Atherosclerosis, commonly referred to as clogged arteries, is a condition characterised by the buildup of fatty substances along the walls of arteries. The accumulation narrows the arteries and limits the blood flow to the heart and other vital organs. While this might need immediate medical attention, incorporating certain superfoods into your routine can be an effective strategy for supporting heart health and reducing the risk of clogged arteries. Foods rich in antioxidants, omega-3 fatty acids and other nutrients can play a role in preventing the formation of plague in the arteries. Here are some heart-healthy foods that you can include in your diet to support cardiovascular health.
Berries
Berries like blueberries, raspberries and strawberries are packed with antioxidants and fibre that support heart health. They may reduce inflammation, lower bad cholesterol and improve artery function, making them a great choice for preventing clogged arteries.
Onions
Onions offer numerous health benefits, particularly beneficial for artery health. A 15-year study in the Journal of the American Heart Association found that older women who ate onions had lower risk of death from atherosclerosis-related diseases. Onions contain sulfur compounds that may help reduce inflammation in blood vessels, preventing clumping together of platelets in the blood and increase the availability of nitric oxide, all of which contribute to artery health.
Citrus Fruits
Citrus fruits are not only tasty but also packed with vitamins, minerals and antioxidants like flavonoids. These flavonoids may help reduce inflammation and prevent the oxidation of LDL (bad) cholesterol, which is linked to atherosclerosis.
Beetroots
Beetroots are high in nitrates, which your body converts into nitric oxide, an important signalling molecule that plays a vital role in our body. Inflammation in blood vessels can lower nitric oxide production. Including beets in your diet may enhance blood vessel function and reduce inflammation, potentially helping to prevent atherosclerosis.
Nuts And Seeds
Nuts and seeds are nutrient-rich foods packed with protein, fibre, healthy fats, vitamins and minerals, making them great for preventing clogged arteries. Regular consumption can lower LDL (bad) cholesterol while boosting HDL (good) cholesterol and reducing systolic blood pressure. They also contribute to improved blood vessel function and overall heart health.
Flax Seeds
Flax seeds are rich in fibre, healthy fats, vitamins and minerals like calcium and magnesium, making them a nutritious addition to your diet. They contain a compound called secoisolariciresinol diglucoside (SDG), which has anti-inflammatory and cholesterol-lowering properties that may help prevent atherosclerosis and protect against heart attacks and strokes. To reap their benefits, it’s important to grind flax seeds or buy them pre-ground for better digestion.
