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Hey guys! All good? Today I'm going to talk about 7 foods to clean your arteries.

When I talk about cleaning, I mean I'm going to talk about foods that promote the health of your arteries and help prevent the dreaded process of atherosclerosis, which is the clogging of our arteries. These foods are essential in the lives of those who have high cholesterol, for example, or of a person who has risk factors for cardiovascular diseases. So if you are diabetic, hypertensive, smoker, obese and of course, if you have high cholesterol, you need to include these 7 foods in your life.

These super foods are capable of cleaning your arteries, making the blood flow more fluid, improving your cardiovascular health. So, come with me to find out which are the 7 foods that clean your arteries! And, without further ado, launch the vignette!

Doctor Roberto Yano, Cardiologist. Hello, heartfelt friends! All good?

I am Doctor Roberto Yano, Cardiologist, Pacemaker Specialist. Today we are going to talk about foods that will help you clean your arteries, reduce high cholesterol levels, thus reducing the risk of heart attack, stroke, and other diseases related to your heart and arteries. But first, subscribe to the channel!

Click the bell to receive all notifications! Guys, there are two new videos every week, topics related to the health of our most noble organ, which is our heart. There is no more important topic on the Internet!

Don't forget after sharing this video with your friends! When you share, our channel grows and you help someone else live better. Well, when I talk about foods that clean arteries, I mean that these super foods are able to help you reduce the risk of forming atherosclerotic plaques.

A healthy diet is essential for this process. It's no surprise that in my office I guide patients to start a radical change in their lifestyle. So, if you have high cholesterol, if you are hypertensive, if you are obese, diabetic, the first thing you have to change in your life is to change your diet.

Of course, in more serious cases, medication can be started at the first consultation. But also remember that there are cases where first we just make a change in the patient's diet and lifestyle. In any case, regardless of medication or not, we include these seven foods that are capable of preventing the accumulation of fat in our arteries.

There are people who, just because they have a family history of cardiovascular disease, have a tendency to have more atherosclerosis, which is blockage. The genetic issue is very strong. But if you have, in addition to genetics, high cholesterol, if you are diabetic, obese, smoker, sedentary, you also have a greater chance of having fatty plaques in your arteries.

The process of atherosclerosis, which I have already talked about here a few times, is when the arteries narrow, they harden, because fatty plaque, cholesterol plaque, calcium, other substances accumulate there on the internal walls of the arteries. These plaques can obstruct the blood and harm the supply of oxygen and nutrients to our organs and tissues. And then what happens?

You can have coronary artery disease, have a heart attack, suffer a stroke, damage your kidneys and so on! Atherosclerosis is a process that takes time, decades. So if you have high cholesterol, uncontrolled blood pressure, decompensated diabetes, you have the chance to avoid all of this by changing your lifestyle, improving your diet, intensifying the issue of physical exercise that I get tired of talking about and in some cases where the use of medicines.

But, what are the seven foods that clean the arteries? Let's get down to business folks! First food: fatty fish.

So, fish such as sardines, tuna, salmon are very rich in fatty acids, omega 3. Omega 3 is an excellent antioxidant, an excellent anti-inflammatory, in other words, it helps reduce inflammation in the vessel and improves your heart health. You can also find omega 3 in flaxseeds.

It is an important source of omega 3, especially for vegetarians. Omega 3, particularly EPA, can reduce blood triglyceride levels. It can also help raise HDL cholesterol, which is good cholesterol.

So, add these fish to your diet. They will help keep your arteries cleaner and healthier. It is important, whenever possible, to talk to a good nutritionist to find out what is the ideal portion of fish for you to eat throughout the week.

Look guys, so much quality information. And talking about quality information, I would like to share with you a website that I highly recommend to my patients, which is the website Semper Cuidando. I'll leave the link here in the video description.

Semper Cuidando is Brazil's patient support and care program , which aims to disseminate health information to help you reduce cardiovascular risks. So, whether on social media or on the website itself, you can find quality content about hypertension, diabetes, angina, and you can find it in different formats. There are posts on social networks, videocasts, podcasts.

Always Caring, folks, offers a 24-hour patient support channel. Reminders via SMS to maintain your treatment and better conditions when purchasing medicines that are included in the program. Logical, right guys?

Always with your doctor's prescription. But it's worth checking it out, I'll leave the link here in the description. But come on, second food is garlic.

I love garlic, right guys? I, for one, can put garlic in all salty food! Even better, this food brings countless benefits to our body.

Who puts garlic in every food? Leave it here in the comments and I want to know. But the allicin present in garlic is an organic sulfur compound.

It can also be found in onions and chives. It gives it that characteristic garlic aroma. This super food has antibacterial, antifungal and antioxidant properties.

So combat the products caused by radical levels there. Helps prevent chronic inflammatory diseases such as arthritis. Of course, it is very beneficial for the heart and our arteries.

