Atherosclerosis causes artery walls to thicken and harden due to fatty deposits. Arteries deliver oxygen and nutrients to every organ, tissue, and cell in our body, so they must be supple and plaque-free. Heart disease, heart attacks, and stroke can result from poor blood flow.
Fatty fish, like salmon, anchovies, sardines, and herring, are rich in nutrients and omega-3 fats. These anti-inflammatory fats may reduce vascular inflammation and atherosclerosis. How?
Omega-3 fats reduce cell adhesion. These proteins help cells stick to each other and their environment.
Omega-3s can reduce blood clot risk, lower triglyceride levels, and increase HDL (good) cholesterol. A healthy, balanced diet should include at least two servings of fish a week, including fatty fish, according to the NHS.
Research shows that eating two or more servings of fish per week reduces the risk of carotid atherosclerosis.
Berries, like strawberries and blueberries, have many health benefits. Berries boost arterial health with fibre, vitamins, minerals, and plant compounds.
The citrus family is nutritious. They contain antioxidant-rich flavonoids, polyphenol compounds. Choose low-sugar citrus fruits like grapefruit (pictured).