” I, ME AND MINE ”
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Foods that prevent heart disease and artery problems
Atherosclerosis is primarily caused by insulin resistance, rather than solely by high LDL cholesterol. To date, lowering LDL cholesterol targets benefits about 35% of the issue. The remaining 65% of the unmet need includes reducing Lp(a), ApoB, inflammatory load, triglycerides, etc. My research recommends dietary changes, including a list of 16 heart-healthy foods like fatty fish, berries, and green tea, which help in reducing plaque buildup in arteries. Research also shows intermittent fasting's potential benefits in preventing atherosclerosis. The list below emphasizes the importance of a balanced diet and lifestyle in managing artery health, detailing the specific benefits of each food item. Here’s a brief overview of each food item and how it helps.
1. Fatty Fish: Rich in omega-3 fats, reduces inflammation and plaque buildup 2. 2. Flax Seeds: Source of plant-based omega-3s and fiber, improves blood sugar and insulin sensitivity.
3. Berries: High in antioxidants and fiber, beneficial for LDL cholesterol and blood pressure.
4. Citrus Fruits: Packed with flavonoids, prevent damaging forms of cholesterol.
5. Extra Virgin Olive Oil: Contains healthy fats and antioxidants, improves cholesterol levels and blood sugar.
6. Avocado: High in monounsaturated fats and fiber, beneficial for LDL cholesterol.
7. Legumes: Rich in fiber, lower LDL cholesterol and improve blood sugar.
8.Tomatoes: Source of lycopene, associated with reduced risk of heart disease.
9. Allium Vegetables: Includes garlic and onions, reduces blood pressure and cholesterol.
10. Cruciferous Vegetables: Like broccoli and cauliflower, associated with healthier arteries.
11. Walnuts: High in omega-3s, associated with reduced cardiovascular disease.
12. Beets: Good source of dietary nitrates, supports healthy blood flow.
13. Spinach: Contains nitrates and nutrients, beneficial for artery health.
14. Dark Chocolate: Rich in cocoa flavanols, improves blood flow and arterial health.
15. Spices: Like cinnamon and turmeric, reduce inflammation and support heart health.
16. Green Tea: Packed with catechins, lowers the risk of cardiovascular disease.
These foods support arterial health through their anti-inflammatory, antioxidant, and cholesterol-lowering properties.
We at Pinnacle Care Internal Medicine emphasize on prevention as the best form of cure.
Namita and Ashish Sachdeva
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