There are certain superfoods that warrant a place on your plate due to their rich macro and micronutrients. If you have poor dietary habits, your heart health may get affected negatively in the long run. But if, along with other lifestyle changes, you add certain heart-healthy foods to your diet, you can prevent clogging of arteries naturally. And no, we don’t mean different types of fish meat.
There are a range of vegetarian superfoods that can boost your heart health by preventing plague buildup in your arteries. Here are they:
7 Vegetarian foods that can help prevent clogged arteries
1. Berries
Berries like blueberries, blackberries, raspberries, cranberries, and strawberries are known for their ability to reduce inflammation and improve heart health. Many studies have shown that eating berries significantly reduces the risk for chronic disorders elevated cholesterol (LDL), blood pressure and blood sugar levels.
2. Flax seeds
Flax seeds are one of the best sources of anti-inflammatory antioxidant plant compounds called lignans, plant-based omega-3s, and fibre. Research on animals has claimed that regular consumption of flax seeds can help slow clogging of arteries.
Several studies also say that regular consumption of flaxseeds has been associated with reduced blood sugar and improved insulin sensitivity, especially among overweight and obese individuals with prediabetes.
3. Avocados
Nuts are one of the best plant-based sources of protein, fiber, and healthy fats. Regular consumption of nuts has been linked with a reduction in risk of overall cardiovascular disease and coronary heart disease, which occur when clogged arteries restrict blood flow to the heart.
Of all the nuts, walnuts contain the highest levels of heart-healthy, plant-based omega-3 fatty acids. In an animal study, consumption of walnuts, as part of a high-fat diet, led to a 55% reduction in plaque development.
6. Spinach
Spinach and other dark leafy green vegetables are a good source of dietary nitrates. This leafy vegetable helps support healthy, free-flowing blood vessels and arteries. Additionally, leafy green veggies are packed with fibre and a wide range of micronutrients including folate. Folate plays a key role in maintaining cardiovascular health.
7. Citrus fruits
Citrus fruits are packed with polyphenol compounds called flavonoids. They have effective antioxidant properties. They hunt down free radicals that might otherwise cause oxidative stress and speed up disease processes.
Opt for low-sugar citrus fruits like grapefruit or squeeze a lemon or lime for a bioflavonoid boost.
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