10 foods that help prevent clogged arteries and reduce the risk of cardiovascular disease. Eating certain foods may help prevent clogged arteries and reduce your risk of heart disease. Examples include berries, beans, tomatoes, fish, oatmeal, and green leafy vegetables. Atherosclerosis occurs when fatty deposits build up in the walls of your arteries. You may have heard this condition called clogged arteries or hardened arteries.
Atherosclerosis causes the arteries to narrow and restrict blood flow to your heart and the rest of your body. Foods high in antioxidants, omega-3 fatty acids and other beneficial compounds may help prevent plaque from forming in your arteries. These foods may include: 10 Anti-Aging Foods
10 foods that prevent clogged arteries
1. Berries: These fruits are associated with a variety of health benefits, including the ability to reduce inflammation and improve heart health.
- Blueberry
- Strawberry
- Cranberry
- Raspberry
- Blackberry
Berries contain dietary fiber, vitamins, minerals, and beneficial plant compounds, including flavonoid antioxidants such as polyphenols, which may promote heart health. Research has also shown that eating berries significantly reduces risk factors for hardening of the arteries, including:
- High levels of bad cholesterol (LDL)
- Blood pressure
- Blood sugar level
Berries may help prevent clogged arteries by reducing inflammation and cholesterol buildup, improving arterial function, and protecting cells from damage.
2. Beans Beans are rich in dietary fiber, and eating a high-fiber diet, such as beans, is important in preventing hardening of the arteries. Eating beans is a great way to manage your cholesterol levels, which can reduce your risk of clogged arteries. Numerous studies have shown that eating beans can significantly reduce your levels of bad (LDL) cholesterol.
Beans have several cardiovascular protective effects, including:
- Reduce blood pressure
- Reduces blood triglyceride levels
- Reduces bad cholesterol (LDL) and total cholesterol levels.
- Reduce inflammation
- Improves the functioning of arteries
The same review also states that a diet rich in nuts can also improve:
- Insulin sensitivity
- Weight and waist circumference
- Colon Health
- Gut microbial diversity
All these effects may reduce the risk of atherosclerosis.
3. Fish. Eating fish rich in omega-3 fatty acids may reduce the risk of atherosclerosis and coronary heart disease, although researchers haven’t pinpointed the exact cause. The หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล body metabolizes omega-3 fatty acids into bioactive fats that may reduce inflammation and blood clotting, both of which can lead to clogged arteries.
Another research review states that eating fish may
Reduce the risk of blood clots
Reduce triglyceride levels
Reduces heart rate and blood pressure
Improves the pumping of oxygen-rich blood to the organs.
Reduce inflammation
4. Tomatoes and tomato products Tomatoes and tomato products contain plant compounds that may be particularly helpful in reducing the development of atherosclerosis. Tomatoes contain the carotenoid pigment lycopene. Studies have shown that consuming tomato products rich in lycopene may help.
- Reduce inflammation
- Increase good cholesterol (HDL)
- Reduce the risk of heart disease
Mixing cooked tomatoes with olive oil may provide the best protection against clogged arteries.
5. Onions Onions are part of the Allium genus and have been linked to a number of health benefits, including supporting arterial health. Research shows that a diet rich in these popular vegetables may protect your arteries. A 15-year study that followed 1,226 women aged 70 and older found that a higher intake of Allium vegetables , such as onions, was associated with a reduced risk of death related to atherosclerosis.
Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit platelet aggregation in the blood, and increase nitric oxide availability. All of these effects may help prevent atherosclerosis and improve arterial health.
6. Citrus fruits: Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids. Flavonoids in citrus fruits can reduce inflammation and help prevent free radicals in the body from oxidizing bad (LDL) cholesterol. Oxidized bad cholesterol has been linked to the development and progression of atherosclerosis. This may be why consuming citrus fruits has been associated with a reduced risk of heart disease and stroke, two conditions linked to hardening of the arteries.
7. Spices: Spices such as ginger, pepper, chili, and cinnamon may help prevent clogged arteries. These and other spices have anti-inflammatory properties and may help.
- Reduce free radicals
- Improve blood lipid levels
- Reduces platelet aggregation in the blood
You can increase your spice intake by adding these versatile seasonings to oatmeal, soups, stews, and just about any other food you can think of.
8. Flaxseeds Flaxseeds are high in dietary fiber, good fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flaxseeds may also help prevent hardening of the arteries. Flaxseeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan that has anti-atherogenic properties and may help prevent heart attacks and strokes. You need to grind flaxseeds or buy them pre-ground to digest and take advantage of their benefits.
9. Cruciferous Vegetables: Increasing your diet with cruciferous vegetables like broccoli, cabbage, and cauliflower may help reduce your chances of developing clogged arteries. Studies have shown that eating cruciferous vegetables is associated with a reduced risk of hardening of the arteries.
A study in 1,500 women found that eating cruciferous vegetables was associated with reduced carotid intima-media thickness (CIMT). This measurement can help assess a person’s risk for atherosclerosis-related diseases. The research also linked cruciferous vegetable consumption to reduced calcium deposits in the arteries and a reduced risk of death from atherosclerosis-related diseases. Calcium deposits in the arteries lead to hardening of the arteries in atherosclerosis.
10. Beetroot. Beetroot is a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that performs many important functions in your body. Inflammation in blood vessels leads to decreased nitric oxide production. Eating foods like beetroot that are high in dietary nitrates may help improve blood vessel function and reduce inflammation, which may help prevent hardening of the arteries. Research has also found a link between dietary nitrate intake and a reduced risk of death related to hardening of the arteries.