How to Prevent Heart Disease: 5 Ways to Unclog Your Arteries Naturally

It doesn’t take much work to learn how to prevent heart disease naturally: Simply adopt healthy habits in your daily routine to boost heart function and maintain vigorous blood flow throughout the body.

Here are five ways to unclog your arteries naturally for a healthy heart:

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1. Enjoy whole, natural foods that protect your arteries from fatty deposits.
Avoid saturated fats that can build up plaque and cholesterol. Fruits and vegetables contain nutrients that fight heart disease. Fiber-rich whole grains please the appetite without the fat: Choose whole-grain breads and pastas, brown rice, and oatmeal. Select lean cuts of meat and trim the fat, and include poultry without fatty skin. Instead of meat, eat oily fish at least twice a week, advises the American Heart Association. Nuts and legumes provide protein while low-fat dairy products are a better heart-healthy choice than full-fat products.

2. Consider natural herbs and supplements.
These play a role in unclogging the arteries, Healthline reports. They help combat the build-up of plaque in the arteries to fight atherosclerosis, or hardening of the arteries. Omega-3 fatty acids found in oily fish are also available in supplements. Green tea contains antioxidants to protect the heart, while magnesium and potassium may help to reduce blood pressure.

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3. Physical activity improves circulation and helps the heart.
Exercise can include moderate activity, such as brisk walking or swimming, 30 minutes a day, five days a week. More intense activity includes jogging or playing your favorite sport, which can reduce your time to 75 minutes a week, or participate in both moderate and intense exercise, the Mayo Clinic recommends.

4. Avoid the habits that increase the risk of heart disease.
Smoking or using tobacco can damage the heart and blood vessels because of the chemicals in the products. Tobacco products can build up plaque in the arteries and cause atherosclerosis, which leads to heart disease. Limit the intake of alcohol, since excessive drinking puts a strain on the heart.

5. Get enough sleep to prevent heart disease.
Sleep deprivation increases the risk of obesity, high blood pressure, and diabetes, which can lead to heart disease. Try to schedule sleeping patterns at the same time for each day. If sleeping is difficult, check with a doctor to see if sleep apnea or other problems, such as depression, are interfering with your sleep.

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