When unprecedented times, such as the notorious coronavirus, appear, the only thing we are expected to do is to stay safe indoors. This might sound manageable at first, but in the long run, it starts to become bothersome. People resort to a comfortable lifestyle characterized by excessive television shows and indulging in their favorite food while they do so. Not only is this routine detrimental for our physical health, but it also takes a toll on our subjective thinking.
According to a case study from Italy, the coronavirus tends to affect the cardiovascular system, i.e., the heart, and heart muscles. And this holds even for healthy adults after the acute infectious phase of the virus has ended. That being said, it is imperative to take care of your heart health by practicing clean eating.
There is nothing complicated about clean eating. It is instead a lifestyle where there is an incorporation of whole foods, plant-based food, and cutting back on processed and sugary items.
Arteries are vessels that have the responsibility of transporting oxygenated blood from the heart to various tissues. There are certain conditions where an accumulation of plaque or fatty substances within those arteries impede blood flow. This can lead to a plethora of subsequent issues, such as a stroke or heart attack. Hence, it is essential to prevent this blockage by keeping your arteries healthy
The following foods are heart-healthy and ensure clean arteries:
Avocados are nature’s gift to humankind. It lowers your bad cholesterol while keeping your good cholesterol in check that helps in clearing arteries. They are enriched with potassium and vitamin E, which helps in lowering blood pressure levels.
There are multiple ways of incorporating avocados into your diet. You can top it off in your salad, use it as a sandwich spread, or put it in your favorite smoothie!
Asparagus is known for its anti-inflammatory properties within the heart vessels. It lowers blood pressure and hinders the formation of clots within the arteries. It encourages the formation of glutathione, which is an antioxidant that counteracts any existing inflammation and protects arteries against damage.
Other beneficial components include alpha-linoleic acid and folic acid, which prevent the solidification of fatty material within the vessels. Either steaming, grilling, or can ingest it even in salads.
Broccoli is filled with vitamin K, which prevents calcification of the arteries. It is fiber-enriched that makes it ideal in preventing oxidation of cholesterol, which then reduces our blood pressure and relieves stress.
Incorporating enough greens into our diet is imperative, so having at least two to three servings of broccoli per week is recommended. Broccoli, like asparagus, can be grilled, roasted, or steamed.
When it comes to describing heart-healthy foods, nuts are always a must-have. Almonds, walnuts, and various other nuts are considered pivotal in keeping our vessels healthy. Almonds are monounsaturated fats, enriched with vitamin E, protein, and magnesium, which does not let plaque buildup within the arteries. Walnuts contain omega-3 fatty acids that control the bad cholesterol in our blood while keeping the good cholesterol in optimum quantity.
An ideal serving is a handful of nuts taken three to five times a week. It can also be sprinkled on top of salads.
Turmeric is one of the spices that make their way into most of our savory dishes.
It is anti-inflammatory, which then prevents the accumulation of plaque within the arteries. It also serves as protection against the hardening of the arterial walls. Turmeric has vitamin B6, which keeps homocysteine levels in check, which otherwise can be damaging to the vessel walls if in excess.
The recommended ways of taking turmeric are in a glass of warm milk, in your meals, or making turmeric tea.
Spinach, again, a green leafy vegetable is enriched with minerals and nutrients that make it an asset for your heart’s health. It contains potassium, fiber, and folate, which does not let any accumulation within the vessels. Spinach, like turmeric, keeps homocysteine in healthy amounts to maintain balance.
Spinach can be added to your diet in exciting ways. It can either be placed in your omelet, salad, or even a smoothie.
Pomegranate contains substances called phytochemicals, which act as an anticoagulant against any blockages within the arteries. It also has various antioxidants that maintain blood flow within the vessels with the help of nitric oxide, which keeps the arteries clear.
It is advised to drink pomegranate on its own with no added preservatives.
When it comes to fatty fish, whether its salmon, herring, tuna, or any other variety, they are all loaded with good fats that clean the vessels. It has omega-3 fatty acids that promote good cholesterol and reduces bad cholesterol which then counteracts any inflammation and clotting within the arteries.
Experts recommend consuming fish at least two times per week. It can either be baked or grilled, according to your liking.
Whole grains are rich in fiber, which attach itself to the unwanted LDL cholesterol in order to expel it from the body. They are filled with magnesium, which helps maintain optimal blood pressure and keeps the vessels open and clear.
It is recommended to take at least five to six servings of whole grains, either whole wheat pasta, whole grain bread, oatmeal, barley, etc.
Watermelon is everyone’s summer choice, mainly because of the full range of benefits it can offer. It contains the amino acid L-citrulline, which encourages the formation of nitric oxide that lowers inflammation and blood pressure. It is also ideal for lessening belly fat and altering fats in the blood.
It can be eaten on its own or blended into a juice as a refreshing drink.
It is never too late to fix your eating habits and revert to a healthier lifestyle, which aids your well-being. By following these tips, you can make drastic changes in your overall health and keep your heart guarded against any ailment.