Plenty of foods for high blood pressure help alongside clogged arteries and high cholesterol levels.
Hypertension and elevated cholesterol can accelerate atherosclerosis and clog arteries. Both can significantly increase the risk of cardiovascular events, especially heart attacks.
Atherosclerosis occurs when fats or calcium build up in the artery walls. You have probably heard of this condition, commonly called clogged arteries. (1)
Fats can cause narrow arteries and restrict blood flow to the heart and other parts of the body.
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Atherosclerosis is one of the heart diseases leading causes, including coronary heart disease and stroke. It is also the most common heart disease worldwide and a leading cause of approximately 50% of Western countries’ deaths.
Atherosclerosis is a complex and chronic inflammatory disease with many risk factors. You are more likely to develop atherosclerosis if you:
- Have high LDL cholesterol
- have high blood pressure
- smoke
- have diabetes
- have a family history of atherosclerosis
- are obese
- have a generally poor or unhealthy diet
- have a sedentary lifestyle
Conversely, a diet rich in specific foods such as vegetables, fruits, and fish can reduce the risk of atherosclerosis, heart disease, hypertension, and cholesterol. (2)
The 10 best foods for high blood pressure, clogged arteries, and cholesterol
Today’s article will discover the ten most valuable foods that lower blood pressure, prevent clogged arteries, and naturally lower cholesterol levels.
You will also read about an easy test that takes less than two minutes and can reveal if you have a clogged artery issue.
#1 Nuts
According to Harvard University and after a series of related studies, eating almonds, peanuts, walnuts, and other nuts is excellent for our arteries and heart. (3)
Studies showed that eating just 50 grams of nuts per day can slightly reduce bad LDL cholesterol by 5%. (4)
Walnuts have additional nutrients that protect our hearts in multiple ways, and there are one of the best foods for blood pressure. (5)
#2 Oats
When you wonder what foods are good for high blood pressure, you do not know about oats’ help. A bowl of oats or oat-based whole grains for breakfast is an easy and simple step to lower cholesterol. (6)
This portion will also provide you with 1-2 grams of soluble fiber.
If you even add a banana or strawberries, you will significantly increase this percentage.
Many dietary guidelines and studies recommend getting 20-35 grams of fiber daily. However, at least 5-10 grams should come from soluble fiber, which few people consume. (7)
#3 Pomegranates (one of the best foods for high blood pressure)
Pomegranate’s antioxidant properties can prevent the oxidation of bad HDL cholesterol and hypertension.
They also remove excess fat and thus prevent the hardening of the arterial walls.
According to research from the Institute of Cardiovascular Sciences in Catalonia, pomegranates strengthen the arteries thanks to the polyphenols they contain, which clean the entire cardiovascular system. (8)
Also, according to scientists, pomegranates play a significant role in the health of blood vessels and their thin walls. This wall is the endothelium, which produces substances that regulate the contraction and dilation of blood vessels. (9)
A recent study showed that pomegranate juice is also effective for a high-pressure diet. Especially in people who have arteries problems due to high cholesterol. (10)
One glass of pomegranate juice daily improves blood flow to the heart by at least 30%. This benefit is because pomegranate contains almost three times the number of antioxidants than green tea.
#4 Cocoa and dark chocolate
Cocoa and dark chocolate are not only delicious, but they can help prevent atherosclerosis.
They are one of the best foods to lower blood pressure and cholesterol levels.
A study of 2,217 participants found that eating dark chocolate was associated with less atherosclerotic plaque in the coronary arteries, which carry oxygen-rich blood to the heart. (11)
Researchers found that consuming cocoa and dark chocolate with a cocoa content greater than 85% can reduce the risk of heart disease, stroke, and diabetes. (12)
This benefit is because they are foods rich in polyphenols and help reduce inflammation in the arteries.
#5 Fish
Fish contains many essential nutrients, such as critical omega-3 fats.
Eating fish rich in omega-3s can help reduce the risk of atherosclerosis. Studies show that omega-3s help prevents cells from sticking together. (13)
A survey of 961 people was conducted with participants who ate less than one serving of fish per week and those who ate two or more servings of fish per week. (14)
The study found that 13.3% of people who ate fewer fish had atherosclerosis in their carotid arteries, which carry blood to the brain. This is compared to just 6.6% of people in the group eating more fish.
#6 Tomatoes
Many vegetables lower blood pressure, and tomatoes are one of them.
Tomatoes and their sub-products contain plant compounds that help reduce atherosclerosis development.
Importantly, tomatoes contain the all-important lycopene, which can help reduce inflammation. Lycopene offers extra help in boosting good HDL cholesterol and reducing the heart disease risk. (15)
In this way, combining cooked tomato with olive oil can protect blocked arteries.