It even helps reduce blood pressure and cholesterol levels. I knew that? And for those who don't like the taste of garlic in food, right?

Or in a salad, there are garlic capsules, right? I'm not against it, I prefer to put it in the food. But talk to your cardiologist before starting anything there, okay?

Speaking of cardiologists, you knew that Clínica Yano is now here in Indaiatuba, right, guys? So, you from Indaiatuba, São Paulo, Campinas, this entire region, can consult with us in person. We are here in Indaiatuba.

Okay, guys? Let's go! Third food: extra virgin olive oil.

Here is some very important guidance. Always read the product label. There are people who buy, for example, oil mixed with olive oil, thinking they are making the best choice.

In this case, to help clean your arteries and lower LDL cholesterol you need to choose your olive oil carefully. And it has to be the olive oil that is written there, extra virgin olive oil. This is extremely beneficial for your health.

It is a healthy option for cooking at low temperatures and is used to season food. It is great because it has monounsaturated fatty acids and has antioxidant properties. Extra virgin olive oil tends to be more expensive because it is made from olives without the addition of oils or chemical solvents.

They cold press the olives there. It is a mechanical process without using excessive heat, without using chemical substances. Apart from the flavor, right guys?

The taste and smell of everything you put olive oil in, it’s delicious. Another important thing for you to note is when buying your olive oil, is the acidity. So good olive oil has low acidity.

It has to be less than 0. 8%. Ideally less than 0.

5%. When the acidity is between 0. 8 and 2%, it will say virgin olive oil and not extra virgin olive oil.

So, stay tuned! Let's go! Fourth food: oats.

Of course, this food couldn't be missing from this video either. Oats are a source of soluble fiber that helps reduce cholesterol, thus helping to clean your arteries. It's as if the fat or cholesterol were attached to it and were removed from your body.

It also helps to reduce blood sugar levels. Another factor that contributes to the reduction of atherosclerosis. This food, in addition to helping to reduce cardiovascular risk, also helps you feel full.

It has several nutrients and also helps your intestines function properly. And the best thing is that you can use it in several ways. So, you can eat with mom in the morning, you can make a pancake there with banana and unsweetened oats.

You can make porridge, savory pancakes, whatever your imagination! It's nutritious and delicious. And here's a very important tip when we talk about heart health.

Choose oat bran. Oat bran is superior to flour because the bran has more soluble fiber, especially beta-glucans, which have a greater effect on reducing bad cholesterol. But let's keep going!

Fifth food: chestnuts. Nuts, especially walnuts, almonds have omega 3 and are great sources of healthy fats. They have fiber and vitamins that help protect and clean your arteries and reduce the risk of heart disease.

Furthermore, nuts are also good for the gut because they positively affect gut bacteria. So they contribute to our microbiota, facilitating digestion and the proper functioning of your digestive system. Just be careful with the amount you eat because it has a lot of calories.

Whenever possible, follow the instructions of your nutritionist. And remember, guys, everything in moderation! Moderation is the key to success.

Sixth food: legumes. Here is a group of super foods that I can include beans, they are part of most Brazilians' meals. We also have lentils and peas.

They are rich in soluble fibers that help reduce bad cholesterol and prevent the accumulation of plaque in the arteries. Furthermore, these grains have lean protein. You can then replace part of the animal protein source with beans or other legumes.

It is rich in potassium and magnesium, which are essential for heart health and even helps reduce blood pressure. So, let's stop with this question, with this nonsense that rice and beans for lunch makes you fat. What makes you fat is eating nonsense, eating excess food.

Good rice and beans in the right quantity is one of the best meals in the world. Who doesn't agree, a delicious rice dish, seasoned with beans, is delicious and extremely healthy. But let's move on to the other super food that will help you clean your arteries: fruits and vegetables.

Fruits and vegetables have many antioxidants, various vitamins, and many sources of fiber. Fiber will help reduce bad cholesterol and control diabetes. The antioxidants will keep you calm, the minerals will help control blood pressure.

Do you want greater benefit than that? So don't be afraid to eat fruits, you just need to eat them in moderation. Remembering that a healthy diet must be balanced and varied and in addition to everything I said, always stay at a healthy weight for your body type, exercise regularly, avoid smoking, avoid stressing about everything.

All of this will help you keep your arteries healthy and clean and your heart in good shape. It is also very important, of course, to visit your cardiologist regularly. Well guys, I hope you enjoyed the video!

So, if you liked the video, share it with a friend, share it in your WhatsApp groups, Telegram groups, on your Instagram. Even my Instagram is @dr. yano.

If you're making delicious food or exercising, tag me there and I'll make sure to repost it. Is it ok, guys? So, I'll stop here!

Today's message is this! A big hug and until next time!