The BEST Fruits to CLEAN Your Blood Vessels

0:00 an apple a day keeps the doctor away but are there any fruits which can keep your artery blockages away are there any such magical fruits which can cleanse your block arteries today we will know about this juicy topic which are the fruits which can help to clean your blocked arteries whether you are trying to prevent heart disease or you want a healthier lifestyle I'm sure this video will be very helpful to you and stay till the end because I will not just give you the name names of the fruits but also discuss whether the fruits are useful or is it the smoothie that you take or the juice that you like first we must know why blood circulation is important for us a healthy circulation is what will give your entire body the

0:45 nutrients that it needs if you have problems in your circulation it can affect number of organs if it affects the brain you may end up with a stroke if it affects your heart you may end up with a heart attack and if it causes blockages in your leg arteries then you might have Peripheral arterial disease or leg artery blockage in India cardiovascular diseases are on the rise and we are seeing a number of people relatively young age less than 50 years who are developing artery blockages very very commonly so now what's the connection between fruits and artery Health fruits are packed with vitamins minerals antioxidants and fiber all all of which help to reduce your cholesterol

1:32 level reduce your inflammation and hence improve your overall circulat and Vascular Health a systemic review of many articles and Publications showed that regular consumption of fruits and vegetables can reduce the risk of atherosclerosis by almost 25 to 30% most of the fruits which are helpful as heart healthy fruits are important because they contain a chemical called as polyphenols this polyphenols are something which a human body can never manufacture it has to come from certain food sources and these polyphenols are very powerful antioxidants which reduce the oxidation of LDL reduce the inflammation and oxidation which causes damage to the

2:19 intima which is the innermost lining of healthy blood vessels let's get started with the first fruit which is the pomogranate pomog granates are loaded with an antioxidants especially Puna laggings a very difficult word to write but you can read it in the caption which is known to reduce the amount of atherosclerotic plaques in one study published in an American Journal of Cardiology it was shown that people who consume regular pomogranate juice every day for one year saw a 25% reduction in the amount of atherosclerosis which is a huge finding and that is where pomogranate became famous pomogranate also increase the nitric oxide formation which are very natural vasodilators they

3:05 help to increase the tone of your vessels and keep them flexible and soft the second fruit we will talk about are berries whether it's the raspberry strawberry or the power packed blueberry these berries also very strong anti-inflammatory and antioxidant properties and they can be very very helpful for your cardiovascular health these berries are important and helpful because they are rich in antioxidants mainly antoin which are known to cause again relaxation of your blood vessels and also help in reducing your LDL cholesterol levels a study in the American journal of clinical nutrition showed people who consumed berries on a regular form show a reduction of LDL cholesterol by almost 7% so if you like

3:50 berries you should have it regular third fruit is about the refreshing citrus fruits oranges lemons and pineapples these are rich in vitamin C and flavonoids all of which help to improve the inflammation all of these are very helpful for Your Vessel Health vitamin C helps in production of collagen which is the protein which builds up your blood vessels and vitamin C also is a very powerful anti-inflammatory substance that we can eat it helps prevent oxidative damage to your blood vessels which sometimes is the starting point of atherosclerosis Additionally the flavonoids in these Cyrus fruits are very good scavengers of free radicals so make sure that you use these vitamin C

4:36 rich fruits also in your regular diet the fourth fruit that you might like and want to consume on a regular basis are grapes grapes especially the red and purple ones are the ones which are most beneficial because they are rich not just in flavonoids but in another component called as Resveratrol these compounds help to protect the endothelium the innermost lining of your blood vessels grapes are the reason why wine is also considered as cardioprotective so grapes whether it is in wine or you consume grapes directly can help your overall vascular Health a review of more than 38 studies found that when you eat grapes either in the direct form or as dried raisins it can

5:21 really help reduce not just your cholesterol level but also improve the platelet aggregation function so the res in these grapes which is not true if you drink grape juice so the benefit is mainly if you consume grapes directly or as raisins then this Resveratrol can help to reduce your blood pressure also and prevent platelets from sticking to each other talking of fruits we cannot forget Apple apples contain pectin which is a type of soluble fiber that helps to lower your cholesterol level a study from the European Journal of nutrition found that somebody who consumes Apple regularly can help reduce the LDL cholesterols by almost 6 to 7% so when

6:07 you're thinking about keeping your arteries clean don't forget the humble Apple now talking to fruits which are very locally available but maybe not as popular outside India amla or the Indian Gooseberry is another such power packed fruit it has been used in ayurvedic medicine for many years but there are lot of recent Publications which have also shown the usefulness of amla many scientific journals have shown that regular eating of amla or even amla powder can help reduce your cholesterol levels and your inflammatory markers including C reactive protein so amla is also very useful for your cardiovascular health other local fruits which are also very tasty and useful include guava and jamun both very favorite of local Indian

6:54 people they're rich in fiber and antioxidants and are very good for your overall cardiovascular health they also help to control your blood sugar levels that's another benefit that guaa and jamun can give you and another interesting finding is that guava can help increase your HDL level so HDL is the protective or good cholesterol so guava can also increase your HDL levels these are few benefits that guaa and jamun can give you so now that I've told you about these fruits to be eaten so the next big question is how do we consume them for maximum benefit first and foremost try to eat these fruits in the natural form eating whole fruits with their fiber is going to be maximally beneficial for you smoothies

7:40 are another fantastic way to consume these fruits without losing much of its properties you can combine these fruits into a delicious smoothie and even add spinach or flax seeds which will help in incorporating antioxidants from these food items as well juices maybe the third option but remember that juices will have a less amount of antioxidants it lose it the fiber juices are also an option but the third one because by juicing the fibers are removed from the fruit so the benefits may not be as good as you have in natural fruits and if you are taking those so-called canned fruits maybe there are labels of healthy natural organic don't be misled by them

8:27 always read the label to understand understand more about these juices one of the biggest culprits can be canned fruits because they contain a lot of preservatives mainly sugar these sugars may cause spikes in your blood levels these processed sugars may cause spike in your blood glucose levels increase amount of inflammation and actually end up causing more damage than the benefit that you want from fruit similarly other things made from fruit the jams or even the spreads may not be as beneficial as you think they are and if you really want to know about what are the different ways in which sugar can end up damaging your body then this video is a must watch