What causes atherosclerosis. How can diet prevent plaque buildup in arteries. Which antioxidant-rich foods fight inflammation. Why is a heart-healthy eating plan crucial for cardiovascular health. How do lifestyle changes reduce atherosclerosis risk.

Understanding Atherosclerosis: The Silent Threat to Your Cardiovascular Health

Atherosclerosis, the gradual buildup of plaque in your arteries, is a serious condition that develops over many years. This process causes arteries to harden and narrow, potentially leading to life-threatening complications like heart attacks and strokes. While some risk factors for atherosclerosis are beyond our control, such as age and family history, many others can be significantly influenced by our lifestyle choices.

The good news is that you have the power to take proactive steps to reduce your risk of developing atherosclerosis. By focusing on key areas like diet, exercise, and smoking cessation, you can make a substantial impact on your cardiovascular health.

What exactly happens in atherosclerosis?

Atherosclerosis occurs when fatty deposits, cholesterol, and other substances accumulate on the inner walls of your arteries. Over time, this buildup hardens and narrows the arteries, restricting blood flow to vital organs and tissues. This process can affect arteries throughout the body, potentially leading to various cardiovascular diseases.

The Critical Role of Diet in Preventing Atherosclerosis

Your dietary choices play a pivotal role in determining your risk for atherosclerosis and overall heart health. A heart-healthy diet is rich in nutrients that support cardiovascular function while limiting ingredients that can contribute to arterial damage and inflammation.

Which foods should form the foundation of an anti-atherosclerosis diet?

A diet that helps prevent atherosclerosis should include:

• Fruits and vegetables of various colors
• Whole grains
• Lean proteins (fish, poultry, legumes)
• Low-fat dairy products
• Nuts and seeds
• Healthy fats (olive oil, avocados)

These foods are rich in fiber, antioxidants, and heart-healthy nutrients that can help reduce inflammation and protect your arteries.

Powerful Antioxidant Foods to Combat Arterial Inflammation

Antioxidants play a crucial role in fighting inflammation and oxidative stress, two key factors in the development of atherosclerosis. By incorporating a variety of antioxidant-rich foods into your diet, you can provide your body with the tools it needs to protect your arteries and maintain cardiovascular health.

Which foods are particularly high in antioxidants?

Some of the most potent antioxidant foods include:

1. Berries (blueberries, strawberries, raspberries)
2. Dark leafy greens (spinach, kale, collard greens)
3. Nuts (walnuts, almonds, pecans)
4. Dark chocolate (70% cocoa or higher)
5. Green tea
6. Pomegranates
7. Beets
8. Artichokes

These foods contain various compounds like polyphenols, flavonoids, and vitamins that help neutralize harmful free radicals and reduce inflammation in the body.

The Mediterranean Diet: A Heart-Healthy Eating Pattern

The Mediterranean diet has gained significant attention for its potential to reduce the risk of cardiovascular disease, including atherosclerosis. This eating pattern emphasizes whole, minimally processed foods and heart-healthy fats while limiting red meat and added sugars.

What are the key components of the Mediterranean diet?

The Mediterranean diet typically includes:

• Abundant fruits and vegetables
• Whole grains
• Legumes and nuts
• Olive oil as the primary source of fat
• Fish and poultry in moderation
• Limited red meat consumption
• Moderate red wine consumption (optional)

This dietary pattern is rich in antioxidants, fiber, and healthy fats, all of which contribute to improved cardiovascular health and reduced inflammation.

The DASH Diet: Another Proven Approach to Heart Health

The Dietary Approaches to Stop Hypertension (DASH) diet is another eating plan that has shown promise in reducing the risk of heart disease and stroke. While initially designed to lower blood pressure, the DASH diet’s principles align well with strategies to prevent atherosclerosis.

How does the DASH diet differ from other heart-healthy eating plans?

The DASH diet emphasizes:

• Increased intake of fruits, vegetables, and whole grains
• Low-fat dairy products
• Lean meats, fish, and poultry
• Nuts and beans
• Limited sodium intake (less than 2,300 mg per day)
• Reduced consumption of sweets and sugar-sweetened beverages

By following the DASH diet, you can help lower your blood pressure, reduce inflammation, and improve overall cardiovascular health.

The Importance of Regular Exercise in Preventing Atherosclerosis

While diet plays a crucial role in preventing atherosclerosis, physical activity is equally important. Regular exercise helps maintain a healthy weight, improves circulation, and reduces inflammation throughout the body.

How much exercise is needed to see cardiovascular benefits?

