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1. Garlic: Garlic and garlic supplements reduce cholesterol, specifically the LDL cholesterol. [1]
2. Grapes: Grapes, specifically red grapes, are very heart-healthy due to their richness in fiber and antioxidants. They help lower blood pressure.
3. Spinach: Spinach is filled with potassium and fiber, which help prevent blockages in arteries and reduce blood pressure. It can be consumed raw or cooked with similar benefits.
4. Fish: The American Heart Association recommends the consumption of fish at least twice a week. Fish like salmon, sardines and tuna are rich in healthy fats and help clear arteries. [2] They are rich in omega-3, which increases healthy cholesterol while decreasing blood vessel inflammation.
5. Olive Oil: Monounsaturated oleic acid, found in Olive oil, is an essential fatty acid that helps raise the good kind of cholesterol while lowering the unhealthy kind. It is rich in antioxidants, making it a great option to use in cooking.
6. Tomatoes: Tomatoes have lycopene, a compound that also decreases unhealthy LDL cholesterol and triglycerides. Their fiber-richness also helps clear arterial blockages.
7. Pomegranates: Pomegranates have been shown to clear clogging in the arteries and improve blood flow. They have high levels of antioxidants, which in turn stimulate nitric oxide production in the blood.
8. Kiwi: Kiwis contain fiber, antioxidants, and potassium, which the American Health Association recommends over added salt. They help relax blood vessels.
9. Cranberry Juice: Cranberries and other berries are rich in both fiber and antioxidants that fight clogging in blood vessels. They also have compounds that help dilate blood vessels, easing blood flow.
10. Oats: Oats and other whole grains are a great supply of soluble fiber, which has been shown to reduce the unhealthy LDL cholesterol levels – preventing plaque from forming over time.
Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
[1] Silagy, C. et al. 1994. Garlic as a lipid lowering agent–a meta-analysis. https://www.ncbi.nlm.nih.gov/pubmed/8169881.
[2] Fish and Omega-3 Fatty Acids https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids.
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