Heart disease remains one of the leading causes of death worldwide, with clogged arteries being a major contributor. While lifestyle factors such as smoking, lack of exercise, and stress play a role, diet is one of the most powerful tools we have to protect cardiovascular health. Recently, a renowned American doctor shared a simple but effective formula for keeping arteries clear and the heart strong: 3 seeds, 2 vegetables, and 1 meat.

Why Diet Matters for Heart Health

Arteries supply oxygen-rich blood to the body. When fatty deposits (plaque) build up on artery walls, blood flow is restricted, leading to hypertension, chest pain, stroke, or heart attack. The good news is that certain foods contain nutrients and compounds proven to reduce inflammation, lower cholesterol, and improve circulation.

The 3 Seeds: Small but Mighty Powerhouses

Seeds are nutrient-dense and packed with healthy fats, fiber, and antioxidants. The doctor highlighted three types in particular:

1. Flaxseeds – Rich in omega-3 fatty acids and lignans, flaxseeds help reduce cholesterol and protect against inflammation.

2. Chia Seeds – Loaded with fiber, chia seeds help regulate blood sugar, improve digestion, and support healthy cholesterol levels.

3. Sunflower Seeds – High in vitamin E and magnesium, sunflower seeds promote healthy blood pressure and protect artery walls from oxidative stress.

Together, these seeds form a daily shield against arterial blockages.

The 2 Vegetables: Nature’s Artery Cleaners

Vegetables are the cornerstone of heart-healthy eating. The two emphasized in this formula are:

1. Spinach – Packed with nitrates that improve blood vessel flexibility and potassium that helps control blood pressure.

2. Broccoli – Contains sulforaphane and antioxidants that combat free radical damage and support artery health.

Eating these regularly provides essential fiber, vitamins, and minerals to keep circulation flowing smoothly.

The 1 Meat: A Heart-Friendly Choice

Unlike processed red meat, which can harm the heart, the recommended protein source is:

• Salmon (or fatty fish) – Rich in omega-3 fatty acids, salmon lowers triglycerides, reduces inflammation, and helps stabilize heart rhythms.

Other fatty fish like mackerel or sardines can also be excellent alternatives.