Cardiovascular health is essential for total wellness, and arteries, that are the main blood vessels which carry oxygenated blood to every part of the body, are the most important in this system. If these arteries become constricted or blocked with plaque, a process called atherosclerosis, the danger of complications such as heart attacks, and strokes, will be raised dramatically.

While medical intervention is important, to be sure, but experts at the Best Vascular Surgery Hospital in Hisar, Sarvesh Health City, emphasize that diet and other lifestyle modifications can be just as important when it comes to supporting heart-healthy arteries.

From everyday food swaps to long-term eating strategies, this guide offers insights by vascular specialists about dietary choices for optimal artery health at their best.

What Causes Clogged Arteries?

Clogged arteries are mostly due to atherosclerosis, which is an inflammatory disease that occurs due to high amounts of lipids, also called plaque, that get deposited in the walls of arteries. While this condition develops gradually, several risk factors can accelerate the process:

• High LDL (“bad”) cholesterol levels
• High blood pressure
• Diabetes or insulin resistance
• Obesity or being overweight
• Poor dietary habits, especially those high in saturated fats and added sugars

Fortunately, many of these risks can be controlled, especially through dietary changes and adopting a heart-healthy eating pattern.

Foods that may help prevent clogged arteries

Eating a heart-conscious diet is not about cutting out entire food groups, but about selecting the right foods. The best food groups to support healthy arteries include: 

1. Vegetables

Vegetables are at the heart of any artery-cleansing diet, and for good reason. Veggies like spinach, kale, and beet greens are packed with vitamin K, fiber, and nitrates, which effectively lower blood pressure and also support the production of nitric oxide, responsible for keeping arteries flexible and relaxed.

The cruciferous vegetables like broccoli, cauliflower, and cabbage provide anti-inflammatory effects and may help with the thinning of the artery walls.

Another vegetable group that is healthy for hearts is allium vegetables, like garlic, onions, leeks, and shallots. They contain natural sulfur, which is beneficial for inhibiting plaque formation.

2. Whole fruits 

Fruits contain vitamins, minerals, antioxidants, and fiber that are all very beneficial for arterial health. One can include tomatoes, carrots, peppers, apples, and bananas, which have rich soluble fiber and antioxidants, and this helps reduce cholesterol levels.

Another fruit group is citrus fruits, rich in vitamin C, which include oranges, grapefruits, and lemons. Consuming 530-600 grams of these fruits daily in their whole, unprocessed form supports healthy blood vessels.

3. Berries

Dark berries like blueberries, blackberries, raspberries, and strawberries are packed with polyphenols such as anthocyanins and quercetin, which are highly anti-inflammatory and antioxidant. Berries not only reduce bad cholesterol, they also help to lower blood pressure and keep blood sugar levels in control. 

Healthy oils

Extra virgin olive oil is by far the best oil that is recommended for the heart, among other oils. It is loaded with monounsaturated fats (in particular oleic acid), has been proven to have anti-inflammatory properties and the ability to lower the levels of LDL cholesterol thus, improving the condition of the arteries.

These oils, if used in moderation, are perfect substitutes for saturated fat-heavy oils such as palm oil, coconut oil or animal fats.

Fatty fish

Fatty fish helps fight against inflammation due to their rich in omega-3 content. It is well known that eating fish like salmon, tuna, and mackerel is associated with lower triglyceride levels, increased HDL (good) cholesterol, and reduced risk of blood clots. Consumption of two portions of fatty fish per week may decrease the chances of developing atherosclerosis. 

Avocado

Rich in monounsaturated fats and fiber, avocados are the best monounsaturated fat sources (MUFAs) and fiber (6 grams), which are known to decrease LDL cholesterol and normalize blood sugar. Avocados indeed contain some saturated fats, however, it is not directly linked to heart disease, so they are a healthy and satisfying addition to your diet.

Nuts and Seeds 

Almonds, pistachios, and walnuts carry healthy fats, protein, magnesium, and fiber. These nutrients complement each other in lowering cholesterol, regulating blood sugar, and combating inflammation.

Flaxseeds are especially high in omega-3s and lignans, antioxidants that possibly contribute to slowing down the progression of plaque and better insulin sensitivity. 

Legumes, beans, and pulses

Pulses, lentils, and legumes are a plant protein source and also have a lot of resistant starch, fiber, and minerals that are good for the heart. The consumption of legumes, such as kidney beans, chickpeas, black beans, or red and green lentils on a regular basis may decrease LDL cholesterol, inflammation, and an increase in blood pressure.

Whole grains

Whole grains are the primary dietary fiber source that contributes to the digestive system’s health and lowers cholesterol. They are a better choice than refined grains as they not only help maintain blood sugar within normal limits but also provide energy that lasts for a longer time.

To get the best cardiovascular benefits, go for whole grains, such as oats, brown rice, quinoa, barley, millet, and whole wheat bread, which equal a quarter of your meal. 

Healthy Diet Patterns To Follow for Healthy Arteries

Besides selecting specific foods that support the arteries, adhering to a regular dietary pattern also has a significant impact on heart health over time. Some of the most widely accepted eating patterns are:

1. DASH Diet 

The DASH (Dietary Approach to Stop Hypertension) diet, created with the principal aim of controlling hypertension, is now found to be beneficial in other health conditions as well, such as preventing plaque formation.

The DASH diet is focused on:

• Green vegetables, fruits, low-fat dairy products, whole grains, and nuts and seeds.
• Moderate consumption of seafood, poultry, and alcohol.
• Avoid usage of sodium-rich food, sugary drinks, and refined grains.

2. Mediterranean Diet

The Mediterranean diet is well-known for its protective effect on the heart. The principles of this diet are mostly based on fresh, seasonal, and minimally processed foods that are naturally full of nutrients for a healthy heart. In this diet, you can include:

1. Plenty of vegetables, fruits, legumes, whole grains, nuts, and seeds.
2. Use of extra virgin olive oil.
3. Moderate to minimal consumption of fish, poultry, red meat, and low-fat dairy foods.

3. Plant-Based Diets (Vegetarian, Vegan, and Flexitarian)

Plant-based dietary patterns focus on the consumption of fruits, vegetables, whole grains, legumes, and nuts, and either restrict or completely avoid animal products.

These diets are inherently loaded with beneficial nutrients, such as fiber, potassium, magnesium, folate, and vitamin C, that support maintaining healthy arteries. 

Final Thoughts

Irrespective of whether an individual leans towards a more systematic diet plan such as DASH diet or the Mediterranean diet, the fundamental message remains unchanged, and that is to incorporate natural and whole foods.

People who already have heart disorders or are at a high risk of getting such conditions can undertake diet consultation with the best Vascular Surgery Hospital in Hisar can be life-changing.