How can you prevent hardening of the arteries. What lifestyle changes are most effective in reducing atherosclerosis risk. Which dietary choices support artery health. How does exercise impact the development of atherosclerosis. What role do medications play in atherosclerosis prevention.

Understanding Atherosclerosis: The Silent Threat to Cardiovascular Health

Atherosclerosis, the gradual buildup of plaque in the arteries leading to their hardening and narrowing, is a condition that develops insidiously over many years. This process can significantly impact cardiovascular health, potentially leading to life-threatening complications such as heart attacks and strokes. While certain risk factors like age and genetic predisposition are beyond our control, many aspects of atherosclerosis prevention are within our grasp.

What exactly is atherosclerosis?

Atherosclerosis occurs when fatty deposits, cholesterol, and other substances accumulate on the inner walls of arteries. Over time, these plaques can restrict blood flow, leading to various cardiovascular problems. The condition affects arteries throughout the body, potentially impacting the heart, brain, and other vital organs.

The Power of Lifestyle Modifications in Atherosclerosis Prevention

Preventing atherosclerosis largely revolves around adopting a heart-healthy lifestyle. This encompasses several key areas, including diet, exercise, and avoiding harmful habits like smoking. By making conscious choices in these areas, individuals can significantly reduce their risk of developing atherosclerosis and its associated complications.

How effective are lifestyle changes in preventing atherosclerosis?

Research consistently shows that lifestyle modifications can have a profound impact on atherosclerosis risk. A combination of regular physical activity, a balanced diet, and abstaining from smoking can reduce the risk of cardiovascular disease by up to 80%. These changes not only help prevent plaque buildup but can also improve overall cardiovascular health and quality of life.

Quitting Smoking: A Crucial Step in Artery Protection

Among the various lifestyle factors influencing atherosclerosis risk, smoking stands out as particularly harmful. The toxic chemicals in cigarette smoke wreak havoc on the cardiovascular system, accelerating plaque formation and increasing the risk of blood clots.

Why is smoking cessation so important for artery health?

Smoking cessation is arguably the single most impactful step a person can take to reduce their risk of atherosclerosis. The harmful effects of smoking on blood vessels are multifaceted:

• Increased inflammation in the arteries
• Enhanced platelet aggregation, leading to easier blood clot formation
• Damage to the inner lining of blood vessels
• Reduced oxygen supply to tissues
• Elevated blood pressure and heart rate

By quitting smoking, individuals can rapidly improve their cardiovascular health. Within just one year of cessation, the risk of heart disease can decrease by up to 50%. It’s never too late to quit, and the benefits are substantial at any age.

Nourishing Your Arteries: The Role of a Heart-Healthy Diet

Diet plays a crucial role in atherosclerosis prevention. A heart-healthy eating plan can help manage blood pressure, cholesterol levels, and body weight – all key factors in arterial health.

What constitutes a heart-healthy diet for atherosclerosis prevention?

A diet that supports artery health typically includes:

• Abundant fruits and vegetables
• Whole grains
• Lean proteins, including fish rich in omega-3 fatty acids
• Low-fat dairy products
• Nuts, seeds, and legumes
• Healthy oils, such as olive oil

Equally important is limiting intake of:

• Saturated and trans fats
• Refined carbohydrates
• Excessive sodium
• Added sugars
• Alcohol

How do specific food choices impact artery health?

Certain foods have been shown to have particularly beneficial effects on arterial health:

1. Fatty fish: Rich in omega-3 fatty acids, which help reduce inflammation and improve cholesterol profiles.
2. Berries: High in antioxidants that protect against oxidative stress and inflammation.
3. Leafy greens: Provide nitrates that help improve arterial function and blood flow.
4. Whole grains: Offer fiber that can help lower cholesterol levels and reduce heart disease risk.
5. Nuts and seeds: Contain healthy fats, fiber, and plant sterols that support heart health.

The Exercise Prescription: Moving Towards Healthier Arteries

Regular physical activity is a cornerstone of atherosclerosis prevention. Exercise has numerous beneficial effects on cardiovascular health, helping to maintain healthy blood pressure, manage weight, and improve cholesterol levels.

How does exercise protect against atherosclerosis?

