Top 10 Foods to Improve the Health of Your Arteries
Updated: Feb 24
Whether you're looking to improve your own health or help a family member/loved one/colleague to live a longer healthier life, we must always be mindful of the health and fitness of our arteries.
The below foods that help to naturally cleanse the arteries can reduce plaque build-up and lower cholesterol levels, reducing your risk of heart disease. Here are the top 10 foods to keep your arteries clean:
Oats - Oats are packed with soluble fiber, which helps reduce cholesterol levels in the body and promote better circulation. Start your day off right with a bowl of oatmeal or oat bran cereal!
Garlic - Not only does garlic add amazing flavor to dishes, it also contains sulfur compounds that have been linked to reduced cholesterol and improved cardiovascular health.
Olive Oil - Olive oil contains monounsaturated fats that help protect against artery damage and reduce inflammation. Try using this rich oil as a base for salad dressings or sautéing vegetables in it for extra flavor.
Nuts & Seeds - Almonds, sunflower seeds, flaxseeds and other nuts provide protein, minerals and healthy fats that all work together to improve artery health.
Berries - Strawberries, blueberries and other berries contain powerful antioxidants that fight free radical damage in the body, helping keep arteries clear from built-up plaque.
Fish - Fish like salmon, tuna and mackerel are high in omega-3 fatty acids which have been linked to improved artery health as well as overall brain health!
Avocados - Avocados contain healthy monounsaturated fats that can help reduce inflammation throughout the body including the arteries. Try adding sliced avocado to salads or blending them into smoothies for an extra boost of goodness!
Leafy Greens - Dark leafy greens like spinach, kale and Swiss chard are rich in vitamins A, C and K which all support arterial function in addition to being packed with fiber for an added bonus!
Apples - Apples contain organic compounds called quercetin which studies have shown can help reduce artery plaque build-up over time when consumed regularly (along with other heart-healthy foods). Plus they’re high in fiber so what’s not to love.
Green Tea – Green tea is filled with polyphenols which aid our bodies in fighting inflammation responsible for hardening of the arteries leading to heart problems down the road if left unchecked, so try sipping on some green tea daily!
Eating these 10 delicious foods regularly can help keep your arteries clean while providing essential nutrients and improving overall health and well-being. Remember, most of these foods actually have additional benefits too - for example green tea enhances sleep, improves immunity and can help reduce stress- all great things for a healthy heart.
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Jennifer May BHSc.(Nut.Med).Adv.Dip.Nut.Med
Meet Jennifer May, a Clinical Nutritionist and Author with over 11 years of experience who wants to help you live a healthier and happier life.
With a Bachelor of Health Science majoring in Nutritional Medicine, Jennifer is the Clinical Director of Food Intolerance Australia, the Principal Nutritionist and Director of Sydney City Nutritionist, and the author of Pure Health & Happiness: 8 Weeks to Change Your Life. Whether you're a busy parent or leading a modern lifestyle, Jennifer understands the challenges you face and can provide personalized nutrition advice to help you make simple changes that will lead to big results. Click to book your one on one session with Jennifer today.