Maintaining heart health is important for a healthy lifestyle, and one significant aspect of this is to ensure the cleanliness of our arteries. Arteries play an important role in transporting oxygen-rich blood throughout the body, but they can become clogged with plaque buildup over time, leading to various cardiovascular issues. Adopting a heart-healthy diet can significantly contribute to artery cleanliness and reduce the risk of heart disease and related complications. Here are seven foods to into your diet to promote cleaner arteries and better cardiovascular health:
Oily Fish
According to the National Institute of Health, oily fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower levels of harmful LDL cholesterol in the bloodstream. These fatty acids also help prevent the formation of blood clots, thus reducing the risk of arterial blockages. Aim to include oily fish in your diet at least twice a week to reap its cardiovascular benefits.
Also read: Here’s How You Can Unclog Blocked Arteries Right At Home: Try These 4 Juices
Leafy Greens
Leafy greens like spinach, kale, and collard greens are packed with antioxidants, vitamins, and minerals that support heart health. They are particularly rich in vitamin K, which plays a key role in preventing calcium buildup in the arteries. Regular consumption of leafy greens can help keep your arteries clear and flexible, promoting better blood flow and reducing the risk of arterial stiffness.
Berries
As per National Library of Medicine, berries such as blueberries, strawberries, and raspberries are loaded with antioxidants called flavonoids, which have been linked to improved cardiovascular health. These antioxidants help reduce oxidative stress and inflammation in the arteries, thereby protecting against the development of arterial plaque. Including a variety of berries in your diet can provide a delicious way to support artery cleanliness and overall heart health.
Nuts and Seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are excellent sources of heart-healthy fats, fibre, and plant-based protein. They are also rich in compounds like alpha-linolenic acid (ALA) and phytosterols, which have been shown to lower cholesterol levels and reduce the risk of heart disease. Incorporating a handful of nuts and seeds into your daily diet can help promote arterial health and reduce the buildup of plaque.
Oats
Oats are a nutritional powerhouse when it comes to heart health. They are high in soluble fibre, which helps lower LDL cholesterol levels by binding to cholesterol in the digestive tract and excreting it from the body. Consuming oats regularly can help keep your arteries clear and reduce the risk of atherosclerosis, the hardening and narrowing of arteries due to plaque buildup.
Garlic
Garlic has been used for centuries for its medicinal properties, including its ability to promote heart health. As per Nutrient Journal, it contains compounds like allicin and sulfur, which have been shown to lower blood pressure, reduce cholesterol levels, and inhibit the formation of arterial plaque. Adding fresh garlic to your meals or taking garlic supplements can be an effective way to support artery cleanliness and cardiovascular function.
Turmeric
Turmeric is a spice that has long been valued for its anti-inflammatory and antioxidant properties. It contains a compound called curcumin, which has been shown to improve endothelial function, the health of the thin layer of cells that line the interior of blood vessels. By reducing inflammation and oxidative stress, turmeric can help maintain the integrity of arterial walls and prevent the buildup of plaque.
Also read: Understanding The Risk Of Calcium Buildup In Your Arteries: Warning Signs To Note
These seven foods into your diet can go a long way toward promoting cleaner arteries and better cardiovascular health. However, it's essential to remember that diet is just one aspect of heart health, and other lifestyle factors such as regular exercise, maintaining a healthy weight, managing stress, and avoiding smoking are also crucial for overall well-being. By adopting a balanced approach to heart health, you can reduce your risk of heart disease and enjoy a longer, healthier life.