The Best Meal to Clean Out Arteries
Combining these healthy foods with key nutrients, we can create a meal that is not only delicious but also beneficial for arterial health. Here’s a detailed breakdown of the best meal to clean out arteries:
Starter: Mixed Berry and Spinach Salad
Ingredients:
- 2 cups fresh spinach leaves
- 1 cup mixed berries (blueberries, strawberries, raspberries)
- 1/4 cup walnuts
- 1/4 cup crumbled feta cheese
- 1 tablespoon chia seeds
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions:
- In a large bowl, combine spinach, mixed berries, walnuts, and feta cheese.
- Sprinkle chia seeds over the salad.
- In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- Drizzle the dressing over the salad and toss gently to combine.
Nutritional Benefits: This salad is a powerhouse of antioxidants from the berries, omega-3 fatty acids from the walnuts, and monounsaturated fats from the olive oil. The spinach provides nitrates, which help improve blood flow and reduce the risk of high blood pressure. This combination helps prevent clogged arteries and supports overall cardiovascular health.
Main Course: Grilled Salmon with Quinoa and Steamed Vegetables
Ingredients:
- 2 salmon fillets
- 1 cup quinoa
- 2 cups water
- 1 cup broccoli florets
- 1 cup carrot slices
- 1 tablespoon olive oil
- 1 lemon, sliced
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Preheat the grill to medium-high heat.
- Season the salmon fillets with garlic powder, salt, and pepper.
- Grill the salmon for about 4-6 minutes on each side or until the fish flakes easily with a fork. Top with lemon slices.
- In a medium saucepan, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
- In a steamer basket, steam broccoli and carrots until tender.
- Serve the grilled salmon over a bed of quinoa with steamed vegetables on the side. Drizzle with olive oil.
Nutritional Benefits: Salmon is rich in omega-3 fatty acids, which reduce inflammation and improve heart health by lowering the risk of cardiovascular disease and coronary artery disease. Quinoa provides fiber and plant-based protein, contributing to a healthy diet that reduces the risk of heart disease. The vegetables offer a variety of vitamins, minerals, and beneficial plant compounds, supporting overall cardiovascular health and helping to prevent atherosclerosis.
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