Did you know that plaque does not affect only teeth? Atherosclerosis is a condition that is caused by the plaque in your arteries that clogs them and causes various cardiovascular diseases. According to some statistics, one in every four deaths in America is a direct consequence of a heart attack which is equal to a total of 610.000 people that die of a heart attack every year. During one year 735.000 Americans suffer from a heart attack and 210.000 of them experience it for the first time.
These numbers give just a vague inkling of how terrible cardiovascular diseases can be. Therefore, we often hear doctors talking about coronary disease prevention and timely diagnostics. Cardiovascular diseases do not exhibit any obvious signs and the condition will probably have advanced pretty far by the time we decide to visit a doctor. Treatment for atherosclerosis usually includes statins and other medications. The effect of statins, nevertheless, can’t be complete without proper nourishment of our body from the inside, which means that patients with heart problems need a change of their lifestyle, especially diet. The following text will shed some light on how you can change your diet, control the plaque and even shrink it to the minimum.
Fruits top all of the charts of recommendations for natural hypertension healing. They’re all full of fibers and vitamins that relax the arterial walls, which makes it easier for our blood to flow. Avocados proved to be very efficient at controlling arterial plaque. In one of the studies, it shrunk the level of LDL by 17 percent and raised HDL, the good cholesterol that is vital in the battle against the clotting of blood. If you don’t like raw avocados, try making a smoothie. For instance, start your day with a combination of an avocado and a melon. Cut the avocado in half, scoop the flesh out of it and put it in a blender. Mix it with a slice of honeydew melon, one cup of fat-free milk, a cup of yogurt and a little bit of apple juice and honey. The drink will make you feel anew, and most importantly, help you lower the hypertension-causing cholesterol. There are hundreds of different smoothies you can make with avocados, so you’re always welcome to experiment until you find the one that is up to your tastes. Lately, pomegranate has caught on as a very powerful antioxidant that reduces atherosclerotic plaque and eases hypertension. Only 2 ounces of pomegranate juice per day are efficient enough to lower your blood pressure thanks to its anti-oxidant and anti-inflammatory properties. Instead of an apple a day, try persimmons. They have twice as much of fibers and antioxidants that reduce LDL levels. Other widely known fruits you can try out are cranberries, oranges, and lemons. They’re all rich in vitamin C that aids blood vessel function.
Veggies also help us to be resilient against cardio-vascular diseases. While we were children, we often frowned at the sight of broccoli and couldn’t stand the thought of our parents shoving it down our throats while rambling about how healthy it was for us. We should be thankful to them because broccoli is rich in vitamin K and fibers that lower blood pressure and cholesterol levels. Another popular way of lowering the bad cholesterol is eating a serving of spinach a day. It is full of folate that could decrease LDL by as much as 11 per cent. Asparagus’ special inhibitors release pressure within our veins and arteries and let our body redeem for the inflammation caused by cholesterol that has been accumulating over the years. Many people are surprised to hear that asparagus is actually very delicious when grilled. You can sprinkle some olive oil or garlic salt on it and eat it as a side dish. Garlic holds a special place among vegetables as the most powerful diluter of our arteries. It has been used for medicinal purposes for almost 3.000 years which means that even old Greeks and Romans knew that garlic could fend off many diseases. It contains ACE inhibitors that block the formation of enzymes that cause high blood pressure and cholesterol. Garlic even comes in pills or as a powder that could contain between 100 mg and 5.000mg of allicin which is suitable for the ones that are not the biggest fans of garlic smell. However, much affordable version to get a hold of allicin is to buy some garlic and eat a clove per day. Other vegetables you can use are tomatoes and carrots, rich in antioxidants that will work as a vacuum cleaner in your arteries.
