One of the pathologies that causes hardening of the arteries is atherosclerosis, a disease that occurs when fat, cholesterol, and other substances accumulate on the walls of the arteries, hindering blood circulation, which is essential for the proper functioning of organs.
According to the U.S. National Library of Medicine, the deposits that accumulate in the arteries are called plaques and, over time, can narrow or completely block the arteries, creating a serious problem. Additionally, pieces of plaque can break off and move into smaller blood vessels, blocking them and depriving tissues of blood and oxygen. This can lead to tissue damage or death, known as a stroke.
Thus, there are certain factors that contribute to the hardening of the arteries, including:
Diabetes
Family history of arterial hardening
High blood pressure
Lack of physical exercise
Obesity
Smoking
To mitigate this health issue, it is essential to adopt good lifestyle habits, such as a healthy diet rich in vitamins and minerals, as well as a good exercise routine. Regarding nutrition, here are 10 superfoods considered artery openers that are essential to avoid this type of cardiovascular problems.
Garlic
Garlic, besides being an indispensable ingredient in the kitchen, offers several benefits for cardiovascular health, especially in reducing high cholesterol levels in the blood. Due to its antioxidant and anti-inflammatory properties, it helps reduce the risk of plaque formation in the arteries.
Olive Oil
This type of oil is considered a cardioprotective agent for the arteries, with several studies supporting its effectiveness in this regard. It is ideal to use this product to add to other dishes, such as salads.
Avocado
Although it is a food rich in fatty acids, the ones it contains are monounsaturated, which help prevent the oxidation of fats accumulated in the arteries and also allow for the reduction of cholesterol in the blood. This food is delicious and is often used for weight loss.
Oats
Certain compounds in oats can prevent cells from adhering to the walls of the arteries, making it a highly recommended food for eliminating accumulated plaque. Among its compounds are fibers, which make it a superfood that reduces cholesterol absorption. Specialists recommend consuming it at breakfast and replacing it with regular cereals.
Nuts and Dried Fruits
Several studies detail that nuts should be incorporated into the diet at a rate of 25 to 30 grams per day. This is to have a lower incidence of cardiovascular diseases and mortality. Ideally, they should be consumed in salads, yogurts, or as a snack.
Beans and Lentils
These legumes contain essential proteins for the body and also contain fiber, a nutrient that helps control blood cholesterol levels, blood pressure, and body weight.
Broccoli
Brussels sprouts, cauliflower, and arugula reduce plaque in the arteries, which helps alleviate conditions such as arteriosclerosis. These foods can be consumed in salads or sautéed.
Blueberries
This type of berry is highly recommended for overall health, considering it has a good level of fatty acids, such as omega-3, which helps reduce the presence of inflammatory markers associated with arterial plaque. On the other hand, it is characterized by its antioxidant and anti-aggregating properties, which improve the function of blood vessels.
Eggplant
This vegetable has a high fiber content, a nutrient that helps reduce the risks of suffering from arteriosclerosis or blood sugar problems.
Natural Yogurt
It is known that milk and its derivatives contain unhealthy saturated fats; however, they also have other nutrients that are ideal for protecting cardiovascular health. Fermented products, such as kefir, are recommended.
