Clogged arteries, or atherosclerosis - a chronic inflammatory condition that develops as plaque accumulates within artery walls., can increase the risk of severe health issues, including heart disease and stroke. However, the good news is that with the right dietary changes and adapting to a simple nighttime routine you can do wonders to support your cardiovascular health naturally.
To learn in detail, we spoke to our expert Shivani Rathi, Dietitian - Sharda Hospital. Here’s a guide she shared to help you understand how to begin.
Dietary Changes for Cleaner Arteries
Adopting certain foods can help reduce plaque buildup and inflammation in your arteries. These foods, rich in healthy fats, antioxidants, and fibre, are a great place to start.
1. Fatty Fish
"Include fatty fish like salmon, sardines, anchovies, and mackerel in your meals. They are rich in omega-3 fatty acids, which reduce vascular inflammation and slow the progression of atherosclerosis," Rathi shared. Aim for at least two servings of fatty fish per week to give your heart a boost.
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2. Flax Seeds
"Ground flax seeds are an excellent plant-based source of omega-3 fats and fibre," she added. The fibre helps remove excess cholesterol, while the omega-3s work to lower inflammation in blood vessels. Add them to smoothies, salads, or yoghurt to easily incorporate them into your diet.
3. Berries
"Berries, such as blackberries, blueberries, raspberries, and strawberries, contain polyphenols that offer strong anti-inflammatory and antioxidant effects. These compounds can protect your arteries from oxidative stress, which contributes to plaque formation," Rathi explained. Add a handful of berries to your breakfast or evening snack to gain their heart-healthy benefits.
4. Citrus Fruits
Dietitian Rathi explained that citrus fruits like oranges, grapefruits, and lemons are rich in flavonoids, which prevent Low-density Lipoprotein (LDL or bad cholesterol) from oxidising and causing more significant harm. Start your day with fresh citrus juice or enjoy an orange as a snack to support your heart.
5. Extra Virgin Olive Oil
Using extra virgin olive oil in cooking can provide beneficial monounsaturated fats and antioxidant polyphenols - the two types of beneficial compounds found particularly in heart-healthy diets. "These elements help reduce inflammation and protect against arterial damage. Try replacing other cooking oils with extra virgin olive oil to boost your heart health," Rathi suggested.
Nighttime Routine for Healthy Arteries
Good nighttime routines play a vital role in heart health. These practices can reduce inflammation, stabilise blood sugar, and support restful sleep, all of which contribute to cleaner, healthier arteries.
Allot yourself a relaxation time
Hydrate
Consume healthy snacks
Exercise at least 4 days a week
Ensure digital detox
Prioritise sleep quality
Stay consistent
Additional Tips for Heart Health
In addition to these diet and lifestyle changes, Dietitian Rathi suggested trying to limit your intake of saturated fats, refined grains, and added sugars, as these can contribute to plaque buildup. “Embracing a balanced, heart-friendly diet along with these nighttime habits can help you take control of your cardiovascular health and reduce the risk of clogged arteries,” she explained.
Conclusion
With these dietary tweaks and gentle nighttime routines, you can support your heart and reduce plaque formation naturally. Start with small steps, and as these habits become a part of your routine, you’ll feel the difference in your overall wellness and heart health.