The arteries in our body play a significant role in delivering not just oxygen but also vital nutrients from the heart, to the rest of the body. When our arteries become clogged, we become at risk from high blood pressure, stroke, and heart attack even which can be quite dangerous. Fortunately, we can help keep our arteries healthy with the help of our diet. Knowing what foods to incorporate into our daily diet can reduce our risk from clogged arteries in the long run.
For those who are wondering which foods should be incorporated into your diet, here are a few to get you started.
Cherries may be small, but this fruit is actually a powerhouse considering that it is packed with more than 17 compounds that help protect your arteries from plaque formation. The compounds are actually present in the anthocyanins that are the ones responsible for giving this fruit their red color. Compared to vitamin supplements, cherries have been found to contain more antioxidants which are essential to our health. And because they are considered as whole foods, the fiber that they have helps with the absorption of nutrients too.
Apples and grapefruit
Adding apples and grapefruit to your diet is highly recommended as these two have pectin, which is a type of soluble fiber that can help reduce your cholesterol levels. Apples contain quercetin along with magnesium and potassium that can regulate your blood pressure which is why eating two apples a day can protect you against hardening of your arteries.
Whole grains, like oats, are high in soluble fiber content which can help reduce your LDL cholesterol levels. LDL cholesterol is often referred to as the bad cholesterol, in case you are wondering. Adding 4 grams of oats to your diet can have a huge impact already.
Lentils come from the same family as beans which are also known to contain plenty of protein. One study shows that eating lentils may help correct the damage to our blood vessels which have been triggered by high blood pressure. What’s more, eating lentils means that you are loading up on fiber, protein, magnesium, calcium, and potassium, all of which are essential in fighting off high blood pressure. Adding this to your diet can also mean better arterial health in the long run.
What else can you add to your diet to help keep your arteries in good condition? Well, olive oil is known to contain monounsaturated fats which are also good for your health. Keep in mind that not all fats are bad for you. Monounsaturated fats can help keep your arteries in good condition. Choose a cold-pressed organic olive oil if you are going to use it for cooking or for salad dressing. But make sure that you don’t go overboard with its use because it can still have a fattening effect when consumed in large doses.
Wild-caught fish, such as salmon and tuna, are often recommended for a healthy diet because they are packed with omega-3 fatty acids. Most of us know that these fatty acids are critical for brain health, but there is another purpose for them and that is to keep your heart in good condition. Eating fish can help fight off inflammation in your body which, in turn, can help keep your arteries free from blockages.
As you can see, it’s not that hard to protect your arteries from blockages because you can start with your diet. Just adding these few foods can be a huge help in maintaining a healthy heart.