Open your heart and mind to
trying these nutrition tips.
Your arteries are constantly working to keep you alive and
healthy. Some arteries take oxygen and nutrients from your heart to other parts
of your body, while other arteries transfer oxygen back to your heart to keep
it functioning healthily. While many factors can affect the health of your
heart and arteries, your diet and nutrition play a crucial role.
"Nutrition plays a multifactorial role in preventing the
progression and promotion of plaque in the arteries," says Michelle
Routhenstein, MS, RD, CDE, CDN, cardiology dietitian, and owner of Entirely
Nourished. "What we eat can cause constriction in the arteries, a buildup
of substances, and/or elicit an inflammatory response that can cause clogged
arteries." "However, what we eat can also allow for the opening of
the arteries, the removal of these substances (such as fatty acids, cellular
waste, and calcium), and the decrease of inflammation in the arteries – all of
which contribute to optimal heart health and the prevention of plaque formation
in the arteries."
Continue reading to learn more about eating for better artery and
heart health.
1. Eat more oats.
Oats are delicious, but they also have a long list of health
advantages. Weight loss, better gut health, and heart health are just a few
benefits.
Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition
Playbook, says, "Oats include a form of soluble fiber called
beta-glucan." "It partially dissolves in water and forms a thick,
gel-like solution in your gut, which aids in lowering bad and total cholesterol,
as well as improving feelings of fullness and avoiding clogged arteries. The
nice part is that oats may be used in a variety of ways. They can be eaten as
oatmeal, chilled overnight oats, toasted and used as a topping on yogurt
parfait, or you can grind oats into flour for breads, pancakes, and muffins to
amp up the fiber of your favorite baked breakfast foods. And better yet, oats
pair well with other foods that are good for your heart like berries, nuts, and
seeds."
2. Snack on fruit with edible skin
Fruit is a great way to get a healthy dose of natural sweetness
and a variety of nutrients. But Goodson points out that sometimes fruit's skin
may pack the most nutrient-dense punch.
"Fruits like apples, pears, peaches, and berries also include
soluble fiber in their skin that can help decrease cholesterol, which
contributes to clogging your arteries," explains Goodson.
3. Make heart-healthy energy bites.
Finding new ways to eat fiber throughout the day can be beneficial
since soluble fiber can help you manage your cholesterol and heart health.
"Energy bites made with oats, seeds like chia, pumpkin, and
hemp seeds can really amp up your heart-healthy soluble fiber intake,"
says Goodson. "And instead of using honey or maple syrup as the 'glue' to
fold them together, puree fresh Medjool dates for added fiber and potassium,
another friend of the heart. This will provide natural sweetness as well as
fiber's health benefits."
4. Get enough of the right vitamins and nutrients.
Certain nutrients can help you maintain a healthy heart and
prevent clogged arteries. B12 and folate are some examples that you can get
from supplements or food sources like fish, chicken, dairy, beans, whole
grains, and veggies.
"If you don't get enough folate or B12 in your diet, it might
cause high homocysteine levels, which can promote plaque formation in the
arteries," Routhenstein says.
5. Limit your refined sugar and saturated fat intake.
There's nothing wrong with treating yourself to your favorite
sweet now and then, but limiting your consumption of them can help you improve
your heart health.
"Consuming large quantities of saturated fat and refined sugars can clog the arteries by causing elevations in LDL cholesterol, triglycerides, and blood sugar, which can cause blood vessel health aggravation, leading to promotion of plaque in the arteries," says Routhenstein.