Unclog Your Arteries Naturally With These 5 Pantry Staples ...Saudi Arabia

People with high cholesterol often don't experience any symptoms, making regular blood tests necessary. The condition is fairly common among adults in the United States. The CDC reports that approximately 10% of Americans aged 20 and older have cholesterol levels above 240 mg/dL—the threshold for high cholesterol.Yes, high cholesterol can be a culprit for artery clogs. However, diet is a key part in prevention."What we eat also affects arterial stiffness, how flexible or rigid our blood vessels are," shares Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator. "When arteries become stiff, the heart has to work harder to pump blood through the body, increasing the risk of high blood pressure, heart failure and other complications over time."You cannot control risk factors such as age and genetics that can affect your odds of developing clogged arteries and high cholesterol. However, you can stock your pantry with ingredients that can naturally unclog arteries and keep them clear and flexible.? SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week ?

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.

She notes how studies indicate that fiber-rich foods can assist with lowering cholesterol (and blood sugar). However, other data suggest that consistently eating too many refined carbohydrates and sweets can trigger more plaque formation in the arteries (especially if your diet is low in fiber), promoting inflammation and upping your chances of heart disease.Related: 5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists

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.

Beans, beans are good for...a lot of things. "This is one of my top staple pantry foods for heart and gut health," Sauceda raves. "Beans are simple, affordable and accessible food that you can prepare in a variety of ways...Beans have been linked to improving heart-health markers such as total cholesterol and LDL, which is the bad cholesterol."Soares loves throwing beans in soups, stews, tacos and grain bowls, and Sauceda dishes that you can even use them in brownie recipes.

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

Sauceda loves that chia seeds are a tiny ingredient that packs a major punch in terms of versatility. "Chia seeds are a great pantry staple because they can be used in a variety of ways, offer a lot of fiber and are a source of omega-3s," Sauceda points out. "An ounce of chia seeds has 10 grams of fiber and 5 grams of omega-3s, which is a heart-healthy fat that many people lack in their diets."Some of her go-to ways to incorporate chia seeds into a heart-healthy diet include using them in jam and as a replacement for eggs.

Related: Adding This One Berry to Your Breakfast Slashes LDL Cholesterol, According to Cardiologists

4. Canned salmon

Canned fish offer a shelf-stable way to consume seafood, and your heart may have (figuratively) skipped a beat for more than one reason. "Canned salmon is a practical source of omega-3 fatty acids, which are known to reduce blood triglycerides and inflammation that can affect arteries," Soares says.Rothstein echoes these sentiments and recommends eating fatty fish, such as salmon, mackerel and sardines, two to three times per week for heart health.Soares suggests using canned salmon in salads, pasta dishes and salmon cakes.

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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