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Foods beneficial for heart and arterial health

Leafy vegetables
Many vitamins, minerals, and antioxidants are available in leafy vegetables, such as: spinach, cabbage, and others. These vegetables also contain vitamin K, which is important for protecting arteries and improving blood clotting.
Leafy vegetables are also a good source of dietary nitrates, which help lower blood pressure and reduce the risk of atherosclerosis. They can also improve the functions of the cells lining the blood vessels.
Whole grains
Whole grains contain high levels of fiber, and therefore may help reduce harmful cholesterol in the body, which increases the risk of heart disease.
Avocado
Avocados are one of the best foods that help maintain healthy arteries, because they help increase levels of good cholesterol and reduce levels of harmful cholesterol.
Avocados also contain a higher percentage of potassium than bananas, and potassium helps maintain cardiovascular health.
Fatty fish
Fatty fish contains healthy fats that are important for heart and arterial health, which are also known as unsaturated fats.
Omega-3 fatty acids contribute to reducing triglyceride levels and preventing the risk of heart disease.
Nuts
There is a close connection between eating nuts and maintaining heart health, as they are rich in healthy fats, unsaturated fiber, and many vitamins and nutrients important for the heart and arteries.
Nuts also provide high levels of magnesium that hinders the buildup of harmful cholesterol in the arteries, thus preventing them from becoming clogged.
It is recommended to eat Brazil nuts, in addition to almonds, cashews, and walnuts, at least 3 to 5 servings per week.
olive oil
Olive oil contains healthy fats and monounsaturated oleic acid, which protects the heart from diseases and reduces the risk of heart disease and stroke.
Olive oil can be added to salads, meat, chicken, and various foods, as it is an ideal alternative to vegetable oils.
asparagus
Asparagus is a natural source of folate, which helps prevent the buildup of the amino acid homocysteine, which can increase the risk of coronary artery disease and stroke.
Therefore, it is recommended to include asparagus in the diet and add it to various healthy dishes.
Legumes
Legumes can reduce harmful cholesterol levels in the body, and are also rich in fiber, antioxidant polyphenols, and proteins, all of which are important for heart health.
It is recommended to eat legumes, which are among several different types of beneficial foods for the heart and arteries, such as: beans, chickpeas, peas, and lentils.
Some types of seeds
Chia seeds and flax seeds are plant sources of omega-3 fatty acids, such as alpha-linolenic acid (ALA), which has many benefits for the heart.
It can help reduce triglyceride levels, reduce blood pressure and the accumulation of fatty plaques in the arteries.
Dark chocolate
Dark chocolate provides many benefits for heart health and preventing atherosclerosis resulting from the accumulation of plaques, as chocolate helps prevent the adhesion of white blood cells to the walls of blood vessels.
But it is not recommended to eat a lot of dark chocolate because it contains high levels of calories and may cause weight gain.
Turmeric
Thanks to its anti-inflammatory properties, turmeric can help reduce damage to arterial walls, as inflammation has a direct effect on atherosclerosis.
Turmeric may also contribute to reducing fatty deposits in blood vessels and reduce the chances of their blockage.
It is easy to add turmeric to the diet by adding it to various dishes, and you can also make turmeric tea or golden milk that contains it.
pomegranate
Pomegranate is one of the most important foods that are beneficial to the heart and arteries, as it can reduce clogged arteries and improve blood flow, because it contains a large percentage of antioxidants.
It is recommended to drink pomegranate juice to obtain its many benefits, and it is preferable not to add sugar to it. You can also eat pomegranate seeds with oatmeal as a healthy meal in the morning.
citrus fruits
Citrus fruits play an important role in promoting heart health, because they contain vitamin C and flavonoids, which protect the walls of the arteries.
It is recommended to eat all kinds of citrus fruits, such as: lemon, orange, or grapefruit. Fresh juices can also be made from these citrus fruits, but without adding sugar to them.
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