Our arteries keep blood flowing smoothly through our hearts to the rest of the body. Arteries that are not kept clean can become blocked by arterial plaque, the main cause of heart attacks and strokes. Prevent these illnesses and the subsequent need for heart surgeries by cleaning out your arteries naturally. The goals for maintaining clean arteries are cholesterol levels under 200 mg and blood pressure at or less than less than 120/80.
Reduce your cholesterol intake. The USDA Dietary Guidelines and the American Heart Association (2005) recommend less than 300 milligrams of cholesterol per day. New guidelines are due to be published in in 2010, so these numbers may change. According to Dr. Dean Ornish, you should consume less than 5 milligrams of cholesterol per day to achieve and maintain clean arteries..
Reduce your overall fat intake. According to the USDA Dietary Guidelines you should consume no more than 30% of your daily calories in the form of fats, and less than 10% of that total should be from saturated fats. Trans fats should be avoided completely. This means that if you can have 200 calories you should have no more than 22 grams of saturated fat per day.
Eat less meat and more fruits, vegetables, nuts, beans, seeds and whole grains. Many meats contain large amounts of fat and cholesterol. Eating too much meat increases the risk of heart disease, according to results from Dr. Dean Ornish's study, "The Lifestyle Heart Trial". To clean the arteries naturally you will need to cut down on the amount of animal products that you eat. This includes meats, milk, eggs, and cheese. A healthy vegetarian diet is ideal.
Quit smoking and avoid second-hand smoke. Create a smoke free home. Smoking can cause blockages in your arteries. Consult your doctor for help with this addiction. Your doctor can provide you with the proper educational materials, prescriptions and advice.
Exercise at least three times a week for at least 20 minutes each time. The most important type of exercise is one that you enjoy. Otherwise, you're less likely to stick with it. Find a daily exercise program on TV, search for a workout video at the store, take up a martial art, walk, swim, join a gym or dance. There are many options available.
Calm your mind and reduce your stress. Meditation will help reduce your daily stress levels. Prolonged stress and anxiety can contribute to clogged arteries. Meditation can help in your quest to clean out the arteries naturally when practiced in conjunction with a healthy diet. Meditate for at least 10 minutes everyday.
Tips & Warnings
- Enjoy a healthy lifestyle.
- Try a vegetarian, vegan or Mediterranean diet. All of these are low in cholesterol and fat.
- Have your cholesterol levels checked at your annual physical exams. This is done with a simple blood test.