Top 10 Foods to Keep Your Arteries Clean

Grass-Fed Beef - Saturated fat does not increase the risk of heart disease,

according to an analysis of over 350,000 people in the American Journal of Clinical

Nutrition. In fact, muscle meat is a complete source of protein. Organ cuts, such

as liver and kidney, are packed with beneficial nutrients like vitamins A and D.

Cows are meant to eat grass, not corn, soy, and wheat. Cows are meant to free-

range, not be cooped up, stressed out, and artificial lights. Many cultures from

around the world consume animal foods and enjoy incredible longevity. Get free-

range, grass-fed meat into your meal plan. For the best health benefits, eat your

meat medium-rare.

Kale - Kale is a dark green leafy vegetable packed with medicinal value. For

starters, kale is a great source of fiber, thus improving the lipid profile. Kale

contains vitamin K, an essential nutrient that keeps calcium in bones and out of

arteries. Kale is a good source of vitamin C, which promotes healthy arteries and

is an anti-oxidant. Kale contains sulforaphane, which appears to lower cancer risk.

Eat it raw, steamed, or in a stir fry. We put it into our salads. Boiling leaches

nutrients out of any food. Our 8-year- old son eats kale with is school lunch! Start

‘em young.

Beets - Beets are a wonderful food that reduce the risk of heart disease. They

reduce blood pressure because they contain nitrates. Just like the pharmaceutical

nitroglycerin, beets open up blood vessels and improve flow. Beets reduce

homocysteine, an amino acid linked to heart disease and dementia risk. Beets are

loaded with anti-oxidants and naturally thin your blood by inhibiting overactive

platelets. Beets even improve exercise performance. Eat them raw or cooked.

Beetroot powder 2x per day is on my prescription list. Make sure they are organic,

as beets are a common genetically modified food.

Chlorella - This blue-green algae is one of nature’s superfoods. Chlorella cuts the

risk of heart disease by reducing oxidative damage of tissues. It improves blood

pressure control and stroke risk. Additionally, chlorella lowers cholesterol,

triglycerides, and blood sugar. It binds heavy metals, so use it daily and especially

after seafood. Chlorella contains chlorophyll, the energy harnessed from the sun.

Good stuff. I add it to my green drink every morning.

Wild Salmon - When it comes to fat, there’s one type you don’t want to cut back

on: omega-3 fatty acids. Cut back on vegetable oil but not the quality fats only

found in fish. Wild salmon is my favorite, but anchovies also provide plenty of

omega-3s. Add them to olive oil and lemon for a salad dressing. Two crucial

omega-3 fatty acids are EPA and DHA, which lower the risk of heart disease,

improve heart rhythm, and also help with depression, dementia, and arthritis.

Avocado - Avocado is a great source of vitamin C, fiber, and potassium. These

elements are crucial to good health. Vitamin C is an antioxidant, which blocks free

radicals damage. Free radicals speed up the aging process. The fiber in avocado

helps keep cholesterol in check and prevents colon cancer. Potassium is

important because it plays a role in every single heartbeat. Without potassium,

the heart would not be able to squeeze and pump blood through your body. It is

also good for muscle movement, nerve and kidney function. You get all of these

benefits and more from avocado.

Almonds - Multiple studies have shown eating nuts and seeds are heart healthy.

In fact, those who eat the most of these foods have the lowest risk of a heart

attack or stroke. Almonds are a delicious snack and are excellent added to a salad.

In fact, most mornings I make a nut “cereal” with almonds, pecans, coconut

flakes, and homemade nut milk. Blend almonds and water to make the nut milk.

Store in the refrigerator in a glass bottle for up to five days. All nuts and seeds are

great, except the peanuts. Peanuts are actually a bean and wreak havoc on your

digestion and cause many allergies. Almonds are high in the heart protective anti-

oxidant vitamin E.

Broccoli - Broccoli is rich with phytonutrients and antioxidants, along with other

vitamins. Phytonutrients are not as essential to the body as most vitamins, but is

a great way to prevent disease and keep the body working properly. Antioxidants

are the most important element within broccoli. As stated earlier, antioxidants

slow down the aging process and help keep your body clean of toxic free radicals,

such as tobacco smoke and radiation.

Eggs - Eggs are one of nature’s perfect foods. They contain cholesterol but do not

cause heart attacks. In fact, those who eat the most amount of eggs enjoy the

most health. Eggs raise HDL to fight heart disease. Loaded with choline, eggs are

great for your brain. An egg is like a multivitamin; after all, it brings a chicken to

life. Fry them in coconut oil on low heat or slowly boil. This superfood is truly egg-

ceptional.

Olive Oil - A staple of the heart healthy Mediterranean diet, olive oil, and the

olives themselves, need to be on your menu. Olive oil contains high levels of

heart-healthy monounsaturated fats. Olive oil also has endless anti-inflammatory

and anti-hypertensive effects. We add it to salad and never heat olive oil. Buy

organic olive oil.

*Article by Jack Wolfson, DO