A study of 40 people found that eating tomato sauce with olive oil reduced inflammatory proteins further, compared to raw tomatoes and plain tomato sauce. (16)
#7 Olive oil
The Mediterranean diet is rich in high-fiber vegetables, beans, and olive oil and can be an ideal diet for high blood pressure.
For years, a healthy diet has been the best choice for improved heart and artery health.
Olive oil can help reduce atherosclerosis risk and is one of the most valuable blood pressure foods.
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Researchers conducted a four-month study of 82 people with early atherosclerosis. They found that a daily intake of 30 grams of olive oil significantly improved the function of the participants’ blood vessels and reduced inflammatory markers. (17)
Another 2018 review concluded that consuming extra virgin olive oil may reduce inflammatory markers. (18)
These markers are directly related to atherosclerosis and a reduced risk of heart disease and its complications.
#8 Garlic
Studies in humans found that garlic helps lower blood pressure by dilating blood vessels. At the same time, it reduces the levels of bad LDL cholesterol in the blood by 10-15% and high blood pressure levels. (19)
Research shows that daily garlic intake can be part of an anti-thrombotic diet that prevents platelet aggregation. (20)
Eating garlic is one of the initial steps to prevent blood clot formation. (21)
Platelet clumping results in coronary or cerebral arteries blockage, leading to myocardial infarction or ischemic stroke.
#9 Cruciferous vegetables
Adding cruciferous vegetables to our diet can help reduce clogged arteries chances.
Vegetables such as broccoli, cabbage, and cauliflower are cruciferous.
Studies show that the consumption of cruciferous vegetables can reduce atherosclerosis risk.
In a 1,500-women study, researchers found that eating cruciferous vegetables was associated with lower carotid artery thickness. It is a measurement of a person’s risk for atherosclerosis-related diseases. (22)
Cruciferous vegetables can reduce arteries’ calcification, leading to their hardening. (23)
This happens alongside reducing the risk of death caused by atherosclerosis-related diseases. (24)
#10 Flaxseed (one of the best foods for high blood pressure)
When you wonder what foods lower blood pressure, eating flaxseeds is one of your best choices.
Flaxseeds are high in fiber, fat, vitamins, and minerals, including calcium and magnesium.
In addition to being highly nutritious, flaxseeds can help prevent atherosclerosis.
One study found that rabbits that ate flaxseed after a high-cholesterol diet had a 40% reduction in plaque formation compared to animals that did not eat it. (25)
Many researchers consider it one of the most powerful plant foods on the planet!
Flaxseeds contain an essential anti-inflammatory compound called lignin, whose properties counteract atherosclerosis. Lignin also has anti-cancer, antibacterial, and anti-microbial effects. (26)
Eating raw ground flaxseed is also linked to protection against cancer and various heart and vascular diseases.
Flaxseed is the food with the highest concentration of alpha-linolenic acid, which is the cornerstone of omega-3 fatty acids.
An easy test for arteries
You can do a simple and quick test of a few minutes, showing if there is a possible problem with blocked arteries.
- Lie on a bed or sofa and put your feet on pillows at a 45-degree angle.
- Hold them in this position for about one minute.
- Afterward, immediately hang them on the bed or sofa side to form a 90-degree angle with the knee.
Check if the legs, especially the soles, lose their color entirely and become very pale.
If it takes several minutes for them to return to their standard pink color, or if the color of the legs is bright red when you hang them over the side of the bed or sofa, a blockage in the arteries may lead to a risk for a heart attack.
How can the test help in the prevention of high blood pressure and arteries problem
The test shows the risk of peripheral artery disease.
It is a condition where the arteries that supply blood to the leg muscles are narrowed due to plaque build-up.
Under normal conditions, the leg color returns to normal in 10-30 seconds.
However, it takes several minutes to return to standard color in those with severe blockage of arteries. Also, the color can be bright red in the second part of the test.
CAUTION: This test may give a false positive result in healthy individuals with mild circulation disorders.
So, the best thing is to talk to your doctor, so you can do the corresponding comprehensive tests because your doctor is the most appropriate person to determine if there is any artery problem.
Remember, unique strips are available in pharmacies or medical supply stores. They are called CoaguChek Strips or INR Testing Strips and can check blood clotting activation time.
Its early results help reduce the risk of clotting if the INR is lower or the risk of bleeding if the INR is higher.
Last notes about the ten valuable foods for high blood pressure and cholesterol levels
Implementing the ten foods above into your week and a nutrient-dense diet can reduce your risk of high blood pressure, clogged arteries, and cholesterol.
It can be an effective way to prevent atherosclerosis and artery problems.
Did you know about the ten best foods for high blood pressure, clogged arteries, and cholesterol?
Did you know about the above ten valuable foods for high blood pressure, clogged arteries, and high cholesterol levels? Which food do you include in your weekly diet?
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