Fatty fish
“Fatty fish like salmon, sardines, anchovies and mackerel are rich in omega-3 fatty acids, which help reduce inflammation of blood vessels and slow down the process of atherosclerosis,” says nutritionist Shivani Rathi, Sharda Hospital (India).
Flaxseed
Ground flaxseeds are a great source of omega-3 fats and fiber. Fiber helps remove excess cholesterol, while omega-3s help reduce inflammation in blood vessels.
Berries
Berries like blackberries, blueberries, and strawberries contain polyphenols that have powerful anti-inflammatory and antioxidant effects. These compounds may protect your arteries from oxidative stress, which contributes to plaque formation.
Citrus fruits
Citrus fruits such as oranges, grapefruits and lemons are rich in flavonoids, which help prevent low-density lipoprotein (LDL) from becoming oxidized and causing many health problems.
Olive oil
Using extra virgin olive oil in cooking can provide beneficial monounsaturated fats and antioxidant polyphenols. Both compounds can help reduce inflammation and protect against artery damage.
Changing your nighttime habits can help keep your arteries healthy.
Nighttime habits play an important role in heart health. These habits can reduce inflammation, stabilize blood sugar, and promote good sleep.
- Drink enough water
- Eat healthy snacks
- Exercise at least 4 days a week
- Do not use phone, TV, computer before going to bed
- Prioritize sleep quality
In addition to these dietary and lifestyle changes, Rathi says you should try to limit your intake of saturated fats, refined grains, and added sugars, which can contribute to plaque buildup. Adopting a balanced diet and nighttime habits can help you take control of your heart health and reduce your risk of clogged arteries.
