Aging, a sedentary lifestyle, and an unhealthy diet can lead to arterial narrowing and atherosclerosis, increasing the risk of heart attack and stroke. Incorporating healthy food choices into your diet can help protect your arteries.

Oats

Oats are rich in beta-glucan, a soluble fiber known to reduce low-density lipoprotein (LDL), or "bad" cholesterol. Beta-glucan helps decrease plaque buildup in arteries over time. Regular consumption also boosts digestive health and blood sugar control, both indirectly benefiting the cardiovascular system. It is advisable to choose whole-grain oats over instant varieties.

Walnuts

Walnuts are abundant in omega-3 fatty acids, which are beneficial for overall health. Consuming a few walnuts daily can help reduce LDL cholesterol, lower blood pressure, and decrease inflammation. As walnuts are calorie-dense, portion control is important, with about 28 g per day recommended.

Fish

Consuming omega-3-rich fish like salmon, mackerel, and sardines can lower the risk of atherosclerosis and coronary artery disease. These fats convert into bioactive compounds that reduce inflammation and protect the heart. Regular fish consumption can also decrease triglycerides, help lower blood pressure and heart rate, and enhance oxygen-rich blood supply to vital organs.

Onions

Onions offer numerous health benefits, including promoting arterial health. Their sulfur compounds can prevent vascular inflammation, reduce platelet aggregation, and boost nitric oxide production, supporting healthy blood circulation.

Citrus fruits

Citrus fruits like oranges, lemons, and grapefruits contain flavonoids and vitamin C, which possess strong antioxidant properties. These compounds help prevent the oxidation of cholesterol, a key factor in plaque formation and atherosclerosis.

Ginger, pepper, chili

Ginger, pepper, chili, and cinnamon have anti-inflammatory and antioxidant effects. These spices can mitigate free radical damage, improve blood lipid levels, and prevent platelet clumping in the blood.

Tomatoes

Tomatoes contain lycopene, an antioxidant that helps reduce inflammation and supports cardiovascular health. Some studies indicate that lycopene contributes to improved blood lipid profiles. Combining tomatoes with olive oil enhances lycopene absorption, thereby limiting plaque formation in the arteries.

By Le Nguyen (According to Hindustan Times, Times of India)