Blood vessels called arteries transport oxygen-rich blood from the heart to the body’s many organs and tissues. They are an essential component of the circulatory system, which is in charge of supplying cells with nutrition and oxygen and eliminating waste from tissues. Thus, keeping arteries healthy is essential for general health and wellbeing.
Fatty fish: High-quality providers of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), including salmon, mackerel, trout, and sardines. Due to their anti-inflammatory qualities, these fatty acids can help lessen blood clotting, stabilise cardiac rhythms, and lower triglyceride levels, all of which can lower the risk of cardiovascular disease.
Nuts: Healthy fats like monounsaturated and polyunsaturated fats, which are found in almonds, walnuts, pistachios, and other nuts, can help raise HDL (good) cholesterol levels and decrease LDL (bad) cholesterol levels. They also include high levels of fibre and antioxidants, such as vitamin E, which help to lower inflammation and enhance vascular function
Berries: Anthocyanins, a type of flavonoid antioxidant, are abundant in blueberries, strawberries, raspberries, and blackberries. These substances aid in the body’s reduction of inflammation and oxidative stress, which can enhance arterial function and lower the risk of cardiovascular disease. Additionally, fibre from berries helps to control blood pressure and decrease cholesterol.
Leafy greens: Rich in potassium, nitrates, and antioxidants like vitamins C and K, vegetables like spinach, kale, and Swiss chard are a great source of nutrition. The body changes nitrates into nitric oxide, which lowers blood pressure, improves blood flow, and relaxes blood vessels.
Oats: Particularly beta-glucan, soluble fibre, is abundant in oats and muesli. By binding to and eliminating cholesterol from the body in the digestive tract, soluble fibre helps reduce LDL cholesterol levels. Oats can lower LDL cholesterol levels, which lowers the risk of atherosclerosis and heart disease by preventing plaque from accumulating in the arteries.
Avocado: Rich in monounsaturated fats, especially oleic acid, avocados have been linked to better heart health. The danger of plaque accumulation in the arteries is decreased by monounsaturated fats, which also assist raise HDL cholesterol levels and decrease LDL cholesterol. Avocados are also rich in antioxidants like vitamin E, which lower oxidative stress and inflammation, and potassium, which aids in blood pressure regulation.
Olive oil: Rich in monounsaturated fats, especially oleic acid, extra virgin olive oil is a staple of the Mediterranean diet. Moreover, it has potent antioxidants with anti-inflammatory qualities called polyphenols. Frequent use of olive oil has been linked to decreased LDL cholesterol levels, better arterial function, and a lower risk of cardiovascular disease.
Dark chocolate: Flavonoids, in particular flavanols, have been demonstrated to enhance endothelial function, lower blood pressure, and lessen the risk of blood clots. Dark chocolate with a high cocoa content (70% or above) includes these compounds. Furthermore, antioxidants found in dark chocolate aid lower inflammation and guard against oxidative stress.
