Khaberni - Over time, arteries begin to narrow, and with a sedentary lifestyle and the dietary habits followed, cardiovascular health is often neglected, and it is not usually given attention until a serious event occurs. Plaque deposits can harden over time, leading to a condition known as arteriosclerosis, which increases the risk of heart attacks, strokes, and high blood pressure.
According to the "Times of India", moderate dietary changes can significantly affect arterial protection and even repair damage in its early stages, as follows:
1- Oats
Oats contain a high level of beta-glucan, a type of soluble fiber known for its ability to reduce harmful cholesterol.
Some scientific trials have found that consuming oats is associated, on average, with a 5% and 7% reduction in total cholesterol levels and bad cholesterol, respectively. Beta-glucan reduces the formation of arterial plaques over time. Regular oat consumption improves digestive health and regulates blood sugar levels, indirectly aiding cardiovascular health.
It is preferable to use whole or steel-cut oats instead of instant types for best results.
2- Moringa
Moringa contains antioxidants, vitamins, and bioactive compounds that generally enhance vascular health. Quercetin, a powerful antioxidant, reduces inflammation and can lower blood pressure by enhancing vascular elasticity.
Moringa regulates cholesterol in the body by boosting good cholesterol levels. Moringa can be consumed in the morning as a powder, tea, or as a vegetable.
Daily intake can help cleanse the arteries by inhibiting oxidative stress and naturally stabilizing cholesterol levels.
3- Walnuts
Walnuts are among the richest plant sources of alpha-linolenic acid, an omega-3 fatty acid. Scientifically, consuming a few walnuts daily has been proven to lower bad cholesterol levels, reduce blood pressure, and decrease inflammation.
They are known to lower blood pressure in individuals with high blood pressure. Since they are high in calories, controlling the amount is key. For maximum benefit, it is preferable to eat them raw or soaked.
4- Fenugreek
Compounds found in fenugreek seeds have been proven to significantly lower cholesterol levels.
It is advised to soak fenugreek seeds in water overnight and consume them in the morning.
5- Curry Leaves
Curry leaves, or Kadi Patta, sometimes considered just a garnish, are a rich source of nutrients beneficial for heart health.
Thanks to their richness in antioxidants and fiber, they reduce cholesterol oxidation and enhance blood flow. They contain kaempferol, which reduces inflammation, clears plaque deposits, and lowers low-density lipoprotein cholesterol.
They also help stabilize blood sugar levels and indirectly affect cardiovascular health.
