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Top 20 Artery-Cleansing Foods with easy recipes


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    Top 20 Artery-Cleansing Foods with easy recipes

    Protect your heart with every bite of these natural foods
    Avocados

    "Instead of using a whopping dollop of mayonnaise on your sandwich, try using thin slices of avocado," suggests Megan Madden, a registered dietitian in New York, NY. A 1996 study done by researchers in Mexico found that people who ate avocado every day for one week experienced an average 17 percent drop in total blood cholesterol. What's more, their levels of LDL ("bad") cholesterol decreased and HDL ("good") cholesterol increased. Finding it tough to work avocado into your diet
    Avocado smoothie

    Ingredients
    2 c lowfat milk
    1 large, ripe avocado
    2 T honey or agave nectar
    Ice, to taste
    Instructions
    Add all ingredients to the pitcher of a blender. Blend until smooth and serve immediately.

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    Last edited by Parasakthi; 8th Oct 2012 at 11:49 AM. Reason: External Link Removed

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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Whole Grains

    The soluble fiber found in whole grains such as whole-wheat bread, brown rice, and oatmeal binds the cholesterol in your meal and drags it out of your body, Madden says. "And, when your body needs to utilize cholesterol in the future, it draws on your blood cholesterol supply, effectively lowering your total blood cholesterol level and your risk for heart disease." And oatmeal isn’t just for breakfast;




    Chocolaty Overnight Oats
    In a rush to get out the door in the morning? This no-cook healthy breakfast comes together in a flash, thanks to some easy prep work the night before.
    Ingredients:

    Makes 1 serving
    1/2 c. old fashioned oatmeal
    1/2 c. almond milk (regular milk will also work)
    1 heaping spoonful dark chocolate cocoa powder
    1 tbsp. chia seeds
    1 packet or 1 tsp. sweetener (such as Stevia, Splenda or sugar), optional
    ½ frozen banana, sliced

    Directions:
    Combine oatmeal and sweetener in a container, cover, and refrigerate overnight. In the morning, stir up oatmeal mixture. Top with frozen banana slices, stir, and enjoy! Note: You may stir in more milk in the morning until your desired consistency is achieved.


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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Olive Oil

    A 2011 study found that people ages 65 or older who regularly used olive oil (for both cooking and as a dressing) were 41 percent less likely to have a stroke compared to those who never use olive oil in their diet. Use a little olive oil instead of butter or drizzle some over pasta, salad, or veggies to take advantage of its high mono- and polyunsaturated fats, Madden says. "And although it’s a healthier option, remember to use these oils sparingly, as all fats still contain the same number of calories."

    Nuts
    Grabbing a handful of nuts is a heart-healthy way to beat the afternoon itch for a cookie, Madden says. "Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and fiber, while walnuts are a great plant-based source of an omega-3 fatty acid called alpha-linolenic acid." According to the American Heart Association, monounsaturated fats can help reduce levels of bad cholesterol in your blood and lower your risk of heart disease and stroke.


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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Foods Fortified by Plant Sterols
    Sterols are compounds that compete with the cholesterol in your food for absorption within your digestive tract, Madden says. "Sterols have been shown to lower both total and LDL cholesterol and can be found in certain brands of fortified orange juice, margarine spreads, and milk." Just be sure to check the label—make sure the margarine is trans fat-free and that "partially hydrogenated oil" does NOT appear on the ingredient list.

    Salmon (or Other Fatty Fish)
    Fatty fish such as mackerel, herring, tuna, and salmon are chock full of omega-3 fatty acids, Madden says. "Eating fish twice a week can reduce your risk of developing heart disease by decreasing inflammation and lowering triglyceride levels, and it may even help boost your HDL levels." Try any of these heart healthy and delicious salmon recipes for dinner tonight


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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Asparagus
    Asparagus is one of the best, natural artery-clearing foods around, says Shane Ellison, an organic chemist and author of Over-The-Counter Natural Cures. "Asparagus works within the 100,000 miles of veins and arteries to release pressure, thereby allowing the body to accommodate for inflammation that has accumulated over the years." It also helps ward off deadly clots, Ellison says. We just love the versatile vegetable’s crunch in this salad recipe.
    Asparagus, Zucchini and Parmesan Salad

