When you have arteries that are clear and healthy, you almost always have excellent blood flow to your heart, your brain and throughout your body. However, cardiovascular disease can lead to arteries that are narrow due to plaque build-up. Over time, these arteries become stiff, or harden, and cannot produce all the blood flow needed to sustain your vital organs. As a result, you can suffer a heart attack or a stroke. However, you can reduce your risk of these conditions, and potentially improve your blood flow, by making a few changes to your diet.
Basics
If you've been diagnosed with coronary artery disease due to plaque build-up in your arteries, your doctor may prescribe medications that can improve your blood flow and possibly lower your cholesterol. In addition, your doctor likely will recommend lifestyle changes, including changes in your diet, that may help you reduce your risks of problems from your condition. Mainly, these changes will involve eating more fruits, vegetables and whole grains, and less sugar, refined grains, fatty fried products and red meat.
Grains
To improve the blood flow through your arteries, you should start with the grain products you eat. Substituting whole grain cereals and breads for highly refined and processed grain products may help improve your cardiovascular risk, according to the American Heart Association. Oatmeal, for example, can help improve your cholesterol levels, so you might want to consider having a bowl of oatmeal in the morning instead of low-fiber sweetened cereal. In addition, people who consume whole grain breads in place of white bread for a sandwich have lower rates of cardiovascular disease.
Protein
When choosing protein sources, it may help improve your blood flow if you stopped by the fish counter instead of the meat counter. According to the American Heart Association, eating fish regularly -- at least twice each week -- may help you reduce your risk of cardiovascular disease. Fish contains omega-3 fatty acids, which seem to reduce inflammation and help to scrub the arteries clean. When deciding on fish, lean toward oily varieties, such as mackerel or salmon, since those contain the highest levels of omega-3s.
Other Foods
Focusing your diet on plant-based foods, such as fruits, vegetables and nuts, can help improve your risk of cardiovascular disease and speed up the blood flow in your arteries. Try to include a wide variety of fresh produce in your diet. You also should avoid fried foods. For example, instead of ordering French fries, try ordering an oven-baked potato. Finally, people who snack on nuts seem to have a lower risk of heart disease and better blood flow, so you may want to substitute almonds for potato chips.
References
- Centers for Disease Control and Prevention: Coronary Artery Disease
- American Heart Association: Frequently Asked Questions About Fish
- Columbia University; A Bowl of Oatmeal A Day Keeps The Cholesterol At Bay; May 4, 2001
- Rush University College of Health Sciences; Heart-Healthy Foods; Heather Rasmussen, Ph.D., R.D.; Feb. 18, 2011
- Yale University; Protect Your Heart - Cook With Heart-Healthy Foods; March 2004
