If you would like to protect your heart and prevent excess plaque from forming in your blood vessels, there are certain foods you can eat to promote a healthier circulatory system. Eating the recommended foods contributes to regulating body weight and maintaining good blood pressure, according to BloodPressureCenter.com. Here's a list of special foods that can accomplish those goals and bring vigor back into your life.
Animal Proteins
The BloodPressureCenter.com reports that fresh fish is high in omega 3 and omega 6 oils contain monounsaturated fats and is high in calcium, which all may be helpful in lowering heart attack risk and lower blood pressure.
Liz Applegate, a faculty member in the nutrition department at the University of California at Davis, also recommends clams, which are also low in fat and calories and high in omega 3 oils and sterols. Clams help the body block the absorption of cholesterol and are good for the heart and arteries.
Dairy Products
The BloodPressureCenter.com recommends drinking skim milk, and Applegate mentions modest amounts of cheeses such as Parmesan, Swiss, Gruyere and Cheddar for adding calcium to the body, to assist in keeping blood pressure stable.
Grains
Most folks seem to love grains, and oatmeal as well as oat bran are some of the best for being high in soluble fibers known to lower cholesterol and protect the arteries against damage by binding to cholesterol and flushing it from the body, says Applegate. And The BloodPressureCenter.com reminds us to check that all grain products and cereals that we consume should be low in sodium.
Vegetables
High on the list of Applegate's Heart-Smart Foods is corn, a good source of folic acid and vitamin B that helps protect the arteries. Onions are also a heart-smart food helpful in preventing LDL cholesterol from damaging blood vessel walls. Avocados are high in monounsaturated fats and help to lower LDL cholesterol levels as well.
Fruits
Loaded with pectin, a natural fiber that binds to cholesterol and toxins in the blood, apples are known for being able to clear the blood and lower cholesterol levels as much as 10 percent over a six-week period, notes Applegate. Oranges and lemons are high in potassium and fruit pectin and both aid in the body's regulation of blood pressure and help remove damaging cholesterol and toxins from blood vessels.
Grapefruit has heart-healthy nutrients like vitamin C and folic acid. Pink grapefruit also contains lycopene, an antioxidant that protects blood vessels from cholesterol damage. It also has pectin which binds to cholesterol and flushes it from the body.
Beans
Considered a healthy wonder food, beans provide soluble fiber to effectively lower cholesterol and also are high in vitamin B and folic acid helping further to prevent clogged arteries, according to Applegate. In all its forms, soy has been shown to lower cholesterol and protect against heart disease.
Nuts and Seeds
Almonds are high in monounsaturated fats, vitamin E, minerals and phyto-nutrients, according to Edgar Cayce in his book "Nourishing the Body Temple: Edgar Cayce's Approach to Nutrition. " A handful of raw almonds daily can help prevent cancer and other chronic diseases, according to Cayce.
Healthy Fats
Olive oil is high in Omega 3 and 6 oils. Olive oil's protective qualities and ability to reduce blood pressure are well known.
Spices and Condiments
Garlic is a natural antibiotic and anti-inflammatory that may also help lower cholesterol and prevent blood clots. Just one clove a day offers artery protection, says Applegate.
Sinless Sweets and Alcohol
About ½ oz. of dark chocolate daily aids in protecting the heart and keeping blood pressure at normal levels. Rich in phenols, chocolate is now on the heart smart menu for its nutrient rich contribution to keeping arteries healthy, according to the Journal of the American Medical Association.
Wine has a double health benefit for protecting the arteries and the heart. It increases the good cholesterol or HDL and provides flavonoids, a natural chemical that prevents the deposit of fatty substances in the blood vessels according to Woodland Herbs. Flavonoids are found primarily in red wine, which helps protect arteries from cholesterol damage.
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