Over time, arteries begin to narrow, and with a sedentary lifestyle and dietary habits, heart and vascular health is often neglected until a serious event occurs. Plaque deposits can harden over time, leading to a condition known as atherosclerosis, which increases the risk of heart attacks, strokes, and high blood pressure.

According to the Times of India, moderate dietary changes can significantly protect arteries and even repair damage in its early stages, as follows:

1. Oats

Oats contain a high amount of beta-glucan, a type of soluble fiber known for its ability to lower bad cholesterol. Some scientific studies have found that oat consumption is associated, on average, with a 5% and 7% reduction in total cholesterol and bad cholesterol levels, respectively. Beta-glucan reduces arterial plaque formation over time. Regular oat intake improves digestive health and regulates blood sugar levels, indirectly benefiting cardiovascular health. It is preferable to use whole or rolled oats rather than instant varieties for best results.

2. Moringa

Moringa contains antioxidants, vitamins, and bioactive compounds that enhance overall vascular health. Quercetin, a powerful antioxidant, reduces inflammation and can lower blood pressure by improving blood vessel flexibility. Moringa regulates cholesterol by boosting good cholesterol levels. It can be consumed in the morning as powder, tea, or vegetable. Daily consumption may help clean arteries by inhibiting oxidative stress and naturally stabilizing cholesterol.

3. Walnuts

Walnuts are among the richest plant sources of alpha-linolenic acid, an omega-3 fatty acid. Scientific evidence shows that eating a few walnuts daily lowers bad cholesterol levels, reduces blood pressure, and decreases inflammation. They are known to reduce blood pressure in individuals with hypertension. Because they are calorie-dense, portion control is key. For maximum benefit, consume raw or soaked.

4. Fenugreek

Compounds in fenugreek seeds have been proven to significantly lower cholesterol levels. It is recommended to soak fenugreek seeds overnight and consume them in the morning.

5. Curry Leaves

Curry leaves, sometimes considered mere decoration, are a rich source of nutrients beneficial for heart health. Thanks to their antioxidants and fiber content, they reduce cholesterol oxidation and enhance blood flow. They also contain kaempferol, which reduces inflammation, removes plaque deposits, and lowers LDL cholesterol. Additionally, they help stabilize blood sugar levels and indirectly support cardiovascular health.