Preventing clogged arteries: What foods should you eat?

Blocked arteries are one of the biggest causes of heart disease. However, the condition develops silently over many years. The good news is that we can prevent it with a sensible diet.

Atherosclerotic plaques silently accumulate inside the artery walls, narrowing and hardening blood vessels. Many studies have shown that some natural foods can help reduce "bad" LDL cholesterol, increase "good" HDL cholesterol, thereby improving blood vessel function, according to the health website Healthline (USA).

Black beans and oats are both foods that contain nutrients that help reduce the risk of atherosclerotic plaque formation.

PHOTO: AI

Foods that may help prevent clogged arteries include:

Oatmeal

Oats are one of the most researched foods for their heart benefits. They are rich in the soluble fiber beta-glucan, which has been shown to reduce blood levels of “LDL” cholesterol, a major contributor to clogged arteries.

A study published in the American Journal of Clinical Nutrition found that consuming 3 grams of beta-glucan from oats daily can reduce LDL cholesterol by 5-10%. Additionally, oats contain the antioxidant avenanthramide, which reduces inflammation and improves the elasticity of blood vessel walls.

Bean

Beans, such as black beans, kidney beans, and green beans, are rich in soluble fiber, plant protein, and heart-healthy plant compounds. A review published in the journal Nutrients found that regular bean consumption significantly reduced total cholesterol and improved endothelial function.

Beans are particularly low in saturated fat and cholesterol-free, making them an ideal choice for heart-healthy diets. Just half a cup of beans a day is enough to reduce the risk of atherosclerosis.

Pistachios

Pistachios are often overlooked but have many heart-healthy benefits. They contain natural plant sterols, monounsaturated and polyunsaturated fats, and antioxidants such as lutein and gamma-tocopherol.

Research from the Journal of the American College of Nutrition shows that eating pistachios helps improve cholesterol. Nutrients in pistachios also help improve blood vessel dilation, which is an indicator of healthy blood vessel walls.

Watermelon

Watermelon is not only a refreshing fruit but also has a special effect in protecting the arteries. Watermelon is a quality source of L-citrulline, an amino acid that helps increase nitric oxide production. Nitric oxide is a substance that has the effect of dilating blood vessels, improving blood circulation and reducing the risk of atherosclerosis, according to Healthline.

Source: https://thanhnien.vn/ngan-ngua-tac-nghen-dong-mach-nen-an-nhung-thuc-pham-nao-185250525180638271.htm