I'm at the age that when I talk with friends, the conversation always turns to health. Yuck! I miss the days that I could eat anything and everything and I was just healthy. Well, while talking to a friend recently, she shared with me that she was diagnosed with calcium in her heart and possible plaque in her arteries. The doctor said it wasn’t a problem yet but I wanted to find out how she could reverse this naturally so that she doesn’t have to get on meds later on. I'm certainly no doctor and I recommend that you always speak with your doctor before making any changes.
The leading cause of death is heart disease, which accounts for one in four deaths, according to the Centers for Disease Control and Prevention. This is scary so I did some research and found out that calcium in the heart is called aortic calcification and it’s related to arteriosclerosis which causes stiff, thick arteries and causes a blood flow restriction to the organs and tissues. Osteocalcin, a protein that helps carry calcium in and out of the heart is disrupted which can lead to calcification. There are other factors, such as a birth defect, kidney disease or high cholesterol that can also affect heart calcification. Symptoms include shortness of breath, heart palpitations, ankle swelling, weight gain, weakness and chest discomfort. Yikes!
I also found that an artery becomes clogged when a buildup of plaque forms on the inner walls. Plaque consists of calcium, fat, cholesterol and cellular waste. When plaque or calcium builds up in the aortic valves or arteries, the blood flow to the heart is reduced, which can cause life-threatening medical problems such as a heart attack, stroke or heart failure. Double yikes!
Now for the good news!
There are are three natural ways to reduce calcium and clean the heart and arteries.
1. Get moving!
Cardiovascular exercise naturally gets rid of plaque in the arteries. The American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week. Great ways to exercise are walking or jogging, riding a bike, swimming, playing sports and dancing. Find an exercise that’s fun to keep up the momentum and the motivation.
2 Clean the arteries with food!
Spinach is filled with potassium, folate and fiber, which helps lower blood pressure and prevents artery blockage. One serving per day helps lower homocysteine levels which is a risk factor for atherosclerosis.
Asparagus is full of fiber and minerals, it helps lower blood pressure and prevent blood clots. It works within the veins and arteries to alleviate inflammation that may have accumulated over time. It boosts the body’s production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes clogged or blocked arteries. It also contains alpha-linoleic acid and folic acid, which prevent hardening of the arteries.
Avocado helps reduce low-density lipoprotein (LDL) cholesterol or the bad cholesterol and increases high-density lipoprotein (HDL) cholesterol or the good cholesterol. It contains vitamin E, which prevents cholesterol oxidation, as well as potassium, which is known to lower blood pressure.
Broccoli can prevent artery clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress.
Fatty fish, which are mackerel, salmon, sardines, herring and tuna, are rich in healthy fats, which can help to clear the arteries. Omega-3 fatty acids help to increase the good cholesterol while decreasing blood vessel inflammation and the formation of blood clots in the arteries.
Almonds are high in monounsaturated fats, vitamin E, fiber and protein. The magnesium in almonds also prevents plaque formation and lowers blood pressure.
Walnuts have omega-3 fatty acid, which will reduce bad cholesterol and raise good cholesterol levels which lowers the risk of plaque build-up in the arteries.
Olive oil is rich in monounsaturated, oleic acid, an essential fatty acid that lowers bad cholesterol and raises good cholesterol.
Watermelon boosts nitric oxide production in the body which causes the arteries to relax, decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation which is a bonus.
Turmeric is a power anti-inflammatory. Inflammation is a major cause of arteriosclerosis, or the hardening of the arteries. Turmeric also reduces the damage to arterial walls, which can cause blood clots and plaque build up.
Whole grains contain soluble fiber, which binds to the excess LDL cholesterol in your digestive tract and removes it from your body. Whole grains also contain magnesium, which dilates blood vessels and keeps your blood pressure at regular levels. Whole-grains like brown rice, quinoa, barley and oatmeal help to improve cholesterol levels and keep arteries clear.
3. Smoking is a no, no!
I quit smoking six years ago and it's the best thing I've ever done to improve my health. Smoking causes severe damage to the arteries.The chemicals in tobacco smoke harm blood cells and damage the function of the heart, the structure and function of blood vessels. This damage increases the risk of atherosclerosis.
For my friend, today is the day to begin healthy changes for a better life! These are not all-or-nothing changes. Set daily reachable goals and work up toward the overall goal of good health.
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