The 1 cause of death in every part of the world especially in America is heart disease.There are many forms of heart disease but the most common are clogged arteries.In order to reduce that risk you should take a few steps.
Clogged arteries have caused around 28,000 deaths a year in the United States but luckily this condition is preventable through healthy lifestyle measures.
Atherosclerosis can cause many heart conditions such as:heart attack,vascular disease and stroke.Plaque made out of fat and waste substances gradually builds up on the walls of blood vessels. When enough plaque has accumulated, proper blood flow can be compromised.
One of the most important factors in preventing clogged arteries and other heart problems is eating a healthy diet. Surprisingly, limiting your fat intake may not be the best way to keep your heart healthy. Rather, evidence suggests that increasing your intake of vegetables is the way to go. Several studies support this theory, including a long-term study of over 100,000 people, conducted by Harvard University. Researchers found that people who ate at least eight servings of vegetables daily were about one-third less likely to contract a heart disease than those who only ate 1.5 servings daily. Another study, examining data from 1,300 senior citizens, found that those who ate at least one cup of vegetables per day were 60% less likely to get heart disease. Eating vegetables is crucial to your health, especially as you get older.
Recipe which can help you with clogged arteries.
The eight servings mentioned earlier may sound like a lot to you, but it’s surprisingly easy to achieve, as one serving of vegetables is just half a cup. However, if you find it difficult to get enough vegetables with your meals, an easy way to do so is through a supplemental smoothie.
- 1/2 cup raw fresh spinach leaves
- 1/2 cup broccoli florets, separated
- 1/4 cup chopped celery
- 1/2 cup tomato slices or cherry tomatoes
- 1-2 cups green tea, chilled
- 1 grated carrot
1. Blend all ingredients, except for the green tea, in a blender until the mixture has a smooth consistency.
2. Add the green tea, and blend for a few more seconds.
3. Enjoy! This smoothie has less than 150 calories and provides 4 servings of vegetables.
Notice: If you don’t like the taste of vegetable-only smoothies, try replacing the green tea with fruit juice and adding a banana.
Improving your intake of fresh, raw vegetables will go a long way toward greatly reducing your risk of atherosclerosis and other heart conditions.
Other dietary changes you can make include:
- Limit your intake of red meat, dairy, and junk food, as these are high in saturated and trans fats.
- Limit your intake of unhealthy fats, and replace them with healthy fats. Healthy fat sources include olive oil, fish, avocados, nuts, and seeds.
- Reduce your intake of added sugars, often found in beverages, baked goods, desserts, breakfast cereal, and granola bars.
- Limit your sodium intake. Hidden sources of large amounts of salt include cured meats, cold cuts, pizza, poultry, soup, and sandwiches.
- Eat as much whole grain as possible. This doesn’t mean eat extra, but rather to replace your non-whole grain carbohydrates with whole grain ones.
More lifestyle changes that prevent heart disease include:
- Get as much sleep as you need every night. Lack of sleep increases your risk for heart disease.
- Exercise regularly. This could be as simple as taking a brisk 15-minute walk daily.
- Don’t use tobacco, and avoid second-hand smoke exposure.