Physical activity benefits arterial health through several mechanisms:

• Improves endothelial function, enhancing the ability of blood vessels to dilate
• Reduces inflammation throughout the body
• Helps maintain a healthy body weight
• Improves insulin sensitivity, reducing the risk of type 2 diabetes
• Enhances the body’s ability to break down blood clots
• Lowers stress levels, which can contribute to cardiovascular health

What type and amount of exercise is recommended for atherosclerosis prevention?

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least two days per week. Examples of beneficial exercises include:

• Brisk walking
• Jogging or running
• Cycling
• Swimming
• Dancing
• Strength training

It’s important to note that any amount of physical activity is better than none. Even small increases in daily movement can contribute to improved cardiovascular health.

Managing Risk Factors: The Importance of Regular Health Screenings

While lifestyle modifications form the foundation of atherosclerosis prevention, regular health screenings play a crucial role in identifying and managing risk factors. Certain measurable values, such as blood pressure, cholesterol levels, and blood glucose, can provide valuable insights into an individual’s cardiovascular health.

Which health metrics are most important for assessing atherosclerosis risk?

Key health metrics to monitor include:

• Blood pressure
• Total cholesterol, LDL cholesterol, and HDL cholesterol levels
• Triglycerides
• Fasting blood glucose
• Body Mass Index (BMI) and waist circumference

Regular check-ups with a healthcare provider can help track these values over time and identify any concerning trends before they develop into more serious issues.

The Role of Medications in Atherosclerosis Prevention

While lifestyle modifications are the primary approach to preventing atherosclerosis, medications can play an important supportive role, especially for individuals at higher risk due to factors such as family history or pre-existing conditions.

When are medications recommended for atherosclerosis prevention?

Medications may be prescribed when lifestyle changes alone are insufficient to manage risk factors. Common scenarios include:

• Persistently high blood pressure despite dietary changes and increased physical activity
• Elevated cholesterol levels not adequately controlled by diet and exercise
• Diabetes management to maintain healthy blood glucose levels
• High-risk individuals with multiple risk factors or a strong family history of cardiovascular disease

Which medications are commonly used in atherosclerosis prevention?

Several classes of medications can be employed to reduce atherosclerosis risk:

1. Statins: Help lower LDL cholesterol and may have anti-inflammatory effects
2. Antihypertensive medications: Various classes of drugs to manage high blood pressure
3. Antiplatelet agents: Reduce the risk of blood clot formation
4. Diabetes medications: Help maintain healthy blood glucose levels
5. Omega-3 fatty acid supplements: May help reduce triglycerides and inflammation

It’s crucial to note that medications should always be taken under the guidance of a healthcare provider and in conjunction with healthy lifestyle practices.

Emerging Strategies in Atherosclerosis Prevention

As our understanding of cardiovascular health evolves, new approaches to atherosclerosis prevention continue to emerge. These strategies often complement traditional methods, offering additional tools in the fight against heart disease.

What are some innovative approaches to atherosclerosis prevention?

Emerging strategies include:

• Personalized nutrition based on genetic profiles
• Advanced imaging techniques for early detection of arterial changes
• Novel biomarkers to assess cardiovascular risk more accurately
• Targeted anti-inflammatory therapies
• Use of artificial intelligence in predicting cardiovascular risk

While many of these approaches are still in the research phase, they hold promise for more tailored and effective atherosclerosis prevention strategies in the future.

How might future developments impact atherosclerosis prevention?

As research progresses, we can anticipate:

1. More precise risk assessment tools, allowing for earlier intervention
2. Tailored prevention strategies based on individual genetic and lifestyle factors
3. New classes of medications targeting specific pathways involved in atherosclerosis development
4. Enhanced ability to reverse early stages of atherosclerosis
5. Improved integration of technology in monitoring and managing cardiovascular health

These advancements may revolutionize our approach to atherosclerosis prevention, potentially reducing the global burden of cardiovascular disease.

What You Can Do to Prevent Atherosclerosis

Maintaining a healthy weight, exercising, and eating well can help prevent plaque buildup in your arteries.

By Quinn PhillipsMedically Reviewed by Chung Yoon, MD

Reviewed: September 25, 2022

Medically Reviewed

A healthy diet and regular exercise can help you prevent atherosclerosis.Depositphotos

Atherosclerosis — the buildup of plaque in your arteries, causing them to harden and narrow — develops slowly over a number of years.