The American Heart Association recommends:

• At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week
• Muscle-strengthening activities at least two days per week

Activities like brisk walking, swimming, cycling, and dancing can all contribute to improved cardiovascular health. The key is to find activities you enjoy and make them a regular part of your routine.

Quitting Smoking: A Critical Step in Protecting Your Arteries

If you smoke, quitting is arguably the single most important step you can take to reduce your risk of atherosclerosis and other cardiovascular diseases. Smoking damages blood vessels, increases inflammation, and promotes the formation of blood clots, all of which contribute to the development of atherosclerosis.

How quickly can quitting smoking improve cardiovascular health?

The benefits of quitting smoking begin almost immediately:

• Within 20 minutes: Your heart rate and blood pressure drop
• Within 12 hours: The carbon monoxide level in your blood drops to normal
• Within 1 year: Your risk of heart disease is half that of a smoker
• Within 5 years: Your risk of stroke can fall to that of a non-smoker

If you’re struggling to quit smoking, talk to your healthcare provider about effective strategies and support options.

Managing Stress: An Often Overlooked Factor in Heart Health

Chronic stress can contribute to inflammation and other risk factors for atherosclerosis. Implementing stress management techniques can help protect your cardiovascular system and improve overall well-being.

What are some effective stress management techniques?

Consider incorporating these stress-reducing practices into your daily routine:

• Meditation or mindfulness exercises
• Deep breathing techniques
• Yoga or tai chi
• Regular physical activity
• Adequate sleep (7-9 hours per night for most adults)
• Engaging in hobbies or activities you enjoy
• Connecting with friends and loved ones

By managing stress effectively, you can help reduce inflammation and protect your cardiovascular system from the damaging effects of chronic stress.

The Role of Supplements in Atherosclerosis Prevention

While a healthy diet should be your primary source of nutrients, certain supplements may offer additional benefits for heart health. However, it’s crucial to consult with your healthcare provider before starting any new supplement regimen.

Which supplements show promise for cardiovascular health?

Some supplements that have been studied for their potential cardiovascular benefits include:

• Omega-3 fatty acids (fish oil)
• Coenzyme Q10
• Garlic extract
• Niacin (vitamin B3)
• Plant sterols and stanols

Remember that supplements are not a substitute for a healthy diet and lifestyle. They should be used in conjunction with, not in place of, other heart-healthy practices.

Regular Health Screenings: Catching Atherosclerosis Early

Regular health check-ups and screenings are essential for detecting the early signs of atherosclerosis and other cardiovascular issues. By identifying potential problems early, you and your healthcare provider can take proactive steps to prevent or slow the progression of atherosclerosis.

Which screenings are important for assessing cardiovascular health?

Key screenings and tests for cardiovascular health include:

• Blood pressure measurements
• Cholesterol levels (lipid panel)
• Blood glucose tests
• Body mass index (BMI) and waist circumference
• Electrocardiogram (ECG)
• Stress tests (for those at higher risk)
• Coronary calcium scans (for certain high-risk individuals)

Work with your healthcare provider to determine which screenings are appropriate for you based on your age, risk factors, and overall health status.

Emerging Research in Atherosclerosis Prevention

The field of cardiovascular health is constantly evolving, with new research shedding light on potential strategies for preventing and treating atherosclerosis. Staying informed about these developments can help you make the best decisions for your heart health.

What are some promising areas of research in atherosclerosis prevention?

Some exciting areas of ongoing research include:

• The role of the gut microbiome in cardiovascular health
• Novel anti-inflammatory compounds
• Personalized nutrition based on genetic profiles
• Advanced imaging techniques for early detection of arterial changes
• Targeted therapies to reduce plaque buildup

While these areas of research are promising, it’s important to focus on well-established preventive strategies while keeping an eye on emerging developments.

Putting It All Together: Creating Your Personalized Atherosclerosis Prevention Plan

Preventing atherosclerosis requires a comprehensive approach that addresses multiple aspects of your lifestyle and health. By combining the strategies discussed in this article, you can create a powerful defense against arterial plaque buildup and protect your cardiovascular health.

How can you create an effective atherosclerosis prevention plan?

Consider these steps to develop your personalized prevention strategy:

1. Assess your current risk factors with your healthcare provider
2. Set specific, achievable goals for diet, exercise, and stress management
3. Gradually implement changes to your eating habits, focusing on antioxidant-rich foods
4. Establish a regular exercise routine that you enjoy
5. If you smoke, create a quit plan with support from your healthcare provider
6. Schedule regular health screenings and follow-up appointments
7. Stay informed about new developments in cardiovascular health
8. Regularly review and adjust your plan as needed

Remember that small, consistent changes can lead to significant improvements in your cardiovascular health over time. Be patient with yourself and celebrate your progress along the way.

