Almonds are very effective in lowering the LDL and raising the HDL levels, which in turn reduces the buildup of plaque in your arteries. Polyunsaturated and monounsaturated fats and magnesium in almonds help to decrease the risk of plaque buildup in the arteries.
It’s best to have 3 – 5 servings of almonds each week but be sure that 1 serving is equal to a handful of almonds. For overall health, consume soaked or roasted almonds.
Avocado reduces LDL and increase HDL levels in the body to prevent the buildup of plaque along the walls of the artery with its essential content of vitamin E and other healthy fatty acids. It has potassium that lowers your high blood pressure and eliminates cholesterol oxidization.
So, consume 1 avocado daily (or) substitute your butter or cream with avocado on toast and bread (or) include avocado in your side dishes, sandwiches, soups, and salads.
Asparagus is a green vegetable that boosts up the production of an antioxidant (glutathione) which helps to fight against inflammation and thus stops damaging oxidation to prevent blocked or clogged arteries.
Alpha-linoleic acid and folic acid in asparagus will prevent hardening of your arteries. Consume asparagus which is prepared by steaming, grilling, roasting, and stir – frying. Also, eat this healthy vegetable by using it in soups or salads
Broccoli has a rich content of sulforaphane that prevents the formation of plaque in the arteries. It inhibits the calcium from damaging the arteries with its vitamin K content. It is also high in fiber that lowers your cholesterol levels and high blood pressure.
So, consume 2 – 3 servings of broccoli each week but make sure that each serving should include 1/2 cup of raw broccoli. Prefer grilled, roasted or steamed broccoli to grab the healthy benefits.