Clogged arteries, also known as atherosclerosis, occur when plaque builds up on the inner walls of your arteries. This plaque is made up of cholesterol, fat, calcium, and other substances found in your blood. Over time, this buildup can harden and narrow your arteries, reducing blood flow to your organs and increasing your risk of heart attack, stroke, and other serious health problems.
While there’s no magic bullet to unclog arteries, incorporating certain foods into your diet can help prevent plaque buildup and promote healthy blood flow. Here are nine of the best foods to eat to keep your arteries clear:
1. Fatty Fish
Fatty fish, such as salmon, mackerel, tuna, and herring, are excellent sources of omega-3 fatty acids. These healthy fats can help lower triglycerides, reduce inflammation, and improve blood vessel function. Aim to eat fatty fish at least twice a week.
Recipe: Grilled Salmon with Lemon-Herb Sauce
Ingredients:
- 4 salmon fillets (about 6 ounces each)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh dill
- 1 teaspoon chopped fresh parsley
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Preheat grill to medium-high heat.
- In a small bowl, whisk together olive oil, lemon juice, dill, parsley, salt, and pepper.
- Brush both sides of salmon fillets with the lemon-herb sauce.
- Grill salmon for 4-6 minutes per side, or until cooked through.
2. Avocados
Avocados are rich in healthy monounsaturated fats, which can help lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol levels. They’re also a good source of fiber, potassium, and vitamin E.
Recipe: Avocado Toast with Tomato and Feta
Ingredients:
- 2 slices whole-grain bread
- 1/4 avocado, mashed
- 1/4 cup diced tomatoes
- 1 tablespoon crumbled feta cheese
- 1 tablespoon chopped fresh basil
- Salt and pepper to taste
Instructions:
- Toast bread slices.
- Spread mashed avocado on top of each slice.
- Top with diced tomatoes, feta cheese, and chopped basil.
- Season with salt and pepper to taste.
3. Nuts and Seeds
Nuts and seeds are packed with healthy fats, fiber, protein, and antioxidants. They can help lower cholesterol levels and reduce the risk of heart disease. Some of the best choices include almonds, walnuts, chia seeds, and flaxseeds.
Recipe: Trail Mix
Ingredients:
- 1 cup almonds
- 1 cup walnuts
- 1/2 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/4 cup dried cranberries
Instructions:
- Combine all ingredients in a large bowl.
- Mix well and store in an airtight container.
4. Berries
Berries are loaded with antioxidants, which can help protect your cells from damage. They’re also a good source of fiber and vitamin C. Some of the best choices include strawberries, blueberries, raspberries, and blackberries.
Recipe: Berry Smoothie
Ingredients:
- 1 cup frozen mixed berries
- 1 cup unsweetened almond milk
- 1/2 banana
- 1 tablespoon chia seeds
- 1 tablespoon honey (optional)
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Enjoy immediately.
5. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are packed with vitamins, minerals, and antioxidants. They’re also a good source of nitrates, which can help improve blood flow.
Recipe: Spinach Salad with Strawberry Vinaigrette
Ingredients:
- 4 cups baby spinach
- 1/2 cup sliced strawberries
- 1/4 cup crumbled feta cheese
- 1/4 cup toasted walnuts
Vinaigrette:
- 1/4 cup olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey
- 1 tablespoon strawberry jam
- 1/2 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
- In a large bowl, combine spinach, strawberries, feta cheese, and walnuts.
- In a separate bowl, whisk together all vinaigrette ingredients.
- Drizzle vinaigrette over salad and toss to coat.
6. Whole Grains
Whole grains, such as oats, quinoa, brown rice, and whole-wheat bread, are a good source of fiber, which can help lower cholesterol levels. They’re also a good source of B vitamins, which are important for heart health.
Recipe: Oatmeal with Berries and Nuts
Ingredients:
- 1/2 cup rolled oats
- 1 cup water
- 1/4 cup milk (optional)
- 1/4 cup mixed berries
- 2 tablespoons chopped nuts
- 1 tablespoon honey (optional)
Instructions:
- Combine oats, water, and milk (if using) in a saucepan.
- Bring to a boil, then reduce heat and simmer for 5 minutes, or until thickened.
- Stir in berries, nuts, and honey (if using).
- Serve warm.
7. Beans and Lentils
Beans and lentils are a good source of protein, fiber, and folate. They can help lower cholesterol levels and reduce the risk of heart disease. Some of the best choices include kidney beans, black beans, chickpeas, and lentils.
Recipe: Lentil Soup
Ingredients:
- 1 cup dried lentils
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cups vegetable broth
- 2 bay leaves
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Rinse lentils and pick out any stones.
- In a large pot, sauté onion, carrots, and celery in olive oil until softened.
- Add lentils, vegetable broth, bay leaves, and thyme to the pot.
- Bring to a boil, then reduce heat and simmer for 20-30 minutes, or until lentils are tender.
- Remove bay leaves and season with salt and pepper to taste.
8. Tomatoes
Tomatoes are a good source of lycopene, an antioxidant that can help protect your heart. They’re also a good source of vitamin C and potassium.
Recipe: Tomato and Basil Pasta
Ingredients:
- 1 pound spaghetti
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes
- 1/4 cup chopped fresh basil
- Salt and pepper to taste
Instructions:
- Cook spaghetti according to package directions.
- While spaghetti is cooking, heat olive oil in a large skillet over medium heat.
- Add onion and garlic and cook until softened.
- Stir in crushed tomatoes, basil, salt, and pepper.
- Bring to a simmer and cook for 10 minutes, or until sauce has thickened.
- Drain spaghetti and add to sauce.
- Toss to coat and serve immediately.
9. Dark Chocolate
Dark chocolate is a good source of flavonoids, which can help improve blood flow and lower blood pressure. Choose dark chocolate with at least 70% cocoa content.
Recipe: Dark Chocolate Bark
Ingredients:
- 1 cup dark chocolate chips
- 1/4 cup chopped nuts
- 1/4 cup dried fruit
- 1/4 cup sea salt
Instructions:
- Melt dark chocolate chips in a double boiler or microwave.
- Stir in nuts, dried fruit, and sea salt.
- Spread mixture onto a baking sheet lined with parchment paper.
- Refrigerate for 30 minutes, or until hardened.
- Break into pieces and enjoy.
In addition to incorporating these foods into your diet, there are other things you can do to keep your arteries healthy, such as:
- Exercising regularly: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Maintaining a healthy weight: Losing even a small amount of weight can help improve your heart health
- Quitting smoking: Smoking is a major risk factor for heart disease.
- Managing stress: Stress can increase your risk of heart disease. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
By making healthy lifestyle choices, you can help keep your arteries clear and reduce your risk of heart disease.