Your chances of developing atherosclerosis are based on several different risk factors. Some of these can’t be changed, like your age and your personal and family medical history.

But other factors that influence the onset of atherosclerosis are either partially or fully under your control. Chief among these are your eating habits, how much exercise you get, and whether you smoke. (1)

Certain risk factors for atherosclerosis are measured values that can’t be changed on their own — things like your body weight, blood pressure, and blood cholesterol and glucose levels. But there are still steps you can take to reduce these risks, from leading an active and healthy lifestyle to taking medications as prescribed by your doctor.

It’s important to take whatever steps you can to reduce your risk of developing atherosclerosis since complications of the condition can include life-threatening medical emergencies like a stroke or heart attack. (2)

Kick Your Smoking Habit

If you smoke, quitting is the single most important step you can take to reduce your risk for atherosclerosis and other heart disease risk factors. (2)

Smoking is the leading preventable cause of death and illness in the United States, accounting for about 1 in 5 deaths each year. (3)

One major way that smoking takes its deadly toll is by harming your blood vessels. Cigarette smoke contains a number of toxic chemicals that enter your bloodstream. (4)

These chemicals raise your risk for atherosclerosis in a number of different ways, such as increasing inflammation in your arteries and making platelets in your blood coagulate (clot) more easily. (4)

If you smoke or use tobacco in another form, talk to your doctor about coming up with a strategy to effectively quit.

Eat a Heart-Healthy Diet

Your diet is an especially important factor in your risk for atherosclerosis, and heart disease generally.

A heart-healthy diet includes fruits, vegetables, whole grains, fish, lean meats and poultry, low-fat dairy products, nuts, seeds, and legumes (dried beans and peas).

It also limits sodium, saturated and trans fats, refined carbohydrates, and alcohol. (1)

The following food groups and items form the basis of a heart-healthy diet:

Vegetables Good choices include fresh and frozen varieties of almost any vegetable, with special attention to getting a variety of colors and textures.

It’s important, though, to limit vegetables in creamy sauces, high-sodium canned vegetables, and those that are fried or breaded.

Fruits Fresh or frozen fruits, as well as those canned or preserved in juice or water, are good choices.

Avoid fruits canned in heavy sugar-based syrup, and frozen fruits with sugar added.

Grains Whole grains should form the basis of your grain intake. Good choices include:

• Whole-grain bread and wraps
• High-fiber cereals
• Whole-grain pasta
• Oatmeal
• Brown rice
• Barley
• Quinoa
• Bulgur wheat or farro

Avoid or limit the following items:

• White bread
• Muffins (most varieties)
• Frozen waffles (most varieties)
• Snack crackers (most varieties)
• Cornbread
• Doughnuts
• Biscuits
• Cakes
• Cookies
• Egg noodles
• Buttered popcorn

Dairy Products Good choices include low-fat milk, cheese, and yogurt. Avoid or limit full-fat milk and other dairy products in your diet.

Protein-Rich Foods Lean sources of protein are important to include in your diet — whether they come from animal or vegetarian sources.

Good sources of protein include:

• Lean meats (such as 95 percent lean ground beef or pork)
• Poultry without the skin
• Fish, especially cold-water fatty fish (salmon, tuna, trout)
• Eggs
• Soy products (tofu, tempeh, soy burgers)
• Legumes (beans, lentils, chickpeas, black-eyed peas)

Avoid or limit the following items:

• Fatty or marbled meats
• Spareribs
• Chicken wings
• Hot dogs and sausages
• Lunchmeat
• Bacon
• Breaded or fried meat, fish, or poultry

Oils and Fats It’s important to include healthy fats in your diet, ideally in the least-refined form possible — such as choosing nuts and seeds over refined oils.

Still, certain oils are considered healthier choices, and it’s important to choose lightly salted or unsalted varieties of nuts and seeds.

Healthy sources of fat include:

• Nuts and nut butters
• Seeds (sunflower, pumpkin, flax, sesame)
• Avocados
• Olive, canola, sesame, sunflower, corn, and soybean oils

Sources of fat to avoid include:

• Butter
• Lard
• Bacon fat
• Cream and cream-based sauces
• Nondairy creamers
• Vegetable shortening
• Margarine made with hydrogenated oils
• Palm, palm kernel, coconut, and cottonseed oils (1,5)

Get Enough Exercise

Along with your diet, exercise is a key component of a heart-healthy lifestyle.

