A healthy heart is a promising fact for a healthy lifestyle. Cardiovascular function maintains the blood flow to the heart if it fails, the whole body will be at high risk. Heart health is important for both older adults and young age individuals. A minor clog in arteries can lead to a heart attack as it has no age limit. Atherosclerosis occurs when fatty deposits block the artery and restrict the blood flow. We should not avoid the fact that heart diseases are considered as number one killer worldwide.
What are Arteries?
Arteries are the blood vessels that are responsible to transport oxygen-rich blood from the heart to other parts or tissues of the body. When the plaque builds up, it inhibits the blood flow, and an arteries clog occurs. Such arteries clog cause stroke, heart attack, and other cardiovascular diseases.
Risk Factors That Can Trigger The Atherosclerosis Causes:
If you have the following conditions, visit your vascular surgeon as soon as possible.
- High blood pressure
- Do not consume a healthy diet
- Have diabetes
- Cigarette smoking
- Inactive lifestyle
- Have someone in the family with atherosclerosis
With the help of one of the best vascular surgeons in Islamabad, we have come with a diet-rich food list, including fruits and fish that can prevent you from heart issues and atherosclerosis.
Studies reveal that broccoli is a vitamin K-rich food that helps to protect your arteries from calcium damage. It is loaded with fiber and prevents cholesterol oxidation that helps to maintain blood pressure and minimize stress.
Stress increases the chances of plaque buildup inside the artery walls. We can name broccoli as the little trees that allow the body to use protein against fatty deposits. If you do not like to eat steamed broccoli, you can grill it or try a roasted one.
Do you want snacks? What if you replace your cookies with nuts. Walnuts provide omega-3 fatty acids to reduce cholesterol levels. We can’t deny that almond is a great source of vitamin E, protein, fiber, etc. Almond prevents us from high blood pressure because it contains magnesium. It also provides a healthy cardio activity. Read more about Chesterfield county health department.
Summer is just around the corner, so we should get benefits from its juicy fruits. Watermelon is the best source of amino acid L-citrulline that increases the nitric oxide production in the body.
Nitric oxide reduces inflammation and maintains blood pressure. Less abdominal fat minimizes heart diseases, and watermelon is a great source that lowers belly fat accumulation.
Dark leafy greens like spinach contain potassium, fiber, and folate. Such sources help in maintaining the blood pressure and do not allow the plaque buildup inside the artery walls. You can eat spinach in your dinner as a salad or try an omelet.
Berries are the best way to reduce the inflammation that is a crucial element for a healthy heart. All the berries, including strawberries, blueberries, raspberries, etc., are all rich in fiber, vitamins and include flavonoid antioxidants that improve your heart health.
Omega-fat 3 helps to minimize the risk of atherosclerosis. It also boosts the good cholesterol in your body that results in decreasing blood vessel inflammation and prevents the arteries from clogs. Fatty fish is also the best source to lower blood pressure.
7. Olive Oil
Monounsaturated oleic acid lowers the bad cholesterol in the body and boosts the good one. Olive oil has many benefits as it is rich in antioxidants. You can use olive oil in cooking or for salad dressing. Some people also use olive oil as a dressing of food because it gives a flavor.
Changes in lifestyle and diet plan can prevent you from heart diseases and clogged arteries. Experts from Abid hospital suggest their patients include physical activity in their routines and a healthy diet plan. It does not control only your bad cholesterol but also affects the overall of your body.