A healthy heart is one major key to a healthy life—and keeping your arteries clean is essential to the prevention of cardiovascular disease and optimal function. Your arteries transport blood from your heart to the rest of your body—so avoiding foods that can lead to plaque buildup is vital. In addition to limiting artery-clogging foods, there are several healthy choices that can work to help keep these passages clear and clean.
We spoke to cardiologist Dr. Christopher Van Nguyen to uncover a few foods that reduce inflammation, lower cholesterol levels, and prevent plaque buildup for overall healthier arteries. He pointed us toward cauliflower, broccoli, oatmeal, citrus fruits, walnuts, sunflower seeds, and salmon. Learn more about the benefits of each below.
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1. Broccoli
Get those greens! There are so many known benefits to broccoli (which is probably why your parents always encouraged you to eat it), but did you know it could also promote arterial health?
This cruciferous vegetable is loaded with vitamins, minerals, and antioxidants that are beneficial for your heart. "The vitamin K and sulforaphane in broccoli help reduce inflammation and prevent the hardening of arteries," says Dr. Van Nguyen. For the best results, he suggests consuming 1 cup of cooked broccoli or 2 cups of uncooked broccoli regularly.
2. Cauliflower
Cauliflower is a lesser appreciated vegetable that could do wonders for your wellbeing—including your heart health. According to Dr. Van Nguyen, it's one of the best veggies for cleaner arteries.
Similar to broccoli, cauliflower is rich in antioxidants and nutrients that support cardiovascular health. "Cauliflower’s high fiber content and array of vitamins help reduce inflammation and prevent the buildup of arterial plaque," Dr. Van Nguyen points out. He recommends consuming 1 cup of cooked cauliflower or 1½ to 2 cups of uncooked cauliflower to promote cleaner, healthier arteries.
3. Oatmeal
Looking for a heart-healthy, satisfying breakfast that will do your arteries some good? Look no further than delicious, versatile oatmeal.
Oatmeal is an excellent source of soluble fiber, especially beta-glucan, which plays a crucial role in lowering LDL cholesterol levels. "Beta-glucan in oatmeal binds to cholesterol in the digestive system and helps remove it from the body, keeping the arteries clear," explains Dr. Van Nguyen. A daily serving of ½ cup of cooked oatmeal is a heart-healthy choice that can significantly reduce the risk of cardiovascular disease.
4. Citrus Fruits
Citrus fruits are known for their immune-boosting properties. Dr. Van Nguyen tells us they can also be a powerful ally in the prevention of clogged arteries.
These tasty, tart fruits—like oranges, grapefruits, and lemons—are rich in vitamin C and flavonoids, which are essential for maintaining the elasticity of blood vessels and preventing plaque formation. Dr. Van Nguyen emphasizes, "Regular consumption of citrus fruits can improve overall blood vessel function and contribute to cleaner arteries." He recommends consuming one medium-sized citrus fruit, such as an orange or grapefruit, daily.
5. Walnuts
When it comes to nutritious snacks, it doesn't get much better than nuts. Walnuts, in particular, are loaded with benefits that could change the game when it comes to your cardiovascular health.
Walnuts are a fantastic choice due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. "ALA in walnuts improves cholesterol levels and reduces inflammation, promoting healthier arteries and lowering the risk of heart disease," notes Dr. Van Nguyen. He advises incorporating 7 whole walnuts into your daily routine to reap these benefits.
6. Sunflower Seeds
Although commonly overlooked in our diets, seeds are among the healthiest foods. This is especially true when it comes to your arteries.
Sunflower seeds are packed with vitamin E, a potent antioxidant that protects the arteries from oxidative damage. "Vitamin E helps prevent the oxidation of LDL cholesterol, a key factor in the formation of arterial plaque," says Dr. Van Nguyen. Including 1 ounce of sunflower seeds in your daily diet can contribute to better cardiovascular health. Who knew?!
7. Salmon
There's a lot to love about salmon: lean protein, healthy fats, delicious flavor—and, according to Dr. Van Nguyen, cleaner arteries.
Salmon is a powerhouse of omega-3 fatty acids, which are essential for heart health. Dr. Van Nguyen explains, "Omega-3 fatty acids in salmon help reduce inflammation and lower triglyceride levels in the blood, which decreases the risk of arterial plaque buildup." This makes salmon a top choice for maintaining smooth blood flow and overall cardiovascular wellness. For optimal benefits, he recommends consuming a standard serving of 100 grams of cooked salmon 2-3 times a week. Perfect!
