Cardiologists and dietitians point to everyday staples, from potatoes to dark chocolate, that may help slow the plaque buildup behind heart disease

Why your arteries need backup

Heart disease remains the leading cause of death in the United States, responsible for about one in five deaths, according to the Centers for Disease Control and Prevention. Much of it starts with plaque, a buildup of cholesterol, calcium and other substances that narrows the arteries.

No single food can scrub those vessels clean, says Dr. Florian Rader, a cardiologist at the Smidt Heart Institute at Cedars-Sinai Medical Center in Los Angeles. But steady habits, including a healthy weight and a smarter plate, can slow the process, and he stresses it is never too late to start.

Here are 20 foods worth adding to the rotation.

Fiber-rich staples that pull their weight

1. Oats: The FDA approved heart-health claims for oats more than two decades ago. Dietitian Bonnie Taub-Dix credits their soluble fiber, which lowers LDL, the bad cholesterol that can seep into vessel walls and form plaque. A cup delivers about 4 grams of fiber, a nutrient most Americans fall short on.
2. Beans: Black beans pack three times the soluble fiber of oats per cup, and colorful varieties carry antioxidants that may ease inflammation.
3. Lentils: High in protein and fiber yet low in fat, lentils supply calcium, potassium and magnesium, minerals tied to healthier blood pressure. Early rat studies suggest they may reverse hypertension-related vessel damage.
4. Whole grains: An analysis in the Archives of Internal Medicine linked every 10 grams of whole grains eaten daily to a 14% lower risk of heart disease and a 25% lower risk of dying from a heart attack. Nutritionist Angela Lemond notes fiber helps carry cholesterol out of the body.
5. Potatoes: A spud holds more than twice the potassium of an average banana, a real edge since fewer than 2% of Americans meet their daily target. Skip the deep fryer and heavy toppings.

Healthy fats your arteries will thank you for

6. Fatty fish: Salmon and mackerel deliver omega-3s, anti-inflammatory fats. Because inflammation is linked to plaque buildup, Rader says easing it may help. Taub-Dix suggests at least two servings a week.
7. Avocados: Their unsaturated fats help lower LDL and raise HDL, the good cholesterol, with a bonus dose of fiber.
8. Pistachios: They contain plant sterols that help block cholesterol absorption in the gut, says dietitian Karen Ansel. Sesame seeds offer sterols for anyone with a nut allergy.
9. Eggs: Dietary cholesterol affects blood levels less than once believed. A study from China published in the journal Heart linked eating fewer than one egg a day to an 11% lower risk of heart disease versus eating none.
10. DHA-fortified milk: For those who avoid seafood, milk and eggs fortified with DHA, an omega-3, may support circulation as aging arteries stiffen, Lemond says.

Produce and spices with hidden muscle

11. Turmeric: Its antioxidant curcumin may help keep fatty deposits from blocking arteries, Ansel says.
12. Broccoli: A compound called sulforaphane may activate a protein that supports the body’s defenses against arterial clogs.
13. Asparagus: The stalks are rich in quercetin, a phytonutrient that helps keep plaque from sticking. Ansel calls them a must for anyone with a family history of heart disease.
14. Watermelon: It is the leading source of citrulline, an amino acid the body uses to make nitric oxide, which may keep vessels relaxed and flexible.
15. Berries: Research in Circulation found women who ate three servings a week cut their heart attack risk by about a third, possibly thanks to anthocyanins that help widen blood vessels.

Sips and treats worth a second look

16. Dark chocolate: A 2017 review in Nutrients tied regular, moderate chocolate eating to a lower risk of heart failure. Bars above 70% cacao carry more flavanols.
17. Coffee: Its antioxidants show promise, and mice given the caffeine equivalent of four cups had blood vessel linings that worked more efficiently.
18. Green tea: British researchers found that EGCG, a compound studied for Alzheimer’s disease, could shrink fatty deposits on artery walls. It may also lower LDL and triglycerides.
19. Fermented foods: Kimchi, yogurt, kombucha and tepache supply beneficial bacteria that, early research suggests, may help lower blood pressure and LDL.
20. Wine: Here, Rader urges caution. Studies show only that people with lower heart risk tend to drink wine, not that wine lowers the risk. Anyone who drinks should keep it strictly moderate.

The bigger lesson is that a heart-smart plate is built over years, not a single meal.

Source: The Healthy