Physical activity can help your muscles use oxygen more effectively, as well as improve your blood circulation by promoting new blood vessel growth. It can also lower high blood pressure — a key risk factor for atherosclerosis.

A good rule of thumb is to get 30 minutes of moderate aerobic exercise most days of the week. You can split this up into 10-minute segments if necessary. (2)

More specifically, guidelines from the U.S. Department of Health and Human Services indicate that most adults should get 2 hours and 30 minutes of moderate aerobic exercise each week, or 1 hour and 15 minutes of vigorous aerobic exercise.

But more physical activity will yield even more health benefits, and exercising less than is recommended is still better than no exercise at all. In fact, getting just 1 hour of moderate aerobic exercise each week has been shown to have health benefits. (1)

Aerobic exercise is any physical activity that raises your heart and breathing rate. Good choices may include:

• Walking
• Running or jogging
• Cycling (regular or stationary)
• Swimming
• Cross-country skiing
• Aerobic dance
• Elliptical machines
• Stair-climbing machines (6)

Keep Track of Your Numbers

While you can’t control them directly, there are several body-related measurements that have been shown to correspond to your risk for atherosclerosis and heart disease.

It’s important to try to stay within recommended ranges of these measurements, both by following a heart-healthy lifestyle and by taking any treatments prescribed by your doctor to address them.

The following numbers are important to watch:

• Your blood pressure
• Your blood cholesterol levels
• Your blood glucose levels (as shown in screening tests if you don’t have diabetes)
• Your body weight
• Your waist circumference (1,2)

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Editorial Sources and Fact-Checking

1. What Is Atherosclerosis? National Heart, Lung, and Blood Institute. March 24, 2022.
2. Arteriosclerosis/Atherosclerosis. Mayo Clinic. July 1, 2022.
3. Smoking and Your Heart. National Heart, Lung, and Blood Institute. March 24, 2022.
4. Siasos G, Tsigkou V, Kokkou E, et al. Smoking and Atherosclerosis: Mechanisms of Disease and New Therapeutic Approaches. Current Medicinal Chemistry. 2014.
5. Heart-Healthy Diet: 8 Steps to Prevent Heart Disease. Mayo Clinic. April 28, 2022.
6. Aerobic Exercise and Heart Health. Cleveland Clinic. April 25, 2019.

Additional Sources

• Executive Summary: Physical Activity Guidelines for Americans, 2nd Edition [PDF]. U.S. Department of Health and Human Services. 2018. 

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Atherosclerosis: Prevention Through the Ages

No matter your age, try these steps to prevent hardening of the arteries.

Written by Matthew Hoffman, MD

• Preventing Atherosclerosis: In Your 20s and 30s
• Preventing Atherosclerosis: In Your 40s and 50s
• Preventing Atherosclerosis: In Your 60s and Up
• Preventing Atherosclerosis: Suitable for All Ages

Atherosclerosis starts early and progresses throughout life. You can’t see or feel it, but in most of us the process is already under way.

The plaques of atherosclerosis can grow to become blood vessel blockages. If a plaque ruptures, the sudden blood clot causes a heart attack or stroke.

Atherosclerosis is common, unpredictable, and potentially deadly. Is there any good news? Because atherosclerosis takes decades to progress, the process can be slowed down at any point, reducing the risk.

Regardless of your age, there are specific steps you can take to slow down atherosclerosis. Take a moment to consider what changes you can make today, to protect your arteries later.

Almost no one develops complications from atherosclerosis at this age. Still, studies show the process has begun by our 20s or even younger. In these studies, risk factors mattered: young people with obesity, high blood pressure, high cholesterol, or who smoked had more-advanced early atherosclerosis.

The American Heart Association recommends seeing your doctor beginning at age 20 to routinely assess your risk for heart disease.

Instead of treating atherosclerosis, the key here is developing good habits that will last a lifetime. Don’t force it; instead, try to imagine how better habits might fit into your life.

