Your arteries play a vital role in your overall health and well-being by carrying blood and oxygen to your tissues and organs. Stiff, clogged, or blocked arteries can cause a range of health problems, including heart attack and stroke.

But by adopting healthy eating habits, you can keep your arteries healthy and reduce your risk of heart disease and other cardiovascular problems.

1. Go for Omega-3 Fatty Acids

Omega-3 fatty acids are essential polyunsaturated fats that help lower inflammation and improve heart health. Foods that are high in omega-3 fatty acids include:.

Fatty fish, such as salmon, mackerel, and sardines
Chia seeds, flaxseeds, and walnuts
Soybeans and tofu
Leafy green vegetables, such as spinach and kale

Try to include at least two servings of fatty fish in your diet every week to get the benefits of omega-3 fatty acids.

2. Choose Whole Grains

Whole grains are an excellent source of fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Good sources of whole grains include:.

Whole-wheat bread, pasta, and crackers
Brown rice and quinoa
Steel-cut or old-fashioned oatmeal
Popcorn

Try to make most of your grains whole grains. When shopping for bread, pasta, or crackers, look for products that list whole grains as the first ingredient.

3. Include Nuts and Seeds

Nuts and seeds are high in heart-healthy unsaturated fats, protein, and fiber. They can help lower cholesterol levels and reduce inflammation. Good sources of nuts and seeds include:.

Almonds, walnuts, pistachios, and peanuts
Sunflower seeds, pumpkin seeds, and sesame seeds
Chia seeds and flaxseeds

Try to include a handful of nuts or seeds in your diet every day. However, keep in mind that nuts and seeds are high in calories, so it’s essential to practice portion control.

4. Say Yes to Fruits and Vegetables

Fruits and vegetables are low in calories and high in vitamins, minerals, and fiber. They can help lower blood pressure, reduce inflammation, and protect against heart disease. Good sources of fruits and vegetables include:.

Berries, such as strawberries, blueberries, and raspberries
Citrus fruits, such as oranges, lemons, and grapefruits
Apples, pears, and bananas
Tomatoes, bell peppers, and broccoli
Leafy green vegetables, such as spinach, kale, and collard greens

Try to include a variety of different colors of fruits and vegetables in your diet every day. Aim for at least five servings a day.

5. Limit Saturated Fat and Trans Fat

Saturated fat and trans fat can raise cholesterol levels and increase the risk of heart disease. Foods that are high in these types of fat include:.

Fatty meats, such as beef, pork, and lamb
Full-fat dairy products, such as cheese, butter, and cream
Processed meats, such as bacon, sausage, and hot dogs
Packaged snack foods, such as crackers, chips, and cookies
Fried foods and fast foods

Try to limit your intake of saturated and trans fats by choosing lean meats, low-fat or fat-free dairy products, and healthy fats, such as olive oil, avocado, and nuts.

6. Cut Back on Salt

High sodium intake can raise blood pressure and increase the risk of heart disease. Try to limit your sodium intake to less than 2300 milligrams per day, or less than 1500 milligrams per day if you have high blood pressure or are over 50 years old.

Ways to cut back on salt include:.

Avoiding processed and packaged foods, which are often high in sodium
Using herbs and spices to add flavor to your meals instead of salt
Reading labels carefully and choosing lower-sodium options
Gradually reducing the amount of salt you use while cooking and at the table

7. Minimize Added Sugars

Added sugars, such as those found in soda, candy, and baked goods, have been linked to an increased risk of heart disease. Try to limit your intake of added sugars to less than 10% of your daily calories.

Ways to minimize added sugars include:.

Avoiding sugary beverages, such as soda and sports drinks
Choosing fresh fruits or unsweetened canned fruit instead of fruit juice
Reading labels carefully and avoiding products that list sugar or high-fructose corn syrup as one of the first ingredients
Making your own baked goods with less sugar or sugar substitutes, such as applesauce or stevia

8. Drink in Moderation

Drinking too much alcohol can raise blood pressure and increase the risk of heart disease.

However, moderate alcohol consumption, which is defined as one drink per day for women and two drinks per day for men, has been linked to a lower risk of heart disease.

If you choose to drink alcohol, do so in moderation and be mindful of the calories and potential health risks.

9. Practice Healthy Cooking Methods

How you prepare your food can also affect your heart health. Try to practice healthy cooking methods, such as:.

Baking, broiling, or grilling instead of frying
Using healthy fats, such as olive oil, canola oil, or avocado oil
Choosing low-fat dairy products and lean meats
Using herbs, spices, or citrus juice instead of salt to flavor your food

10. Stay Hydrated

Drinking enough water can help keep your blood flowing smoothly and prevent dehydration, which can raise the risk of blood clots. Aim to drink at least eight cups of water per day, and more if you’re active or in hot weather.

You can also stay hydrated by drinking herbal tea, eating fruits and vegetables that contain water, and avoiding sugary or caffeinated beverages, which can dehydrate you.

Conclusion

Eating habits play a significant role in the health of your arteries and overall cardiovascular system.

By choosing a diet that’s high in fruits, vegetables, whole grains, healthy fats, and lean protein, and low in saturated and trans fats, added sugars, and sodium, you can help keep your arteries healthy and reduce your risk of heart disease. Additionally, practicing healthy cooking methods, staying hydrated, and limiting your alcohol consumption can further boost the health of your arteries.