Heart disease (also called cardiovascular disease) is the number one killer in most countries on this planet.
Heart attacks, strokes, hypertension, and other cardiovascular disorders are all included in heart disease. The buildup of plaque in arteries, called atherosclerosis, is the most common underlying cause of heart disease.
There are over a dozen physical causes of this plaque buildup - including high cholesterol, chronic inflammation, high blood sugar and many others.
Here’s the critical part: around 90% of heart disease is preventable 1. And diet is the most effective way to prevent it. Let’s look at the foods that keep your arteries healthy.
1. Nuts
Each weekly serving of nuts cuts your chance of dying from heart disease by 8.3% 2. Dozens of dietary intervention studies have also shown that nuts lower dangerous LDL cholesterol which often damages artery walls and builds plaques of cholesterol 2.
2. Pinto Beans
Black beans help lower several risk factors for cardiovascular disease - including LDL cholesterol and high blood sugar 3.
3. Garlic
A delicious addition to your meals, garlic can lower high blood pressure, which increases your risk of heart attack and stroke 4.
4. Sardines
Researchers declare that “a fish a day keeps the cardiologist away!” 5. It’s little wonder why experts esteem fish like sardines. They help lower inflammation, harmful fats in your blood, and oxidative stress which all cause damage to your arteries 5.
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5. Avocados
An important part of a heart-healthy diet is replacing saturated fats found in certain meats with unsaturated fats found in plants like avocado. Your cholesterol levels will thank you.
6. Sunflower Seeds
The high vitamin E content of seeds offers important antioxidant protection to your arteries stopping cholesterol from being oxidized - an initial step in plaque buildup 6.
7. Berries
Berries can inhibit plaque buildup and relax blood vessels, giving blood more room to move through your vessels 7.
8. Leafy Greens
Eat a big salad or put some greens in your fruit smoothie because a collection of research has confirmed a 15.8% reduced chance of heart disease when greens are regularly consumed 8.
