Below we discuss a list of foods that can reduce the risk of blockage in the heart.
Beans, lentils, and chickpeas are excellent sources of nutrients that promote heart health
Blockage in the heart refers to the formation of plaque or fatty deposits in the coronary arteries, which supply oxygen-rich blood to the heart muscle. This condition is known as coronary artery disease (CAD) or atherosclerosis.
Over time, the plaque build-up can narrow or completely block the arteries, reducing blood flow to the heart and potentially leading to chest pain (angina), heart attack, or other cardiovascular problems. While certain foods alone cannot prevent blockage in the heart, a heart-healthy diet combined with a healthy lifestyle can lower the risk of developing heart disease and slow down its progression. Read on as we discuss a list of foods that can reduce risk of blockage in the heart.
Foods that may help in maintaining heart health and reduce risk of blockage:
1. Leafy Green Vegetables
Rich in nitrates, leafy greens like spinach and kale help relax blood vessels, improve blood flow, and lower blood pressure.
2. Berries
Packed with antioxidants, berries reduce inflammation and oxidative stress, improving heart health and reducing the risk of blockages.
3. Fatty Fish
High in omega-3 fatty acids, fish like salmon and mackerel help decrease triglycerides, reduce plaque buildup, and lower blood pressure.
4. Nuts
Almonds, walnuts, and pistachios are rich in healthy fats, fibre, and antioxidants, which improve heart health, reduce inflammation, and lower cholesterol.
5. Whole grains
Foods like oats, brown rice, and whole wheat bread contain soluble fibre that helps reduce cholesterol levels and maintain blood vessel health.
6. Legumes
Beans, lentils, and chickpeas are excellent sources of fibre, protein, and antioxidants, promoting heart health and reducing the risk of cardiovascular diseases.
7. Avocados
Packed with monounsaturated fats, avocados help lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels.
8. Olive oil
Rich in antioxidants and monounsaturated fats, olive oil reduces inflammation, improves cholesterol levels, and lowers the risk of heart disease.
9. Dark chocolate
Containing flavonoids, dark chocolate helps reduce blood pressure, improve blood flow, and prevent plaque buildup in the arteries.
10. Green tea
Loaded with antioxidants, green tea improves blood flow, lowers bad cholesterol (LDL) levels, and reduces the risk of heart disease.
These foods promote heart health by various mechanisms. They often reduce inflammation and oxidative stress, which are risk factors for cardiovascular diseases. They can help improve the balance of blood lipids, reducing bad cholesterol levels and increasing good cholesterol levels. Many of these foods also contain nutrients that relax blood vessels, lower blood pressure, improve blood flow, and reduce plaque buildup.
By incorporating these foods into our diet, we not only support our heart health but also boost our overall wellbeing. They provide essential nutrients, support a healthy weight, enhance immune function, and reduce the risk of other chronic diseases such as diabetes and certain types of cancer.
It is important to note that a healthy diet is just one aspect of maintaining heart health, and other factors such as regular physical activity, not smoking, managing stress, and maintaining a healthy weight also play a crucial role in preventing the blockage in the heart. It is always recommended to consult with a healthcare professional or a registered dietitian for personalised advice on maintaining heart health.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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