Seven foods to support strong, disease-free heart

Keeping your arteries healthy is essential for preventing cardiovascular diseases and ensuring your heart operates effectively.

Maintaining healthy arteries is vital for preventing cardiovascular diseases and ensuring optimal heart function, Caliber.Az reports, citing foreign media.

Arteries, which transport oxygen-rich blood from the heart to the rest of the body, must remain free from plaque buildup and inflammation to function properly. Diet plays a crucial role in this process. According to cardiologist Dr. Christopher Van Nguyen, incorporating specific foods into your diet can significantly improve arterial health by reducing inflammation, lowering cholesterol levels, and preventing arterial plaque formation.

Dr. Van Nguyen underscores that while medication and exercise are critical for heart health, the foods you eat can have a profound impact on your cardiovascular system. A diet rich in nutrient-dense foods that promote heart health is one of the most effective strategies for keeping your arteries clean and reducing the risk of heart disease. In this guide, we will delve into seven key foods recommended by Dr. Van Nguyen for optimal arterial health: salmon, sunflower seeds, walnuts, citrus fruits, oatmeal, broccoli, and cauliflower. Each of these foods provides unique benefits that contribute to cleaner arteries, enhanced blood flow, and improved overall heart health. Whether you're aiming to prevent heart issues or improve your existing health, incorporating these foods into your daily diet is a powerful step toward achieving your cardiovascular goals.

1. Salmon

Salmon is a prime source of omega-3 fatty acids, which are crucial for cardiovascular health. Dr. Van Nguyen highlights that "omega-3 fatty acids in salmon help reduce inflammation and lower triglyceride levels in the blood, which can significantly decrease the risk of arterial plaque buildup." To maintain optimal arterial health, he suggests eating 100 grams of cooked salmon 2-3 times a week.

2. Sunflower Seeds

Sunflower seeds are rich in vitamin E, a powerful antioxidant that shields the arteries from oxidative damage. Dr. Van Nguyen explains, "Vitamin E helps prevent the oxidation of LDL cholesterol, a key contributor to arterial plaque formation." Including 1 ounce of sunflower seeds in your daily diet can support better cardiovascular health.

3. Walnuts

Walnuts are a standout choice for heart health due to their high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. "ALA in walnuts helps improve cholesterol levels and reduce inflammation, which promotes healthier arteries and lowers the risk of heart disease," says Dr. Van Nguyen. He recommends consuming 7 whole walnuts each day to benefit from their cardiovascular advantages.

4. Citrus Fruits

Citrus fruits, including oranges, grapefruits, and lemons, are packed with vitamin C and flavonoids, which play a vital role in preserving the elasticity of blood vessels and preventing plaque formation. Dr. Van Nguyen notes, "Regular consumption of citrus fruits can enhance overall blood vessel function and contribute to cleaner arteries." He recommends eating one medium-sized citrus fruit, such as an orange or grapefruit, each day to maximize these benefits.

5. Oatmeal

Oatmeal is a superb source of soluble fiber, particularly beta-glucan, which is essential for reducing LDL cholesterol levels. "Beta-glucan in oatmeal binds to cholesterol in the digestive system and facilitates its removal from the body, helping to keep the arteries clear," explains Dr. Van Nguyen. He suggests incorporating a daily serving of ½ cup of cooked oatmeal into your diet to support heart health and lower the risk of cardiovascular disease.

6. Broccoli

Broccoli is rich in vitamins, minerals, and antioxidants that support arterial health. "The vitamin K and sulforaphane in broccoli help reduce inflammation and prevent arterial hardening," says Dr. Van Nguyen. For optimal benefits, he recommends consuming 1 cup of cooked broccoli or 2 cups of raw broccoli regularly to support cardiovascular health.

7. Cauliflower

Cauliflower, like broccoli, is loaded with antioxidants and nutrients that benefit cardiovascular health. "Cauliflower’s high fiber content and diverse vitamins aid in reducing inflammation and preventing the buildup of arterial plaque," Dr. Van Nguyen points out. He advises eating 1 cup of cooked cauliflower or 1½ to 2 cups of raw cauliflower to promote healthier arteries.

Incorporating these seven foods into your daily diet can significantly enhance your arterial health, helping to prevent heart disease and support overall cardiovascular wellness. Dr. Van Nguyen emphasizes that a diet rich in these nutrient-dense foods is a powerful strategy for maintaining clean arteries and a healthy heart.