Heart disease remains the leading cause of death in the United States, claiming around 610,000 lives annually, accounting for one in four deaths, according to the CDC. The primary culprit behind heart disease is clogged arteries, with substances like calcium, plaque, and fatty acids contributing to the damage. While there's no single "magic" food that acts like a drain cleaner to clear accumulated plaque, developing good habits can help slow down this process. Maintaining a healthy weight and diet is a crucial factor within your control, and it's never too late to start, advises Florian Rader, MD, a cardiologist at the Smidt Heart Institute at Cedars-Sinai Medical Center in Los Angeles.
1. Oats
Whole grains, particularly oats, have received heart-healthy claims for over two decades. Rich in soluble fiber, oats have demonstrated their ability to lower levels of bad LDL cholesterol. Dr. Rader explains that cholesterol can seep into the inner layer of blood vessels over time, forming plaque. Since many Americans lack sufficient fiber in their diets, the four grams per cup provided by oats are a beneficial addition.
2. Beans
Beans are not only an excellent source of soluble fiber (with black beans containing three times as much as oats per cup), but studies suggest that diets rich in beans may contribute to more elastic arteries, leading to lower blood pressure. Additionally, the antioxidants found in colorful bean varieties, such as black beans and red kidney beans, could combat inflammation linked to heart disease.
3. Lentils
Belonging to the legume family like beans, lentils offer similar advantages. Preliminary research in rats indicates that lentils may reverse damage to blood vessels caused by high blood pressure. High in protein and fiber, low in fat, and containing essential minerals like calcium, potassium, and magnesium, lentils are a valuable addition to a heart-healthy diet.
4. Fish
While omega-3 fatty acids are often associated with brain health, their anti-inflammatory properties also benefit heart health. Inflammation is linked to various chronic diseases, including plaque buildup in arteries. Fatty fish like salmon and mackerel are rich in omega-3s, offering a way to reduce inflammation and potentially decrease arterial plaque. Aim to include fatty fish in your diet at least twice a week.
5. Avocados
Contrary to the belief that all fats are detrimental to heart health, research indicates that mono- and polyunsaturated fats found in avocados are heart-healthy. These fats help lower bad LDL cholesterol and raise good HDL cholesterol. Avocados also contribute a significant amount of fiber, making them a nutritious addition to support arterial health.