There are many underlying factors that can lead to heart disease, and not all of them are things you can control. While you can't do much about things like genetics, atherosclerosis (clogged arteries) often has a lot to do with your daily lifestyle. This cardiovascular condition involves the buildup of plaque along the artery wall, causing the arteries to narrow and harden. Some of the risk factors for developing atherosclerosis include smoking, a sedentary lifestyle and – of course – knowing what you eat. Here are eight foods you can incorporate into your diet to keep plaque out of your arteries.
1. Fisk
Oily or oily fish like salmon and tuna are a great source of omega-3 fats, compounds that studies have shown reduce the amount of plaque in your arteries. These healthy fats also have anti-inflammatory properties that can help with many aspects of your overall health.
2. Seeds and nuts
If you're looking for a heart-healthy snack, you could do a lot worse than a handful of nuts or seeds. Nuts such as almonds, walnuts or cashews and seeds such as sunflower seeds, chia seeds or flax seeds are good sources of protein, fiber and healthy fats. They increase HDL (or "good" cholesterol) levels while lowering LDL ("bad" cholesterol) levels, and have also been shown to help lower blood pressure.
3. Green vegetables
Dark leafy greens like spinach and kale are packed with health benefits. They contain nitrates, which are associated with better cardiovascular function and reduced inflammation. They are also a great source of potassium, which helps prevent blood vessels from hardening. Eating more salads is a big step for your heart health!
4. Olive oil
Olive oil, a cornerstone of the Mediterranean diet, has shown significant anti-inflammatory properties. It contains very high levels of polyphenols, which researchers believe are responsible for its positive effects on inflammation in the blood vessels and the overall functioning of your heart and cardiovascular system. Keep in mind that olive oil has a relatively low smoke point, meaning it can have carcinogenic properties if cooked at high temperatures.
5. Berries
Fresh raspberries, blueberries, strawberries or blackberries have a wealth of nutritional benefits. Not only are they rich sources of fiber, vitamins and minerals, they also contain antioxidants that have been shown to help reduce inflammation and lower the risk of heart disease. Nothing beats a handful of berries when they're fresh and in season!
6. Avocado
This delicious, buttery fruit has earned its reputation as a so-called "superfood," packed with healthy fats that can help lower levels of bad cholesterol, which increases the risk of plaque and high blood pressure. Avocado is also a rich source of antioxidants that can help prevent heart disease. And that's it, not to mention the fact that it tastes great with just about anything.
7. Broccoli
There's a good reason why your parents always told you to eat your broccoli. These cruciferous vegetables are good sources of fiber, which some studies indicate can also reduce inflammation and activate proteins that strengthen your natural defenses against blockages in the bloodstream.
8. Chocolate
Here's good news if you have a sweet tooth: chocolate can actually be good for you! Dark chocolate contains flavanols, which are compounds with antioxidant properties. It's important to limit sugar consumption in moderation, but a little dark chocolate has been shown to reduce the risk of heart disease.
