Top 10 Foods to Keep Your Arteries Clean
Grass-Fed Beef - Saturated fat does not increase the risk of heart disease,
according to an analysis of over 350,000 people in the American Journal of Clinical
Nutrition. In fact, muscle meat is a complete source of protein. Organ cuts, such
as liver and kidney, are packed with beneficial nutrients like vitamins A and D.
Cows are meant to eat grass, not corn, soy, and wheat. Cows are meant to free-
range, not be cooped up, stressed out, and artificial lights. Many cultures from
around the world consume animal foods and enjoy incredible longevity. Get free-
range, grass-fed meat into your meal plan. For the best health benefits, eat your
meat medium-rare.
Kale - Kale is a dark green leafy vegetable packed with medicinal value. For
starters, kale is a great source of fiber, thus improving the lipid profile. Kale
contains vitamin K, an essential nutrient that keeps calcium in bones and out of
arteries. Kale is a good source of vitamin C, which promotes healthy arteries and
is an anti-oxidant. Kale contains sulforaphane, which appears to lower cancer risk.
Eat it raw, steamed, or in a stir fry. We put it into our salads. Boiling leaches
nutrients out of any food. Our 8-year- old son eats kale with is school lunch! Start
‘em young.
Beets - Beets are a wonderful food that reduce the risk of heart disease. They
reduce blood pressure because they contain nitrates. Just like the pharmaceutical
nitroglycerin, beets open up blood vessels and improve flow. Beets reduce
homocysteine, an amino acid linked to heart disease and dementia risk. Beets are
loaded with anti-oxidants and naturally thin your blood by inhibiting overactive
platelets. Beets even improve exercise performance. Eat them raw or cooked.
Beetroot powder 2x per day is on my prescription list. Make sure they are organic,
as beets are a common genetically modified food.
Chlorella - This blue-green algae is one of nature’s superfoods. Chlorella cuts the
risk of heart disease by reducing oxidative damage of tissues. It improves blood
pressure control and stroke risk. Additionally, chlorella lowers cholesterol,
triglycerides, and blood sugar. It binds heavy metals, so use it daily and especially
after seafood. Chlorella contains chlorophyll, the energy harnessed from the sun.
Good stuff. I add it to my green drink every morning.
Wild Salmon - When it comes to fat, there’s one type you don’t want to cut back
on: omega-3 fatty acids. Cut back on vegetable oil but not the quality fats only
found in fish. Wild salmon is my favorite, but anchovies also provide plenty of
omega-3s. Add them to olive oil and lemon for a salad dressing. Two crucial
omega-3 fatty acids are EPA and DHA, which lower the risk of heart disease,
improve heart rhythm, and also help with depression, dementia, and arthritis.
Avocado - Avocado is a great source of vitamin C, fiber, and potassium. These
elements are crucial to good health. Vitamin C is an antioxidant, which blocks free
radicals damage. Free radicals speed up the aging process. The fiber in avocado
helps keep cholesterol in check and prevents colon cancer. Potassium is
important because it plays a role in every single heartbeat. Without potassium,
the heart would not be able to squeeze and pump blood through your body. It is
also good for muscle movement, nerve and kidney function. You get all of these
benefits and more from avocado.
Almonds - Multiple studies have shown eating nuts and seeds are heart healthy.
In fact, those who eat the most of these foods have the lowest risk of a heart
attack or stroke. Almonds are a delicious snack and are excellent added to a salad.
In fact, most mornings I make a nut “cereal” with almonds, pecans, coconut
flakes, and homemade nut milk. Blend almonds and water to make the nut milk.
Store in the refrigerator in a glass bottle for up to five days. All nuts and seeds are
great, except the peanuts. Peanuts are actually a bean and wreak havoc on your
digestion and cause many allergies. Almonds are high in the heart protective anti-
oxidant vitamin E.
Broccoli - Broccoli is rich with phytonutrients and antioxidants, along with other
vitamins. Phytonutrients are not as essential to the body as most vitamins, but is
a great way to prevent disease and keep the body working properly. Antioxidants
are the most important element within broccoli. As stated earlier, antioxidants
slow down the aging process and help keep your body clean of toxic free radicals,
such as tobacco smoke and radiation.
Eggs - Eggs are one of nature’s perfect foods. They contain cholesterol but do not
cause heart attacks. In fact, those who eat the most amount of eggs enjoy the
most health. Eggs raise HDL to fight heart disease. Loaded with choline, eggs are
great for your brain. An egg is like a multivitamin; after all, it brings a chicken to
life. Fry them in coconut oil on low heat or slowly boil. This superfood is truly egg-
ceptional.
Olive Oil - A staple of the heart healthy Mediterranean diet, olive oil, and the
olives themselves, need to be on your menu. Olive oil contains high levels of
heart-healthy monounsaturated fats. Olive oil also has endless anti-inflammatory
and anti-hypertensive effects. We add it to salad and never heat olive oil. Buy
organic olive oil.
*Article by Jack Wolfson, DO