Fruits and vegetables
Virtually all organic produce have clinically proven benefits for the human body. Brightly-colored fruits and vegetables are the main source of vitamins and antioxidants that the cells in our body use to protect itself. Vitamins and minerals, such as B vitamins from Bok Choy, asparagus, and bell peppers, and Vitamin C from tomatoes and carrots contain nutrients that the body can use right away.
You might have an easier time transitioning your diet to a healthier one by replacing one portion of a meal with fruits and vegetables. 8 or more servings of veggies and fruits per day contributes to a 30% decreased risk of suffering a brain or a heart attack, while eating more than 5 servings lowered the risk for coronary heart disease by 17%.
You should gradually increase the servings per week until you get about 8 to 12 servings weekly. Recent studies have shown that “variety is just as important as quantity”, so make sure to switch up the recipes from time to time.
Parsley, lettuce, cabbage, radishes, and collard greens may directly affect arteries by relaxing blood vessels and clearing plaque formations. Research shows that the nitrate in a bowl of these leafy greens makes your blood pressure drop for the rest of the day. Add veggie leaves to everything you can think of: wraps, rolls, sandwiches, soups, shakes or smoothies.
Herbs and spices
Italian seasoning, allspice, nutmeg, basil, cinnamon, granulated garlic, and most of the spices in the kitchen rack may be good for the cardiovascular system, including the arteries, of course.
A study conducted by researchers in Pennsylvania State University found that bad cholesterol in the blood decreased by as much as 30% just by adding 6 grams of cinnamon to the subjects’ daily diet.
Added benefits, such as what the spices do to the eliminated fat, is still being researched, but adding a bit more spice to your next meat and vegetable barbecue won’t hurt, right? Adding cinnamon to your coffee, tea, or apple slices is a fine dessert idea as well.
Omega-3 rich food
Omega-3 helps eliminate arterial blocks and improve cardiovascular health. There are plenty of plant-based foods with the Omega 3 we need. Here are a few choices:
Flaxseeds are probably the most well-known plant-based source of Omega-3. Other seeds like sunflower seed, safflower seed and pumpkin seed have Omega-3, but they have it in unfavorable ratios.
Foods such as oils, beans, cabbages, leafy greens, acorn squash, butternut squash, and any number of pumpkins and nuts are also very high in Omega 3.