By Lizzie Streit, MS, RDN, LD 

Clogged arteries, also referred to as atherosclerosis, occur when the arteries that supply blood flow to the heart develop fatty deposits along their walls. This condition is a major cause of heart disease and can lead to heart attack or stroke. 

Diet plays a big role in the development of clogged arteries, and fortunately, many foods can help prevent this condition. Read on to learn what to eat for heart health.  

Heart-Protective Effects of Foods 

Many different nutrients and compounds in foods can prevent clogged arteries via a variety of mechanisms. Vitamins C and E, beta-carotene, and other antioxidant compounds may help protect against oxidative stress and inflammation that contribute to atherosclerosis. You can find these in berries, citrus fruits, leafy greens, and cruciferous vegetables. Spices like turmeric are another source of powerful antioxidants. 

Fiber, especially soluble fiber found in oats and beans, helps reduce levels of unhealthy LDL cholesterol in the blood by binding to particles so that they pass through the body unabsorbed. Omega-3 fatty acids, found primarily in fatty fish, may lower the levels of triglycerides that can build up in artery walls and reduce inflammation. 

Since compounds found in foods promote heart health in different ways, it’s best to eat a variety of foods as part of a fresh meal plan instead of focusing on a single group of foods. Here are some of the top foods to eat to prevent clogged arteries with ways to enjoy them. 

• Berries: Serve fresh blueberries on oatmeal or plain Greek yogurt, blend frozen berries into a smoothie, stuff strawberries with peanut butter, or enjoy blackberries in a fruit salad. 

• Beans: Use chickpeas as a base for hummus, and serve with lots of veggies! Black or pinto beans can be added to tacos, quesadillas, soups, and Mexican-inspired salads. Mix white beans into pasta dishes, or make lentil salad with lemon dressing, fresh herbs, and cheese. 

• Fish: A powerhouse of omega-3s, salmon can be served with brown rice and roasted vegetables or on top of salad. Canned salmon, tuna, and sardines are convenient options for quick meals. Cod and other white fish taste great in fish tacos. 

• Avocado: This fiber-rich fruit is the perfect addition to tacos, salads, and soups, but also tastes delicious smashed onto toast or served with veggies and whole wheat crackers. You can even blend it into smoothies to make them extra creamy. 

• Broccoli: Fill up on this cruciferous beauty by using it in stir-fries, making broccoli salad, adding it to chicken and rice casseroles, or serving it as a side with olive oil and lemon juice. 

• Turmeric: A sprinkle of turmeric is a great way to add nutrition and flavor to curries, soups, smoothies, and salad dressings. To boost absorption of the beneficial compounds, mix it with olive oil and black pepper before using it in dishes. 

• Kale: Hearty kale makes a great base for a salad, but be sure to massage it with oil or lemon juice first to make it less tough. You can also add this leafy green to soups or season it with olive oil and spices and make baked kale chips. 

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