    Ingredients
    Salad
    1 bn asparagus
    2 medium zucchini
    1⁄4 c Parmigiano-Reggiano, shaved and more for garnish
    1 c baby arugula
    1 recipe lemon tarragon vinaigrette, see below
    Garnish: 1 lemon, cut into 12 thin wedges
    DRESSING
    Lemon Oil
    2 c canola oil
    Strips of zest from 1 lemon
    1 stalk lemongrass, tough outer layers removed and bottom 4 inches roughly chopped
    Vinaigrette
    1⁄4 c freshly squeezed lemon juice, about 1 lemon
    1⁄2 t Dijon mustard
    1⁄2 t salt
    1 t sugar
    1⁄4 t freshly ground black pepper
    2 T tarragon, roughly chopped
    1⁄4 c lemon oil
    1⁄2 c olive oil
    Instructions
    SALAD
    1. Prepare asparagus—trim the woody asparagus stems by bending them until they break. The asparagus will naturally break where the stem becomes woody. Discard the woody ends. Cut the asparagus on the bias (at a diagonal) into 1" pieces. Sauté them in a hot skillet for about 2 minutes. Set aside to cool.

    2. Prepare Zucchini—Trim each end of the zucchini. Using a peeler, peel strips of zucchini into long ribbons. Do not peel past the center—leave the center/seeds intact. Sprinkle the zucchini with a little salt, and let sit for 10 minutes or until slightly wilted.

    3. Putting it all together—In a medium size bowl, combine asparagus, zucchini, arugula and parmesan. Drizzle with enough vinaigrette to coat. Season with salt and pepper, if necessary. Using a carving fork, twist a portion of the salad like spaghetti. Place the salad-filled fork in the center of a plate and slide the salad off. Sprinkle with more parmesan to garnish.

    DRESSING
    1. Prepare lemon oil—In a medium heavy saucepan over very low heat, combine oil, lemon peel and lemongrass. Cook, uncovered, until aromatic, about 1 hour. Do not let oil boil. Remove from heat and cool to room temperature. Strain through a mesh strainer into a heatproof container. Cool completely before using. May be stored in in an airtight container in refrigerator for up to 5 days.)

    2. Prepare Vinaigrette—In a medium bowl, whisk together lemon juice, mustard, salt and pepper. Slowly whisk in lemon oil, then olive oil. Adjust seasoning, if necessary.

    Last edited by Parasakthi; 8th Oct 2012 at 01:06 PM.

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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Pomegranate
    Pomegranate contains phytochemicals that act as antioxidants to protect the lining of the arteries from damage, explains Dr. Gregg Schneider, a nutritionally oriented dentist and expert on alternative medicine. A 2005 study published in the Proceedings of the National Academy of Sciences found that antioxidant-rich pomegranate juice stimulated the body’s production of nitric oxide, which helps keep blood flowing and arteries open.

    Last edited by Parasakthi; 8th Oct 2012 at 01:06 PM. Reason: External Link Removed

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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Broccoli
    Broccoli is rich in vitamin K, which is needed for bone formation and helps to keep calcium from damaging the arteries, Dr. Schneider says. Not to mention, broccoli is full of fiber, and studies show a high-fiber diet can also help to lower blood pressure and cholesterol levels. Enjoy this veggie for dinner tonight with this side dish recipe.

    Italian Broccoli with Pine Nuts and Garlic

    Ingredients
    2 bunches (about 2pounds) rapini (also called broccoli rabe, or Italian broccoli), bottoms trimmed and stems peeled
    2 t extra-virgin olive oil
    2 clv garlic, chopped
    1⁄4 t kosher salt
    1⁄8 t freshly ground white pepper
    1 T chopped fresh basil
    3 T pine nuts, toasted
    Instructions
    Roughly chop the rapini bunches and drop into a large stockpot of rapidly boiling salted water. Cook for about 1 minute, then drain. Heat the oil in a 12-inch skillet over medium heat. Add the garlic and cook for 1 minute. Add the rapini, salt, and pepper and cook an additional 2 to 3 minutes, or until the rapini stems are tender.

    Season with salt, pepper, and basil. Garnish with pine nuts.

