9. Apples
An apple a day is the secret recipe for clean arteries.
Apples contain a particular type of fiber known as pectin, which reduces the levels of bad cholesterol in the bloodstream. This is done by interfering with the intestinal absorption of bile acids, which forces the liver to use circulating cholesterol to make more bile.
Furthermore, the high amount of flavonoids in apples helps reduce your risk of heart disease and other cardiovascular conditions.
Also, the potassium and magnesium in apples help keep your blood pressure under control.
A 2013 study published in the Journal of Functional Foods reports that eating an apple a day can help keep the cardiologist away. In healthy, middle-aged adults, consumption of one apple a day for four weeks lowered by 40 percent blood levels of a substance linked to hardening of the arteries.
Enjoy 1 fresh apple daily, preferably organic ones. Also, eat it with the skin to reap the maximum health benefits.
10. Chia Seeds
A prized food item of the Mayan and Aztec cultures, chia seeds have a myriad of health benefits. It is the richest plant-based source of omega 3 fatty acids. The combination of omega 3 fatty acids and fiber make chia seeds the most heart-friendly food. It can decrease bad cholesterol, manage blood pressure and clear your arteries.
This versatile and delicious food can be eaten in a number of ways.
- Add 1 tablespoon of chia seeds to 3 tablespoons of water. Let it sit for 30 minutes. Use this gel-like mixture in your smoothies. You can also add it in other recipes, even in baking recipes.
- Another option is to sprinkle dry chia seeds on yogurt and oatmeal. If you prefer them crunchy then sprinkle on dry foods like salads.
Since chia seeds absorb a lot of water, it is important that you stay sufficiently hydrated when eating them.
