Foods That Clean Your Arteries | health guideline 360

In this article, you will learn about some foods in your diet that help clear the arteries. Yes, we are talking about a problem related to arteries where the inner lining of blood vessels gets damaged, known as endothelial layer. If there is dysfunction in this layer, it can lead to inflammation, affecting the normal function of arteries and disrupting blood flow, eventually leading to issues like stroke and heart attack over time.

Observe Arteries:

To observe what's happening in the arteries, there is a useful test called Coronary Artery Calcification Scoring or a skin test. After consulting with your doctor, you can undergo this test. It's affordable, doesn't take much time, and provides quick results. It's superior to other common cholesterol tests because it assesses the amount of calcium in the arteries, indicating blood vessel blockages. Taking action based on the results of this test can prevent major problems.

1. Maintain Normal Insulin Levels:

high insulin can be reduced by decreasing the intake of carbohydrates in your diet. Following a low carbohydrate diet, also known as a ketogenic diet, where carbohydrates are limited, can work as a therapy. However, in a healthy ketogenic diet, carbohydrates are not reduced to zero. You can consume carbohydrates up to a maximum of 50 to 70 grams per day. People following such a diet may practice fasting for 12, 14, or 16 hours a day, not eating anything during that time, and consuming meals in the remaining hours. Avoid eating until you feel hungry, as this allows insulin levels to decrease. Insulin is crucial as it is responsible for inflammation in arteries, and when arteries become tired, blood flow is disturbed. Inflammation leads to the production of advanced glycation end products (AGEs), chemical compounds that damage proteins in the arteries. Omega-3 fatty acids found in vegetable oils used in our diet also contribute to the formation of AGEs, and we will discuss this further.

So, take point number one seriously in your diet; it's the most important. You can handle it right away, take immediate action, and it is essential. Neglecting it will render the remaining points less beneficial.

2- Include Vitamin K2 In Your Diet

You need to include certain items in your diet that contain vitamin K2. These include chicken, liver, and eggs, and when you consume eggs, you also get its yolk. Use desi ghee or homemade clarified butter; try to make ghee or butter at home, and avoid processed ghee. If you have to buy it, make sure to get it from a place where you are confident it is not adulterated.

Purchase high-quality meat; vitamin K2 prevents calcium from accumulating in the arteries. It's important to note that when we talk about desi ghee or clarified butter, it doesn't mean creating a large glass filled with half a glass of sugar topped with flying butter or having homemade halwa made in desi ghee. Instead, it means using desi ghee or butter instead of oil in your daily home-cooked meals. Keep an eye on calorie intake while maintaining balance; we will discuss this in upcoming articles.

3. Vitamin E Powerful Antioxidant

Number three is not a food item but a powerful antioxidant – vitamin E complex. Try to take the one written on the box that contains tocotrienols because this type of vitamin E is 50 times stronger than regular vitamin E. Green leafy vegetables are also rich in vitamin E; it's a good option with spinach, mustard greens, and radish leaves. But if the arteries are already damaged, tocotrienols are highly recommended as they can stop the development of artery tissue damage, prevent further deterioration, and stop free radical damage that accumulates toxic substances in the body.

4- Reducing Omega-6 Fatty Acids

Number four point towards reducing the intake of omega-6 fatty acids. Cut down on the consumption of corn oil, canola oil, and sunflower seed oil. Replace them in your diet by avoiding adding these oils when cooking. This is only possible when you prepare your own food; it becomes challenging to know how much of what is added when buying things from the market. Replace omega-6 with omega-3 by using extra virgin olive oil, walnut oil, or flaxseed oil. When making meat, use its own fat, and in desi meat, the amount of omega-three is slightly higher compared to farm meat, also known as grass-fed meat.

5- Include Potassium And Vitamin D In Your Diet

The fifth point emphasizes the importance of including potassium in your diet to counteract the stiffness in blood vessels that leads to consistently high blood pressure. Potassium keeps arteries soft and maintains them in their original state. The challenge is that most people often consume salads or veggies that remain uncooked, which is good practice. Therefore, it is essential to eat a large bowl of salad daily, and if time is limited in daily life, you can make a smoothie without adding any form of flour, sugar, or other additives. This way, the potassium entering your body will assist in reducing blood pressure.

Now, moving on to the next thing, which is vitamin D. Vitamin D is extremely important for maintaining normal blood pressure, and it is challenging to obtain it from food. To keep blood pressure normal, daily menus should include vitamin D. As soon as you start taking vitamin D, you will notice a decrease in blood pressure. The combination of potassium and vitamin D is a powerful and one of the best superfoods. Pomegranate can be added to salads for blood pressure benefits, and green supplements are also available that help lower blood pressure. So, include these food items in your diet and lead a healthy life.