    Last edited by Parasakthi; 8th Oct 2012 at 01:07 PM. Reason: External Link Removed

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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Turmeric
    "The spice turmeric is a powerful anti-inflammatory," Dr. Schneider says. "It contains curcumin which lowers inflammation—a major cause of arteriosclerosis (hardening of the arteries." A 2009 study found that curcumin helps reduce the fatty deposits in arteries by as much as 26 percent.

    Persimmons
    Forget the old 'an apple a day' adage—it seems eating a daily persimmon is a better way to keep the doctor away. Research shows the polyphenols found in this fruit (which has twice as much fiber and more antioxidants than an apple) can help decrease levels of LDL cholesterol and triglycerides.

    Orange Juice
    A 2011 study published online in the American Journal of Clinical Nutrition found that drinking two daily cups of 100-percent orange juice can help reduce diastolic (resting) blood pressure. OJ contains an antioxidant that has been found to help improve blood vessel function.

    Spirulina
    A daily 4,500mg dose of this blue-green algae (usually found in supplement or powder form) can help relax artery walls and normalize blood pressure. It may also help your liver balance your blood fat levels—decreasing your LDL cholesterol by 10 percent and raising HDL cholesterol by 15 percent, according a recent study.


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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Cinnamon
    Just one teaspoon a day of antioxidant-rich cinnamon can help reduce fats in the bloodstream, helping to prevent plaque build up in the arteries and lower bad cholesterol levels by as much as 26 percent, according to recent research. Sprinkle some on your morning coffee or on these delicious crepes.

    Cinnamon Crepes

    Ingredients
    2 large eggs
    1 T light brown sugar
    3 T ground cinnamon
    1 1⁄2 c lowfat milk
    2 t canola oil
    3⁄4 c all-purpose flour
    3⁄4 c whole-wheat flour
    Cooking spray
    1 c lowfat vanilla frozen yogurt, softened
    1 1⁄2 c frozen unsweetened berries, thawed
    powdered sugar (optional)
    Instructions
    >Place eggs, brown sugar, cinnamon, milk, and oil in a blender; blend on low.
    >Slowly add flours ½ cup at a time, stopping to scrape down the sides of the blender if necessary. When the batter is the consistency of heavy cream, pour into a bowl and refrigerate for 45 minutes.
    >Coat an 8-inch nonstick skillet with cooking spray and place over medium-high heat. Add ¼ cup batter to the pan. Using the tip of a spatula, quickly spread to form a 6-inch circle.
    >Cook crêpe for 30 seconds or until lightly browned and crispy on the edges. Carefully fl ip with spatula. Cook 30 seconds more until second side is lightly browned. Repeat 7 times with the rest of the batter, respraying the pan between each crêpe.
    >Spread 2 tablespoons frozen yogurt on each crêpe, then add 3 tablespoons berries. Roll up and serve with powdered sugar if desired.

    Last edited by Parasakthi; 8th Oct 2012 at 01:07 PM.

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    Re: Top 20 Artery-Cleansing Foods with easy recipes

    Cranberries
    Research shows that potassium-rich cranberries can help reduce LDL cholesterol levels and help raise the good HDL levels in your body, and regular consumption of the holiday favorite may help reduce your overall risk of heart disease by as much as 40 percent

    Coffee
    According to researchers in The Netherlands, people who drank more than two, but no more than four, cups of coffee a day for 13 years had about a 20 percent lower risk of heart disease than people who drank more or less coffee or no coffee at all. Moderation is the key to coffee's heart-health benefits—the caffeine is a stimulant which can cause a temporary increase in blood pressure, and in excess, can lead to irregular heart beat.

    Cheese
    Believe it or not, cheese could help lower your blood pressure! A recent study from Brigham and Women's Hospital and Harvard Medical School found that people who eat three servings a day of low-fat dairy have lower (three points less) systolic blood pressure than those who eat less. Here are some tasty, low fat picks to start snacking on today.

    Green Tea
    Green tea is rich in catechins, compounds that have been shown to decrease cholesterol absorption in your body. Another bonus? It may help prevent cancer and weight gain, too!

    Last edited by Parasakthi; 8th Oct 2012 at 01:08 PM. Reason: External Link Removed

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