1. Sunflower Seeds
Sunflower seeds are packed with vitamin E, a potent antioxidant that protects the arteries from oxidative damage. "Vitamin E helps prevent the oxidation of LDL cholesterol, a key factor in the formation of arterial plaque," says Dr. Van Nguyen. Including 1 ounce of sunflower seeds in your daily diet can contribute to better cardiovascular health.
2. Walnuts
Walnuts are another excellent food for heart health, particularly due to their high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. "ALA in walnuts improves cholesterol levels and reduces inflammation, promoting healthier arteries and lowering the risk of heart disease," notes Dr. Van Nguyen. He advises incorporating 7 whole walnuts into your daily routine to reap these benefits.
3. Salmon
Salmon is a powerhouse of omega-3 fatty acids, which are essential for heart health. Dr. Van Nguyen explains, "Omega-3 fatty acids in salmon help reduce inflammation and lower triglyceride levels in the blood, which decreases the risk of arterial plaque buildup." This makes salmon a top choice for maintaining smooth blood flow and overall cardiovascular wellness. For optimal benefits, he recommends consuming a standard serving of 100 grams of cooked salmon 2-3 times a week.
4. Oatmeal
Oatmeal is an excellent source of soluble fiber, especially beta-glucan, which plays a crucial role in lowering LDL cholesterol levels. "Beta-glucan in oatmeal binds to cholesterol in the digestive system and helps remove it from the body, keeping the arteries clear," explains Dr. Van Nguyen. A daily serving of ½ cup of cooked oatmeal is a heart-healthy choice that can significantly reduce the risk of cardiovascular disease.
5. Citrus Fruits
Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C and flavonoids, which are essential for maintaining the elasticity of blood vessels and preventing plaque formation. Dr. Van Nguyen emphasizes, "Regular consumption of citrus fruits can improve overall blood vessel function and contribute to cleaner arteries." He recommends consuming one medium-sized citrus fruit, such as an orange or grapefruit, daily.
6. Broccoli
Broccoli is loaded with vitamins, minerals, and antioxidants that are beneficial for arterial health. "The vitamin K and sulforaphane in broccoli help reduce inflammation and prevent the hardening of arteries," says Dr. Van Nguyen. For the best results, he suggests consuming 1 cup of cooked broccoli or 2 cups of uncooked broccoli regularly.
7. Cauliflower
Similar to broccoli, cauliflower is rich in antioxidants and nutrients that support cardiovascular health. "Cauliflower’s high fiber content and array of vitamins help reduce inflammation and prevent the buildup of arterial plaque," Dr. Van Nguyen points out. He recommends consuming 1 cup of cooked cauliflower or 1½ to 2 cups of uncooked cauliflower to promote cleaner, healthier arteries.
8. Legumes
Tasty, fiber-packed legumes like beans, lentils, and chickpeas are great plant-based proteins for anyone following a meat-free diet or just aiming to add more veggie-based meals to the mix. Burrus notes that legumes have been shown to lower levels of LDL (low-density cholesterol). This type of cholesterol is a major contributor to clogged arteries, so incorporating legumes into your diet can significantly improve heart health.
Of course, adding a few foods to your plate shouldn't be the only measure you take for your heart. However, eating more of these great options certainly can't hurt!