Vegetables and fruits are packed with vitamins, minerals, and antioxidants
Plaque in arteries refers to the buildup of fatty deposits, cholesterol, calcium, and other substances on the inner walls of the arteries. This condition is called atherosclerosis and can lead to various cardiovascular diseases. Certain foods can help reduce plaque in arteries and boost heart health, read on as we list some of them.
10 Foods that can reduce plaque in arteries:
1. Turmeric
Turmeric contains a compound called curcumin, which has anti-inflammatory properties. It can help reduce inflammation in arteries and prevent the buildup of plaque. Additionally, curcumin improves heart health by reducing the risk of blood clots, lowering LDL (bad) cholesterol levels, and increasing HDL (good) cholesterol levels.
2. Garlic
Garlic contains allicin, a compound that helps lower cholesterol levels and prevent plaque formation in arteries. It also reduces blood pressure, improves blood vessel function, and decreases the risk of blood clots.
3. Berries
Berries are rich in antioxidants, particularly flavonoids, which have been shown to improve heart health by reducing oxidative stress and inflammation. Berries also help lower blood pressure and improve blood vessel function, reducing the risk of plaque buildup.
4. Fatty fish
Fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have numerous heart-healthy benefits. Omega-3s help reduce inflammation, lower triglyceride levels, and prevent plaque formation in arteries. They also help regulate heart rhythm and reduce the risk of blood clots.
5. Avocados
Avocados are a great source of monounsaturated fats, which can help lower LDL cholesterol levels and increase HDL cholesterol levels. They are also rich in fibre, potassium, and antioxidants, all of which contribute to heart health by reducing inflammation and preventing plaque buildup.
6. Green leafy vegetables
Vegetables like spinach, kale, and broccoli are packed with vitamins, minerals, and antioxidants. They help improve heart health by reducing blood pressure, improving blood vessel function, and decreasing inflammation. Additionally, their high fibre content helps lower cholesterol levels.
7. Nuts
Nuts, such as almonds and walnuts, are high in healthy fats, fibre, and antioxidants. They help reduce LDL cholesterol levels, inflammation, and oxidative stress. Nuts also contain L-arginine, an amino acid that promotes healthy blood vessels.
8. Olive oil
Olive oil is rich in monounsaturated fats and antioxidants, which help reduce inflammation and oxidative stress. Consuming olive oil instead of saturated and trans fats can improve cholesterol levels, decrease blood pressure, and prevent plaque formation in arteries.
9. Dark chocolate
Dark chocolate with a high cocoa content is rich in flavonoids, which improve heart health by reducing inflammation, increasing HDL cholesterol levels, and decreasing LDL oxidation. However, it is important to consume dark chocolate in moderation due to its calorie content.
10. Green tea
Green tea contains catechins, a type of antioxidant that helps reduce cholesterol levels and prevent plaque formation. It also improves blood vessel function, lowers blood pressure, and reduces the risk of blood clots, ultimately benefiting heart health.
However, it’s important to note that while a healthy diet can contribute to heart health, it should be combined with other lifestyle modifications have a greater impact on reducing plaque in arteries and improving overall cardiovascular health. If you have existing heart conditions or concerns, it’s recommended to consult with a healthcare professional for personalised advice.
