If you would like to protect your arteries from excess plaque buildup, thereby promoting better cardiovascular health, there are foods you can eat and various other natural remedies to take that will help to keep your circulatory system plaque-free and healthy. Certain foods play a major role in helping to maintain blood pressure and heart health, according to BloodPressureCenter.com. Natural herbs and remedies contribute to helping regulate body weight and keep blood vessels flexible, helping to avoid arteriosclerosis.
Step 1
Eat garlic to reduce plaque buildup and prevent vascular damage. Allicin, the active ingredient in garlic acts to protect the blood vessels. It is a natural antibiotic and anti-inflammatory that helps lower cholesterol and prevent blood clots, says Jethro Kloss in his book, "Back to Eden." Eat raw garlic tossed in salads, use it in cooking or take odorless garlic supplements, which available at health food stores. The recommended dosage is 500mg once a day.
Step 2
Consume oats and oat bran, recommends nutritionist Liz Applegate. Oats are a wonder food whose nutrients are able to protect the cardiovascular system against arteriosclerosis and other plaque-related diseases, as well as reduce cholesterol buildup, contributing to a healthy heart.
Step 3
Eat clams, says Liz Applegate, a renowned expert on nutrition and a faculty member and director of sports nutrition at the University of California at Davis. Clams are low in fat and calories, high in omega-3 oils and help the body block the absorption of cholesterol, a good thing for heart and artery health.
Step 4
Supplement your diet with herbal Hawthorn extract, also known botanically as Crataegus oxyacantha. Hawthorn is an herbal tonic known for its action on the heart and arteries, explains HerbsHandsHealing.com. It helps loosen plaque from blood vessels, lower cholesterol and prevent against heart attacks. For dosage information, consult an herbal or holistic practitioner. This remedy should only be administered under the care of a person familiar with its medicinal properties and effects.
Step 5
Include Omega 3 and 6 oils in your diet, suggests BloodPressureCenter.com. Fish oils are wonderful for heart health and promote flexibility for the blood vessels, lowering blood pressure. Eat dark-colored, oily fish like Alaskan salmon or mackerel, or buy the oils at your local health food store for daily supplementation.
Step 6
Eat about 1/2 oz. of dark chocolate daily. Dark chocolate contributes to lowering blood pressure and offers protection for the heart. Its nutrient-rich contribution of phenols helps keep arteries healthy and has contributed to its gaining acceptance on the heart-smart list of foods, according to the Journal of the American Medical Association.
Step 7
Exercise daily doing something that will make you sweat for at least 30 minutes a day, says vascular.co.nz. Exercise contributes to increasing circulation and loosening plaque deposits. High-impact exercise means aerobic exercise such as walking, running, swimming and bike riding.
Tips and Warnings
- Check out Liz Applegate's Heart-Smart food list (see Resources) for more great ideas to help keep your arteries healthy.
- The information offered here is for educational purposes and is not meant to replace medical advice.
