What is Atherosclerosis? | American Heart AssociationYour arteries play a crucial role in your overall health. Without them functioning properly, the rest of your body can suffer catastrophic consequences. In this blog post, we’ll shed some light on the importance of artery health, and share five foods that can help keep your arteries healthy and strong.

 

Understanding Artery Health

 

Arteries are responsible for carrying oxygen-rich blood from your heart to the rest of your body. Maintaining their health is vital for safeguarding against various diseases and conditions including heart disease, stroke, and peripheral artery disease. Risk factors for poor artery health include age, high cholesterol, diabetes, obesity, and an unhealthy diet—highlighting the fundamental role your diet can play in managing and preventing artery-related conditions.

 

Oats

 

Oats are a heart-healthy food known for their high fiber content, specifically a type called beta-glucan, which studies show can reduce both total and LDL cholesterol levels, according to Dr Dennis Doan. This, in turn, helps keep your arteries clear of blockages. Besides, oats are versatile—you can enjoy them in a variety of meals and snacks, from oatmeal at breakfast to homemade granola bars.

 

Fatty Fish

 

Fatty fish like salmon, mackerel, sardines, and trout are loaded with omega-3 fatty acids, potent nutrients renowned for their heart-health benefits—including reducing inflammation and lowering blood pressure, contributing to healthier arteries. Incorporating two servings of fatty fish into your weekly meal plan is a delicious way to strengthen your artery health.

 

Berries

 

Berries such as blueberries, strawberries, and raspberries are not just sweet and delicious; they are also rich in antioxidants, which can protect your arteries from damage. Furthermore, they have anti-inflammatory properties and can help lower blood pressure. Try adding them to your breakfast cereal, yogurt, salad, or just enjoy them as a snack.

 

Avocado

 

Avocados are one of the most delicious and nutritious fruits you can eat, says Dr Dennis Doan. They’re a great source of fiber, which helps to lower cholesterol and helps keep your blood vessels healthy.

 

Avocados are a great source of monounsaturated fats which can help reduce LDL (bad cholesterol) levels while boosting the level of HDL (good cholesterol)—a favorable balance for maintaining healthy arteries. Additionally, avocados have a high content of potassium, a mineral that helps regulate blood pressure.

 

They also contain vitamin E, which helps prevent premature aging by keeping skin cells healthy.

 

Spinach

 

Spinach is packed with vitamins and minerals that are good for your heart. It’s high in dietary nitrates, known to help reduce blood pressure, decrease arterial stiffness, and improve the function of cells lining the blood vessels. You can have spinach raw in salads, steamed, or as part of your favorite dishes.

 

Conclusion

 

We’ve gathered the most beneficial foods that will help your artery health, and made sure to explain why they’re so helpful. There’s really no reason to put yourself at risk for heart disease or any other vascular problems. Make sure to read Dr Dennis Doan, then work on adding the foods we mentioned above to your diet as soon as possible.