What to Eat for Arterial Health

Antioxidant-rich plant foods. We commonly hear how good antioxidants are for cardiovascular health be-cause they help prevent free radicals (unstable molecules) from causing oxidative damage to LDL (“bad”) cholesterol particles and fueling the inflammation that promotes atherosclerosis.

But, that’s not all: “Antioxidants preserve nitric oxide, which exists as a gas and doesn’t stick around very long—in fact, it typically lasts less than a second,” Ignarro says. (See Boost Your Nitric Oxide Protection.) “For example, vitamin C, a well-known antioxidant, increases the lifespan of nitric oxide to 30−40 seconds.” Ignarro says the best sources of anti-oxidants are fruits and vegetables, such as blueberries, beets, kale, spinach, and pomegranates, whose rich hues signal their high antioxidant content. Whole grains also supply antioxidants, and randomized controlled trials show they improve endothelial function.

Healthful fats. Dietary fat is no longer the taboo it was a few decades ago. What scientists have learned since then is that cutting back on fat doesn’t equate to improved cardiovascular health, especially if you substitute foods high in refined sugar and starch, says Dariush Mozaffarian, MD, DrPH, associate professor at Harvard School of Public Health. Additionally, he says several studies show that increasing the proportion of your daily calories from healthful fats, including monounsaturated and omega-3 polyunsaturated fats, is car-dio-protective.

“Monounsaturated fat, such as found in olive oil and nuts, promotes arterial health and prevents plaque build-up by incorporating [itself] into the wall of the LDL cholesterol particle, helping to protect it from oxidation,” says Janet Brill, PhD, RD, author of Prevent a Second Heart Attack. Brill stresses that you should choose the extra virgin form of olive oil, which is rich in antioxidants called polyphenols that soothe inflammation and disarm damaging free radicals within artery walls.

Getting plenty of omega-3 oils from fatty fish, such as salmon and sardines, is also important. Omega-3 fats help make arteries’ endothelial cell membranes healthier and stronger, which leads to more production of protective nitric oxide, Ignarro says.

Plant-based protein foods. The body makes nitric oxide from an amino acid called arginine, which is present in animal protein, such as chicken and milk, but it is especially abundant in protein-rich plant foods, such as nuts and legumes, including lentils. “Lentils are Mother Nature’s healthy protein, plus they’re a fiber powerhouse, rich in antioxidants, and low in cost,” Brill says. In addition, dietary intervention studies show that adults with elevated cholesterol levels who eat nuts daily, including walnuts and hazelnuts, have improved endothelial function.

Heart-healthy indulgences, in moderation. Red wine and dark chocolate top this list. Brill explains that resveratrol and quercetin, two flavonoid antioxidants especially high in red wine, stimulate the production of nitric oxide. “Red wine also decreases inflammation, boosts HDL (“good”) cholesterol, and protects LDL cholesterol from becoming oxidized and artery-damaging,” Brill says. Cocoa has even more flavonoids than red wine. A 2013 review in The Journal of Medicine summarized that cocoa and dark chocolate increase nitric oxide levels in the blood, help reduce blood pressure, and have aspirin-like effects that reduce blood clotting.

—Marsha McCulloch, MS, RD