Include whole grains, avocados, garlic in your daily diet to prevent clogged arteries

Avocados are packed with monounsaturated fats, which can help lower bad cholesterol levels. They also contain potassium, which helps regulate blood pressure. (Image: Canva)

Arteries are blood vessels that carry oxygenated blood away from the heart to the body's tissues and organs. They play a crucial role in maintaining cardiovascular health and ensuring the efficient functioning of the body's systems. The elastic and muscular walls of arteries enable them to handle high blood pressure and regulate blood flow. By expanding and contracting, arteries help maintain steady blood pressure and direct blood to areas needing more oxygen and nutrients. This regulation is vital for cellular respiration and energy production.

Certain foods can help reduce plaque buildup and support overall heart health. Here are nine foods known for their artery-clearing properties

Fatty fish: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats help reduce inflammation, lower triglyceride levels, and decrease the risk of arterial plaque formation, says Mumbai-based cardiologist Hriday Pandey.

Berries: Berries like blueberries, strawberries, and raspberries are high in antioxidants, including flavonoids, which help reduce oxidative stress and inflammation, both of which can contribute to arterial health, says Pandey.

Nuts: Nuts, especially almonds and walnuts, are good sources of healthy fats, fibre, and protein. They help improve cholesterol levels and reduce inflammation, which can prevent plaque buildup in arteries.

Olive oil: Extra virgin olive oil is high in monounsaturated fats and polyphenols. These compounds help lower bad LDL cholesterol and raise good HDL cholesterol, reducing the risk of plaque buildup in arteries.

Leafy green vegetables: Leafy greens like spinach, kale, and collard greens are rich in nitrates, which help improve arterial function and reduce blood pressure. They are also high in fibre, antioxidants, and vitamins that promote heart health.

Avocados: Avocados are packed with monounsaturated fats, which can help lower bad cholesterol levels. They also contain potassium, which helps regulate blood pressure.

Whole grains: Whole grains such as oats, quinoa, and brown rice are high in fibre, which helps reduce cholesterol levels and improve heart health. The soluble fibre in whole grains binds to cholesterol in the digestive system and removes it from the body.

Garlic: Garlic contains allicin, which has been shown to help reduce cholesterol levels and blood pressure. It also has anti-inflammatory properties that benefit arterial health.

Green tea: Green tea is rich in catechins, which are antioxidants that help reduce cholesterol levels, improve blood flow, and prevent the oxidation of LDL cholesterol, which can lead to plaque buildup.