You should have known this sooner.
1. Garlic
How it works: Garlic helps reduce blood pressure, LDL cholesterol, and plaque buildup in arteries due to its active compound allicin.
How to use:
- Eat 1–2 raw garlic cloves daily (preferably crushed and rested for 10 minutes to activate allicin).
- Add minced garlic to soups, sauces, or salad dressings.
- Garlic supplements are also available, but consult a doctor first.
2. Turmeric
How it works: Contains curcumin, a powerful anti-inflammatory that reduces arterial inflammation and oxidative stress, both of which contribute to plaque buildup.
How to use:
- Add ½–1 teaspoon of turmeric powder to warm milk (golden milk).
- Mix it into smoothies or soups.
- Take curcumin supplements for higher potency.
3. Fatty Fish (Salmon, Mackerel, Sardines)
How it works: Rich in omega-3 fatty acids that reduce triglycerides, blood pressure, and arterial inflammation.
How to use:
- Eat at least 2 servings of fatty fish per week (grilled, baked, or steamed).
- Avoid frying, which can reduce the health benefits.
4. Avocados
How it works: Contain healthy monounsaturated fats and potassium, which lower LDL cholesterol and help keep arteries flexible.
How to use:
- Add slices to toast, salads, or smoothies.
- Use mashed avocado as a healthy spread instead of butter or mayonnaise.
5. Berries (Blueberries, Strawberries, Raspberries)
How they work: Packed with antioxidants (like anthocyanins) that reduce blood pressure, improve cholesterol, and prevent plaque formation.
How to use:
- Eat a handful daily as a snack.
- Add to yogurt, oatmeal, or smoothies.
6. Olive Oil (Extra Virgin)
How it works: Contains healthy fats and antioxidants that reduce inflammation and improve HDL (good cholesterol) levels.
How to use:
- Use as a dressing for salads or drizzle over cooked vegetables.
- Replace butter or margarine with olive oil in cooking.
7. Nuts (Almonds, Walnuts)
How they work: Rich in healthy fats, fiber, and plant sterols that help lower LDL cholesterol.
How to use:
- Eat a small handful (about 1 oz) per day as a snack.
- Add chopped nuts to oatmeal, salads, or yogurt.
8. Green Leafy Vegetables (Spinach, Kale)
How they work: High in nitrates and antioxidants, which improve blood vessel function and reduce arterial stiffness.
How to use:
- Eat them raw in salads or cook lightly (steamed or sautéed).
- Add to smoothies or soups for extra nutrients.
9. Tomatoes
How they work: Contain lycopene, an antioxidant that reduces LDL cholesterol and prevents plaque buildup.
How to use:
- Eat raw in salads or sandwiches.
- Cooked tomatoes (sauce, soup) may even increase lycopene absorption.
10. Pomegranate
How it works: Rich in polyphenols that reduce oxidative stress and promote nitric oxide production, helping arteries remain open and flexible.
How to use:
- Drink unsweetened pomegranate juice (about ½–1 cup daily).
- Eat fresh pomegranate seeds or add them to salads and yogurt.