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- Certain foods are particularly beneficial for arterial health, including garlic, chia seeds, flaxseeds, olive oil, green tea, tofu, fatty fish (salmon, sardines, mackerel), walnuts, almonds, avocados, and various fruits and vegetables like apples, berries, tomatoes, broccoli, and spinach.
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Dec 8, 2023 · Certain foods are particularly beneficial for arterial health, including garlic, chia seeds, flaxseeds, olive oil, green tea, tofu, fatty fish (salmon, sardines, mackerel), walnuts, almonds, avocados, and various fruits and vegetables like apples, berries, tomatoes, broccoli, and spinach.
- Jillian Kubala, MS, RD
- Cayenne pepper. Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin. Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels.
- Pomegranate. Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. Consuming pomegranate — as a juice, raw fruit, or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.
- Onions. Onions are an excellent source of flavonoid antioxidants, which benefit heart health by helping your arteries and veins widen when blood flow increases.
- Cinnamon. Cinnamon is a warming spice that has many health benefits — including increased blood flow. In a 2021 study, researchers found that between two groups of subjects with a similar health profile, the group that consumed cinnamon had a statistically significant reduction in blood pressure after 90 days compared to the placebo group.
- Berries. Berries include: These fruits are associated with numerous health benefits, including their ability to reduce inflammation and improve heart health.
- Beans. Beans are packed with fiber, and eating fiber-rich foods like beans is essential for preventing atherosclerosis (4). Eating beans is an excellent way to manage cholesterol levels, reducing your risk of clogged arteries.
- Fish. Eating omega-3-rich fish may help reduce the risk of atherosclerosis and coronary artery disease, though researchers have not yet definitively determined why.
- Tomatoes and tomato products. Share on Pinterest. Leigh Beisch/Offset Images. Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.
Nov 17, 2023 · Certain foods, including leafy greens, whole grains, and fatty fish, can benefit your heart health and lower your risk of heart disease. Diet plays a major role in heart health and can impact...
- According to the National Heart, Lung, and Blood Institute, the following foods are the best for your heart: • Vegetables: such as leafy greens, br...
- Eating a healthy balanced diet is one of the key pillars to preventing a heart attack, according to the National Health Services (NHS). They recomm...
- According to this 2017 study, some of the best fruits for your heart health are: • blueberries • red grapes • pomegranate • apples • avocados • man...
- According to the U.S. Department of Health and Human Services, the 7 best steps to improving your heart health are: 1. eat a heart-healthy diet 2....
- Stephanie Eckelkamp
- Fatty Fish. Fatty fish, including salmon, sardines, anchovies, and mackerel, are a potent source of omega-3 fats — powerfully anti-inflammatory unsaturated fats that have protective effects against vascular inflammation and atherosclerosis.
- Flax Seeds. Flax seeds are also a good source of anti-inflammatory plant-based omega-3s (alpha-linolenic acid), along with fiber and antioxidant plant compounds called lignans.
- Berries. Blackberries, blueberries, raspberries, and strawberries pack a big punch when it comes to arterial health. These deeply hued fruits are chock-full of polyphenol compounds such as quercetin and anthocyanins, which exert powerful anti-inflammatory and antioxidant effects.
- Citrus Fruits. Citrus is jam-packed with polyphenol compounds called flavonoids. These citrus bioflavonoids have powerful antioxidant properties, meaning they scavenge free radicals that might otherwise cause oxidative stress and drive disease processes.
Causes. Diagnosis. Treatment. Recovery. Prevention. There are several ways you can reduce your risk of developing coronary heart disease (CHD), such as lowering your blood pressure and cholesterol levels. Eat a healthy, balanced diet.
There are foods we need to eat more of, like fruit and vegetables, and others we need to eat less of, which are foods high in saturated fat, sugar and salt. It's all about getting the right balance. Eating healthily can be tasty, simple and fun. It’s about making small, long-term changes and enjoying the food you eat.
