Arteries are the largest blood vessels in the human body, and they are
responsible for transporting oxygen and nutrients to all organs, tissues, and
cells. As a result, it is critical for human health to keep these crucial
channels in good working order. "Clogged arteries or stopped up arteries are
basically an underlying plaque in the blood vessels made of calcium,
cholesterol, and cellular debris," Dr Rakesh Rajpurohit MD, Consultant
Pulmonologist and Critical Care Medical at Jain Multi-Specialty Hospital,
explains Zarafshan Shiraz. A clogged artery can cause a heart attack, cardiac
failure, or even a stroke."
"Unhealthy arteries are called atherosclerosis—an
inflammatory disorder where plaques (fatty deposits made of cholesterol and
other substances) form," says Anam Golandaz, Clinical Dietician at Masina
Hospital in Mumbai.
"One should always select a diet that is rich in high
density lipoprotein (HDL), also known as good cholesterol," Dr Rakesh Rajpurohit
said, adding that dietary changes have always been a preliminary model in any
type of cardiovascular illness.
Foods high in Ldl cholesterol, or bad
cholesterol, should be avoided. Avocado, olive oil, sunflower oil, walnuts, and
other foods high in unsaturated fat that are high in Hdl should always be
chosen. To prevent blood artery clogging, one should avoid foods high in
saturated fat, such as fried foods, processed foods, cheese, coconut, and palm
oil."
Foods to add in your diet
Flax Seeds - Flax seeds are high in anti-inflammatory plant-based
omega-3s (alpha-linolenic acid), fibre, and antioxidant plant chemicals known as
lignans.
According to numerous studies, flax eating can help slow the growth of
atherosclerotic plaques.
Nuts like walnuts and almonds are high in protein,
fibre, and beneficial fats like omega-3.
Regular nut consumption has been linked
to a lower risk of total cardiovascular disease and coronary heart disease,
according to studies.
Fatty fish, such as salmon, sardines, anchovies, and
mackerel, are high in omega-3 fats, which are potent anti-inflammatory
unsaturated fats that protect the heart from vascular inflammation and
atherosclerosis.
Citrus Fruits - Flavonoids are polyphenol chemicals found in
citrus fruits.
Citrus fruits are high in antioxidants - the more you eat them,
the better.
Berries are dark-hued fruits that are high in polyphenol components
like quercetin and anthocyanins, which have anti-inflammatory and antioxidant
properties.
LDL cholesterol, blood pressure, and even blood sugar control have
all been related to regular consumption, all of which help maintain arteries
free and healthy.
Legumes have also been associated to lower blood pressure and
chronic inflammation, two factors that contribute to atherosclerosis and blood
vessel damage.
Beans, peas, chickpeas, and lentils are high in fibre, especially
soluble fibre.
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