as part of a main meal, broccoli is considered a nutrient-rich addition to your day.
18. Avocados.
It is no longer a mystery that avocado is considered one of the most beneficial fruits for us, as the fats in avocado promote a healthy balance between good and bad cholesterol, very vital for arterial health, and this fruit is also considered delicious whether added to salad, or on bread, or eaten on its own with a little salt and pepper.
19. Asparagus
Asparagus is a powerful fighter against high cholesterol, as the asparagus content prevents clogged veins and infections, and tastes delicious when used as a main course, as a soup, or as a side dish to a pasta or potato dish.
