Diet is a key way to unclog arteries, reduce cholesterol and keep both in the healthy zone. "When we talk about heart health, our arteries deserve the spotlight," explains Andrea Soares, MS, RDN, CSSD, aregistered dietitian with Top Nutrition Coaching. "These blood vessels are like highways for oxygen-rich blood."However, Soares reports that arteries can also experience "traffic jams." With arteries, clogging occurs because of the accumulation of debris or fatty deposits, such as cholesterol. However, what we eat can play a crucial role in determining whether we develop clogged arteries."There are certain foods and nutrients that can either encourage the clogging of arteries or help improve artery health," shares Amanda Sauceda, MS, RD, a registered dietitian.
5 Pantry Staples To Lower Artery Clogging Risks, According to RDs
You have an idea of nutrients to prioritize (fiber) and limit (sugar and refined carbs). But what pantry-stable foods can help with artery clogging? Dietitians love the question."Instead of focusing on what you can’t eat, shift the mindset to what you’re adding to support your heart," Routhenstein explains. "Nutrient deficiencies can compromise heart function. By filling those gaps, you're actively strengthening your cardiovascular system."Fill those gaps—and your pantry—with these staples that support artery health.
2. Olive oil
Routhenstein suggests people looking to protect against or reverse artery clogging swap coconut oil for olive oil when cooking. "Replacing saturated fats like coconut oil with extra virgin olive oil, an oil rich in monounsaturated fats, may help lower LDL cholesterol and raise HDL cholesterol," Routhenstein says. "Olive oil is also rich in anti-inflammatory polyphenols that may support blood vessel health and improve the lipid panel."Besides cooking with it, Soares says you can drizzle olive oil on roasted dishes or use it as a salad dressing.Related: There Are Tons of Cooking Oils Out There, but Which One Is the Healthiest? Here's the Truth
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4. Canned salmon
5. Chicken or vegetable broth
Surprised to see this one? Sauceda thought you might raise an eyebrow. "At first, this may seem like an odd food for your heart health, but don’t discount its potential," she reports. "One of the easiest meals you can make that can be higher in fiber, have a variety of plants, and paired with a lean protein is soup. By having some broth on hand, you can make a quick soup with whatever veggies you have on hand, making it an easy, family-friendly dish that is also good for you."
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Sources:
High Cholesterol Facts. CDC.Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educatorAndrea Soares, MS, RDN, CSSD, aregistered dietitian with Top Nutrition CoachingAmanda Sauceda, MS, RD, a registered dietitianNutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. Journal of Clinical Lipidology.The Impact of Dietary Carbohydrates on Inflammation-Related Cardiovascular Disease Risk: The ATTICA Study (2002–2022). Nutrients.The Role of Pulses in Cardiovascular Disease Risk for Adults With Diabetes. American Journal of Lifestyle Medicine. The effects of olive oil consumption on blood lipids: a systematic review and dose–response meta-analysis of randomised controlled trials. Cambridge University Press.Seeds, chia seeds, tried. USDA FoodData Central.Omega-3 Fatty Acids for the Management of Hypertriglyceridemia: A Science Advisory From the American Heart Association. Circulation.Hence then, the article about unclog your arteries naturally with these 5 pantry staples was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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