It is important to note that the arteries are that pathways that allow blood to transport oxygen and nutrients all over the body. Extra pressure in the arteries will cause them to harden which is known as arteriosclerosis. If this condition is not treated, it can lead to life-threatening conditions such as heart attack, coronary heart disease and stroke. Modifications to the lifestyle will not stop the hardening of the arteries. It is also important to exercise on a regular basis, avoid smoking, cutting down excess weight and even sticking with a heart-healthy diet which can slow down its progression. If you want to learn more about arteriosclerosis, click here.
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Fatty fish
Fatty fish such as mackerel, salmon, lake trout, halibut, flounder and sardines contains high amounts of omega-3 fatty acids. These are vital fats that are required for proper brain functioning and improved cardiovascular health. The omega-3 fatty acids will reduce the risk for erratic heartbeat which can be deadly. It is also important to improve the triglyceride levels and minimize the growth of the arterial plaque.
It is recommended to eat about 3.5 ounces of fish at least two times in a week. For better results, only utilize heart-healthy cooking methods such as broiling, baking, grilling and poaching.
Antioxidant-rich foods
Vegetables and fruits are good sources of antioxidants. These antioxidants enhance the ability of the body to resist and recuperate from disease and infections. Even though determining the specific link between antioxidants and hardening of the arteries requires further research, it was shown in studies that there are promising results.
Antioxidants can provide a number of benefits among humans especially if a vegetable and fruit-rich diet is considered since it reduces the risk for heart diseases. Vegetables and fruits packed with antioxidants include citrus fruits, berries, leafy greens as well as tomatoes, bell peppers, broccoli, winter squash and Brussels sprouts.
Lean protein
Aside from fatty fish, the skinless white meat poultry, low-fat dairy products and egg whites are good sources of protein which helps promote growth and repair of the lean tissues as well as promoting appetite control. It is important to reduce the intake of saturated fat by replacing fried and dark-meat chicken with baked, skinless chicken or turkey breasts or eating limited amount of egg yolks than egg whites. Yogurt, low-fat milk and cheeses are also good sources of vitamin D and calcium and they contain less calories-per-serving than high-fat cheese and whole milk.
Whole grains
Whole grains are comprised of all the nutritious components of the grain. These provide more fiber and antioxidants than the refined grains such as enriched flour as well as help provide a fuller sensation between meals.
Diets that are packed with whole grains with limited amount of processed foods can help reduce the risk for high blood pressure and heart diseases. Many do not comply with the everyday recommended 1-ounce serving or more in a day. It is best to include barley, oats, wild rice, brown rice and popcorn. When buying cereals, breads and pasta, make sure to check the packaging to ensure that whole grains are the main ingredients.