Dark chocolates, berries, oats and more: 8 foods that are good for your arteries
What to eat: Maintaining healthy arteries is vital for overall health and well-being. Here are 8 food items you must include in your diet to ensure your arteries stay healthy.
Arteries are blood vessels that carry oxygen-rich blood away from the heart to various tissues and organs throughout the body. They form a crucial part of the circulatory system, which is responsible for delivering oxygen and nutrients to cells, as well as removing waste products from tissues. Maintaining healthy arteries is therefore vital for overall health and well-being. Here are 8 food items that are like blessing for your arteries as suggested by vascular surgeon Soma Mukherjee, also the founder of JustHealth, a wellness brand.
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Fatty fish: Salmon, mackerel, trout, and sardines are excellent sources of omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids have anti-inflammatory properties and can help reduce the risk of cardiovascular disease by lowering triglyceride levels, decreasing blood clotting, and stabilizing heart rhythms (Image: Canva)
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Nuts: Almonds, walnuts, pistachios, and other nuts contain healthy fats, such as monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels. Additionally, they are rich in fiber and antioxidants like vitamin E, which contribute to improved arterial function and reduced inflammation (Image: Canva)
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Berries: Blueberries, strawberries, raspberries, and blackberries are rich in antioxidants called flavonoids, particularly anthocyanins. These compounds help reduce oxidative stress and inflammation in the body, which can contribute to improved arterial function and reduced risk of cardiovascular disease. Berries also contain fibre, which aids in lowering cholesterol levels and regulating blood pressure (Image: Canva)
Leafy greens: Vegetables like spinach, kale, and Swiss chard are packed with nutrients like nitrates, potassium, and antioxidants such as vitamins C and K. Nitrates are converted into nitric oxide in the body, which helps relax blood vessels, improve blood flow, and lower blood pressure (Image: Canva)
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Oats: Oats and oatmeal are rich in soluble fiber, particularly beta-glucan. Soluble fiber helps lower LDL cholesterol levels by binding to cholesterol in the digestive tract and removing it from the body. By reducing LDL cholesterol levels, oats can help prevent the buildup of plaque in the arteries, thereby reducing the risk of atherosclerosis and heart disease (image: Canva)
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Avocado: Avocados are high in monounsaturated fats, particularly oleic acid, which is associated with improved heart health. Monounsaturated fats help lower LDL cholesterol levels and increase HDL cholesterol levels, reducing the risk of plaque buildup in the arteries. Avocados also contain potassium, which helps regulate blood pressure, and antioxidants like vitamin E, which reduce inflammation and oxidative stress (Image: Canva)
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Olive oil: Extra virgin olive oil is a key component of the Mediterranean diet and is rich in monounsaturated fats, particularly oleic acid. It also contains powerful antioxidants called polyphenols, which have anti-inflammatory properties. Regular consumption of olive oil has been associated with improved arterial function, reduced risk of cardiovascular disease, and lower levels of LDL cholesterol (Image: Canva)
Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) contains flavonoids, particularly flavanols, which have been shown to improve endothelial function, lower blood pressure, and reduce the risk of blood clots. Additionally, dark chocolate is rich in antioxidants, which help reduce inflammation and protect against oxidative stress (Image: Canva)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
