Clogged arteries can cause serious health issues including heart attack and stroke. And you won’t always know they’re clogged until you start noticing symptoms.
But some foods can help reduce – or even prevent – clogged arteries.
“The good news is it’s never too late to start,” says Brad Biskup, PA, with the Hartford HealthCare Heart & Vascular Institute Lifestyle Medicine Program.
Biskup offers some food and drinks worth incorporating into your heart-healthy diet.
1. Oats
“Two things that are really good for us are fiber and plant-based proteins,” he explains. “We want complex carbs which are higher in fiber and help with satiety and weight loss.”
How you cook oats is also important. Bigger steel-cut takes longer to cook which he says is good because they break down to sugar slower for less effect on your blood sugar. Quick oats break down to simple carbs quickly, leaving you hungry faster. Look for other whole grains with a “smile” on the label meaning they are high fiber and protein, low sugar.
2. Beans, lentils.
These are the number one food for longevity. Lentils are great for controlling blood pressure and sugar.
3. Fish.
The most heart-healthy fish, high in anti-inflammatory omega-3, is salmon. Choose less oily fish for fewer calories.
4. Avocados.
Their fiber, protein and mono- and polyunsaturated fats help decrease inflammation and improve longevity.
5. Nuts.
Most are heart-healthy, especially those with higher fiber, fats and protein like pistachios. Daily portions can lower risk of heart disease more than 20% and diabetes almost 40%.
> Related: 6 Dietitian-Approved Snacks That Taste Great Too
6. Cruciferous vegetables.
High in fiber and water, most cruciferous vegetables (cabbage, kale, cauliflower and broccoli) have anti-inflammatory properties and boost overall health.
7. Berries.
“Yes, fruits do contain sugar,” Biskup begins, “however, most of the healthiest fruits are well over 80% water, and berries, especially blackberries and raspberries, are great sources of fiber.”
8. Fermented foods.
Calling them “one of nature’s perfect ways of letting food heal us,” he says things like Kombucha produce healthy bacteria that help intestines break down food more effectively, decreasing inflammation. Healthy gut bacteria is also essential for a healthy heart.
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9. Coffee.
When consumed in moderation – and at the right time – coffee improves heart health, Biskup says. Caffeine has a half-life of five hours so a cup at 4 pm leaves half the caffeine in your system at 9 pm, possibly affecting your sleep quality. Try shutting off the coffee at noon.
10. Green tea.
Great for decreasing inflammation, this is also a way to slow down and enjoy.