Exercise: Make it a hobby to find some physical activity you enjoy. The idea of sticking to a boring, unpleasant exercise schedule for the next 40 years would send anyone to the couch. Experiment with different activities until you find something you like. If you get sick of that, try something else.

Diet: Eating five servings of fruits and vegetables daily is effective at preventing heart disease. Make it a habit to try something different in the produce aisle each time you hit the supermarket.

The rate of developing atherosclerosis accelerates in middle age, and so should your approach to reducing the risk.

Risk factors (high blood pressure or cholesterol, diabetes, obesity, and smoking) become extremely important through these years. Everyone should see a doctor sometime soon after turning 40. He or she can assess your risk factors and provide a treatment plan.

Exercise: If you’ve been sedentary most of your life, you don’t need to run marathons to get a benefit. Any activity is better than none.

• Start slow and work up to 30 minutes of walking daily.
• Take the stairs. Walk up one flight, or down two.
• At the grocery store, park the car at the far end of the lot and walk.
• Take an extra lap around the mall before heading home.

Diet: Ask each member of your family to choose a favorite (or least-hated) vegetable. Rotate through everyone’s favorite at dinnertime. Toss in a salad, and you’re well on your way to reducing your atherosclerosis risk.

Cut back on the red meat, as well. Keep meat portions small (the size of a deck of cards). Lean, skinless poultry is a great choice.

Don’t use the excuse, “at my age, changing my lifestyle won’t make any difference.” In fact, adopting a healthy lifestyle in middle age reduces the risk of death from atherosclerosis by two-thirds

The near- and post-retirement years should be a time to enjoy oneself. But it’s also a time to think about health risks. The No. 1 threat by far, for both men and women, is atherosclerosis.

The rates of atherosclerosis complications skyrocket after age 65. For example, 85% of deaths from atherosclerosis occur in this age group. But you can reduce this risk dramatically by making changes to your routine.

Risk factors: A large number of people in this age group will need medicines to treat high blood pressure and cholesterol. These medicines make a profound difference, reducing the risk of atherosclerosis dramatically.

Despite the known benefits, studies show that many people stop taking cholesterol medicines after several months, increasing their risk unnecessarily. Don’t be one of them. Discuss any concerns with your doctor, and stick with your treatment plan.

Exercise: Exercise has a stronger beneficial effect in older age than ever before. Find an exercise buddy, roust your spouse off the couch, or start a neighborhood walking club, but get moving!

Atherosclerosis starts early and progresses throughout life. You can’t see or feel it, but in most of us the process is already under way.

The plaques of atherosclerosis can grow to become blood vessel blockages. If a plaque ruptures, the sudden blood clot causes a heart attack or stroke.

Atherosclerosis is common, unpredictable, and potentially deadly. Is there any good news? Because atherosclerosis takes decades to progress, the process can be slowed down at any point, reducing the risk.

Regardless of your age, there are specific steps you can take to slow down atherosclerosis. Take a moment to consider what changes you can make today, to protect your arteries later.

And the single best way to reduce your risk of atherosclerosis, at any age: don’t smoke! If you do smoke, see your doctor: New treatments are available that make it easier to quit.

Top Picks

Scientists have discovered a link between certain gene variants and atherosclerosis

Cholesterol-independent gene variants increase
risk of heart disease, diabetes, high blood pressure,
writes eurekalert. org with
reference to Science Translational Medicine.

High cholesterol is the most commonly understood cause
atherosclerosis, a hardening of the arteries that increases the risk of heart
seizure and stroke. But now scientists from the Medical School
Washington University in St. Louis identified a gene that,
likely plays a causative role in coronary artery disease
regardless of cholesterol levels. Gene is also possibly playing
role in the development of cardiovascular diseases such as
high blood pressure and diabetes.

By studying mice and human genetic data, researchers
found that the SVEP1 gene produces a protein that stimulates
plaque formation in the arteries. In mice that lacked
one copy of SVEP1 had less plaque in the arteries than mice with
both copies. The researchers also selectively reduced the protein in
the walls of the arteries of mice, which further reduced the risk of atherosclerosis.

By evaluating a person’s genetic data, the researchers found that
that genetic variations affecting the levels of this protein in
body correlate with the risk of developing plaque in the arteries.
Genetically determined high protein levels mean more
high risk of developing plaques and vice versa. Just the same they
found that higher protein levels correlated with more
high risk of diabetes and higher rates
blood pressure.