Turmeric and cinnamon are among the most heart-friendly seasonings you can find. Turmeric has anti-inflammatory elements and reduces fatty deposits in arteries by 26 per cent which is a good enough reason to add it to your meals. It has long been used all over Asia, and especially India for both religious and medical purposes. It is said that, along with pressure, it reduces joint swollenness, regulates menstruation and deals with stomach ulcers, gallstone wounds, and eczema. Cinnamon is a powerful antioxidant that can reduce bad cholesterol. Although it has received some bad reputation because of the popular ‘’cinnamon challenge’’, sprinkling it over your coffee, crêpe or apple pie will enrich their flavor and nutritional level. There are 4 types of cinnamon, but the Indian Cinnamonum serum is considered to be the real one by Western herbalists. It reduces hemoglobin A1C levels that are related to sugar and consequently, decreases the damage to arteries. Cayenne pepper or red pepper is a fresh discovery in the world of cardiovascular medicine. The capsaicin from cayenne pepper, according to some experiments done on mice, activates TRPV-1 that lowers cholesterol levels. Others say that capsaicin stimulates sensory nerves that work with the neuro-hormonal system in charge of keeping the blood pressure reduced.
Nuts are heart-healthy because they usually contain polyunsaturated fats, vitamin E, fibers, and ALA, all of which are merciless against high cholesterol levels. A handful of almonds or walnuts per day will be a perfect alternative for a snack that most people usually eat after lunch.
Ever since it was discovered that nations whose diet is abound in fish show lower rates of coronary and cardiovascular diseases, scientists have made countless revolutionary discoveries concerning the ways the fish meat benefits our health. It is rich in omega 3’s that reduce inflammation, cut down bad cholesterol and boost HDL. Doctors counsel eating fish twice a week because it provides us with the optimal amount of fatty acids and relieves us of worrying about heart attacks. However, not all kinds of fish are secure. You are free to eat mackerel and tuna, but be weary of swordfish as it could contain hazardous levels of mercury.
It is a myth that oatmeals are only for breakfast. Nutritionists and cooks have come up with different recipes you can enjoy at each time of a day. The soluble fiber in whole grains absorb fats from your meals, and when your body is in need of cholesterol, it draws the existing cholesterol out of your blood and lowers the level of cholesterol.
FOODS FORTIFIED BY PLANT STEROLS
Sterols are components of plant membranes that in chemical structure and function resemble cholesterol in animals. As they originate from vegetables, sterols are efficient at LDL levels and even giving a spike to the HDL. They can be abundant in vegetables, nuts, seeds, oats and other different plants, but recently they’ve entered the production of orange juice, milk, and margarine. Before you buy any of these, check the labels for trans-fats and partially hydrogenated oil which they’re not supposed to have.
Green tea comes from the leaves of Camellia Sinensis, just like black and oolong tea. Recent studies postulate that flavonoids from the tea are responsible for lowering blood pressure. It is estimated that the daily intake of green tea should be 3 cups in order for it to have a positive result.
The effect of coffee on cholesterol hasn’t been cleared out yet. Some specialists think it blocks hormones that widen our arteries while the others say that it stimulates adrenaline production that keeps us ‘’awake’’. Be it as it may, moderate caffeine intake can have the same effect as green tea but overindulgence can, in fact, lead to high blood pressure. This could be beneficial for people who suffer from naturally low blood pressure. People who drink coffee on daily basis usually develop resistance to caffeine so it doesn’t affect them but hypertension patients, older and obese people should consult their doctors about the amount of caffeine intake.
Apple cider is a folk medicine that has been known for its merits for thousands of years. It has no competition when it comes to boosting the immune system, skin care and it’s even purported to have the edge in the battle against cancer. It is nothing less successful in reducing cholesterol and easing heart diseases as its acids burn away all the unwanted fats from our arteries.
BALANCE IT OUT!
Eating one of these foods while gobbling up that pizza won’t do any good. You need do gradually incorporate a bit of all of the foods mention into your diet in order to get rid of cholesterol for good. Also, eating just one cholesterol-decreasing veggie every day for all the meals is also not an option. Each of the foods has something that makes them special that the others don’t and that helps you eliminate cholesterol for good. Therefore, balancing is the best option. Even fast-food can be acceptable to eat from time to time if we’ve consumed enough of valuable nutrition before that.