Cardiovascular diseases are the leading cause of death on a global level.
Therefore keeping your heart and arteries healthy is extremely important. Fat and cholesterol plaque that builds up in your arteries narrows down your arteries and leads to clogged arteries, hence arteriosclerosis. Atherosclerosis is a serious disease which can block the blood flow and result in heart attack.
High levels of cholesterol and triglycerides increase the risk of developing cardiovascular diseases. Stress, high blood pressure, blood vessel inflammation, high blood sugar, and smoking can also contribute to plaque buildup.
Your overall health depends on your lifestyle. But, first of all, you need to protect your heart and clean your arteries. Are there natural ways to clean your arteries? Yes, there are. Just continue reading to find out the details.
A well-balanced diet plays a key role in maintaining your heart health. The Mediterranean diet is definitely the healthiest one for this purpose. This diet is rich in antioxidants, unsaturated fats, and fiber. The traditional Mediterranean diet is based on whole grains, seafood, legumes, nuts, olive oil, chicken, eggs, and red meat. It consists of more fruits and vegetables, unlike the typical American diet. These foods stabilize your blood sugar levels and reduce the risk of developing heart disease.
Restrict the intake of fats
The American Heart Association recommends consuming more polyunsaturated and monosaturated fats and reducing the intake of transfats and saturated fats to 6% of your daily calories. So, avoid cheese, butter, cream, donuts, cakes, cookies, and other baked goods. Eat more sardines, salmon, unsalted seeds, and nuts.
Reduce the intake of salt and sugar
Eating foods which contain too much salt raises your blood pressure. Sugar is also harmful as it increases your cholesterol levels and blood glucose which lead to obesity. The recommended dose of sugar for women is no more than 6 teaspoons per day. Men should not consume more than 9 teaspoons of sugar per day. Fruits which are high in antioxidants reduce sugar cravings.
Oats, pomegranates, nuts, herbs (turmeric, saffron, safflower), garlic, avocado are high in soluble fiber, vitamins, and monounsaturated fats, which remove the cholesterol in the digestive system and prevent it from going into the arteries. Also, these foods reduce your blood pressure and reduce the risk of arterial thickening by 30%.
Be physically active
Exercising every day for at least 30 minutes will strengthen your heart, lower your blood pressure, and help you keep a healthy weight. Do low-intensity exercises like pushups and moderate-intensity exercises like cycling or walking 5 times in a week. If you are a beginner, it is recommended to start with yoga. This physical activity will relax your body and mind.
Get enough sleep
Sleep deprivation is linked to obesity, as it causes hormone imbalance. Also, it increases your food cravings and makes you crave for junk food and fatty foods.
This bad habit is the main factor in developing cardiovascular diseases. Cigarette smoke contains dangerous chemicals which can cause inflammation of the cells that line blood vessels. Smoking contributes to the buildup of plaque in the arteries and increases the risk of heart attack, as it narrows down your arteries and slows down blood flow.