“Cardiovascular disease remains the most common
cause of death worldwide, said cardiologist Nathan O.
Stitziel, MD, Associate Professor of Medicine and Genetics. –
The main goal of the treatment of cardiovascular diseases properly
way focused on lowering cholesterol levels. But we must
be causes of cardiovascular disease that are not related
with cholesterol – or lipids – in the blood. We can lower the level
cholesterol to very low levels, but some people still
will carry a residual risk of developing coronary heart disease in
the future. We’re trying to figure out what else is going on so we can
improve that too.”

This is not the first non-lipid gene to be identified.
involved in cardiovascular disease. But exciting
aspect of this discovery is that, according to
researchers, it is better suited for developing future methods
treatment.

Researchers including co-authors In-Hyuk Jung, Ph.D.,
staff researcher, and Jared S. Elenbaas, PhD student at
Stitziel’s laboratories have also shown that this protein is
a complex structural molecule and is produced by smooth
vessels. Muscle cells, which are cells
walls of blood vessels, contract and relax the vascular
net. The protein has been shown to cause inflammation in plaques on
artery walls and makes plaques less stable. unstable
plaque is especially dangerous because it can come off, which
lead to the formation of a blood clot, which can cause cardiac
seizure or stroke.

“In animal models, we found that the protein induces
atherosclerosis and contributes to the instability of plaque, –
Jung said. – We also saw that it increases the amount
inflammatory immune cells in plaques and reduces collagen,
which performs a stabilizing function in plaques.”

Other genes previously identified as
increase the risk of cardiovascular disease, regardless of
cholesterol appears to play a widespread role in
body and are therefore more likely to have
far-reaching unwanted side effects, if
block to prevent cardiovascular
diseases. Although SVEP1 is essential for early embryonic development,
According to the researchers, elimination of the protein in adult mice does not
had a harmful effect.

“Human genetic data showed that this protein
occurs naturally in a wide range in the general population, which
suggests we could change its levels
in a safe manner and potentially reduce the risk of ischemic
heart disease,” Elenbaas said.

Current work in Stitziel’s group is focused on finding ways
block the protein or reduce its level in an attempt to determine
new compounds or possible treatments for coronary disease
heart and possibly high blood pressure and diabetes.
The researchers worked with the Office of Technology Management (OTM)
University of Washington to file a patent for therapy,
targeting the SVEP1 protein.

[Photo: eurekalert.org]

What foods and drinks are best for thinning the blood and cleaning blood vessels

Hot pepper is one of the best natural remedies for thrombosis
Photo: pixabay. com

Some foods and drinks help prevent and treat thrombosis.

Thrombosis is treated with blood thinners. But in the initial stages of the disease or for prevention, such drugs, on the contrary, can increase the risk of bleeding and stroke!

The so-called alkaline food, which helps to get rid of oxidative processes in the blood, will help replace medicines. So you can get an even greater effect than from pharmaceuticals, because the latter eliminate the symptoms, and the former treat the cause.

Foods and drinks that thin the blood:

• Water. Dehydration can lead to blood clotting and risk of thrombosis. Make sure you drink enough water throughout the day. The best liquids for hydration are freshly squeezed juices, as they have an alkaline effect.

• Garlic. Reduces blood cholesterol and triglyceride levels, is effective in preventing thrombosis, protects blood vessels and the heart from the harmful effects of free radicals.

• Turmeric. Helps prevent blood clotting, acts as an antiplatelet agent and may be a better alternative to this pharmaceutical.

• Ginger. Has a positive effect on platelet aggregation, making it useful for blood thinning. Contains a natural acid called salicylate, which is an anti-inflammatory and anticoagulant compound.

• Hot pepper. This is one of the fastest acting anticoagulants, preventing platelet aggregation that can cause blood clots. Eating a lot of pepper can even destroy blood clots!

• Pineapple. It contains an enzyme called bromelain, which is a natural blood thinner that reduces the stickiness of platelets. These benefits are increased when you pair pineapple with turmeric and ginger.

• Juicy fruits and vegetables. These are some of the best products to help thin your blood naturally. They are able to cleanse the blood of toxins, form alkali and contain minerals needed by the body.