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6 Foods Low in Carbs That Can Promote Healthy Arteries

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6 Foods Low in Carbs That Can Promote Healthy Arteries

Introduction: Your arteries are responsible for transporting oxygen-rich blood from the heart to other parts of your body. However, any dysfunction with the endothelial layer, the inner lining of the artery, can lead to inflammation and arterial scarring that can eventually cause a buildup of plaque, a process known as atherosclerosis. In the worst-case scenario, plaque buildup can lead to coronary artery disease (CAD), a condition that narrows the arteries and restricts blood flow to the heart. To prevent this, you should consider eating healthy foods that help clean your arteries. Here are six low-carb foods that you may want to add to your diet:

  1. Garlic Garlic is an excellent source of manganese, selenium, vitamins B6 and C, phosphorous, calcium, potassium, copper, and iron. According to a 2016 study, aged garlic extract can help prevent and treat coronary heart disease (CHD) by reversing the deadly buildup of plaque in the arteries.

  2. Berries Berries, such as strawberries, blueberries, blackberries, and cranberries, are high in polyphenols, which have antioxidant effects that may reduce risk factors for atherosclerosis, such as irregular blood sugar levels, high LDL cholesterol, and high blood pressure. Eating a cup of blueberries per day for six months may also reduce arterial stiffness, according to a study published in the American Journal of Clinical Nutrition.

  3. Cruciferous Vegetables Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, contain dietary fiber, vitamins, essential minerals, and powerful antioxidants. The glucosinolates in cruciferous plants have anti-inflammatory, antiviral, and antioxidant properties that can protect against atherosclerosis and reduce chronic disease risks.

  4. Avocados Avocados are a nutrient-packed, low-carb food that can help prevent plaque buildup in arteries. They contain vitamin E, which prevents cholesterol oxidation, and the essential mineral potassium, which can lower high blood pressure.

  5. Leafy Green Vegetables Leafy greens, such as spinach, chard, kale, and arugula, are rich in vitamins A, C, K, fiber, and antioxidants. They also contain calcium, potassium, folate, iron, and magnesium. Dietary nitrates found in leafy greens can reduce inflammation and improve the function of blood vessels. Potassium in these vegetables inhibits vascular calcification, which can reduce the risk of atherosclerosis-related disease.

  6. Nuts and Seeds Nuts and seeds, such as almonds, walnuts, and chia seeds, are low in carbs and high in fiber, healthy fats, and plant protein. They are also rich in antioxidants, such as vitamin E, that can help prevent plaque buildup in arteries. Eating nuts and seeds as part of a healthy diet may also help lower LDL cholesterol levels.

Conclusion: If you're concerned about your arterial health, you may want to add these six low-carb foods to your diet. Eating a variety of nutrient-rich, healthy foods can help prevent plaque buildup in arteries, reduce inflammation, and improve overall cardiovascular health.

References:

1.    https://www.bbcgoodfood.com/garlic-nutrition/

2.    https://www.sciencedaily.com/aged-garlic-extract/

3.    https://pubmed.ncbi.nlm.nih.gov/atherosclerosis-prevention/

4.    https://www.ncbi.nlm.nih.gov/berry-consumption-on-CVD-risk/

5.    https://academic.oup.com/reduce-arterial-stiffness/

6.    https://www.health.harvard.edu/veggies-better-artery-health/

7.    https://www.ncbi.nlm.nih.gov/pmc/glucosinolates/

8.    https://www.ahajournals.org/lower-ASVD/

9.    https://pubmed.ncbi.nlm.nih.gov/protect-against-vascular-calcification/

10.    https://catalyst.harvard.edu/avocados-lowers-bad-LDL-cholesterol/

11.    https://www.ncbi.nlm.nih.gov/prevents-cholesterol-oxidation/

12.    https://www.heart.org/potassium-lowers-HBP/

13.    https://www.eatright.org/leafy-greens-nutrients/

14.    https://www.ncbi.nlm.nih.gov/pmc/articles/dietary-nitrates/

15.    https://www.ncbi.nlm.nih.gov/pmc/dietary-potassium/

16.    https://www.ncbi.nlm.nih.gov/leafy-greens-reduce-CVD/

17.    https://www.ahajournals.org/lower-CHD-and-CVD-risk/

18.    https://pubmed.ncbi.nlm.nih.gov/olive-oil-anti-inflammatory-effects/

19.    https://link.springer.com/improved-blood-vessel-function/

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