By adopting a heart-healthy lifestyle that includes a nutrient-rich diet, regular physical activity, stress management, and appropriate medical care, you can significantly reduce your risk of developing atherosclerosis and protect your long-term cardiovascular health. Take control of your heart health today and enjoy the benefits of a vibrant, active life for years to come.

What You Can Do to Prevent Atherosclerosis

Maintaining a healthy weight, exercising, and eating well can help prevent plaque buildup in your arteries.

By Quinn PhillipsMedically Reviewed by Chung Yoon, MD

Reviewed: September 25, 2022

Medically Reviewed

A healthy diet and regular exercise can help you prevent atherosclerosis.Depositphotos

Atherosclerosis — the buildup of plaque in your arteries, causing them to harden and narrow — develops slowly over a number of years.

Your chances of developing atherosclerosis are based on several different risk factors. Some of these can’t be changed, like your age and your personal and family medical history.

But other factors that influence the onset of atherosclerosis are either partially or fully under your control. Chief among these are your eating habits, how much exercise you get, and whether you smoke. (1)

Certain risk factors for atherosclerosis are measured values that can’t be changed on their own — things like your body weight, blood pressure, and blood cholesterol and glucose levels. But there are still steps you can take to reduce these risks, from leading an active and healthy lifestyle to taking medications as prescribed by your doctor.

It’s important to take whatever steps you can to reduce your risk of developing atherosclerosis since complications of the condition can include life-threatening medical emergencies like a stroke or heart attack. (2)

Kick Your Smoking Habit

If you smoke, quitting is the single most important step you can take to reduce your risk for atherosclerosis and other heart disease risk factors. (2)

Smoking is the leading preventable cause of death and illness in the United States, accounting for about 1 in 5 deaths each year. (3)

One major way that smoking takes its deadly toll is by harming your blood vessels. Cigarette smoke contains a number of toxic chemicals that enter your bloodstream. (4)

These chemicals raise your risk for atherosclerosis in a number of different ways, such as increasing inflammation in your arteries and making platelets in your blood coagulate (clot) more easily. (4)

If you smoke or use tobacco in another form, talk to your doctor about coming up with a strategy to effectively quit.

Eat a Heart-Healthy Diet

Your diet is an especially important factor in your risk for atherosclerosis, and heart disease generally.

A heart-healthy diet includes fruits, vegetables, whole grains, fish, lean meats and poultry, low-fat dairy products, nuts, seeds, and legumes (dried beans and peas).

It also limits sodium, saturated and trans fats, refined carbohydrates, and alcohol. (1)

The following food groups and items form the basis of a heart-healthy diet:

Vegetables Good choices include fresh and frozen varieties of almost any vegetable, with special attention to getting a variety of colors and textures.

It’s important, though, to limit vegetables in creamy sauces, high-sodium canned vegetables, and those that are fried or breaded.

Fruits Fresh or frozen fruits, as well as those canned or preserved in juice or water, are good choices.

Avoid fruits canned in heavy sugar-based syrup, and frozen fruits with sugar added.

Grains Whole grains should form the basis of your grain intake. Good choices include:

• Whole-grain bread and wraps
• High-fiber cereals
• Whole-grain pasta
• Oatmeal
• Brown rice
• Barley
• Quinoa
• Bulgur wheat or farro

Avoid or limit the following items:

• White bread
• Muffins (most varieties)
• Frozen waffles (most varieties)
• Snack crackers (most varieties)
• Cornbread
• Doughnuts
• Biscuits
• Cakes
• Cookies
• Egg noodles
• Buttered popcorn

Dairy Products Good choices include low-fat milk, cheese, and yogurt. Avoid or limit full-fat milk and other dairy products in your diet.

Protein-Rich Foods Lean sources of protein are important to include in your diet — whether they come from animal or vegetarian sources.

Good sources of protein include:

• Lean meats (such as 95 percent lean ground beef or pork)
• Poultry without the skin
• Fish, especially cold-water fatty fish (salmon, tuna, trout)
• Eggs
• Soy products (tofu, tempeh, soy burgers)
• Legumes (beans, lentils, chickpeas, black-eyed peas)

Avoid or limit the following items:

• Fatty or marbled meats
• Spareribs
• Chicken wings
• Hot dogs and sausages
• Lunchmeat
• Bacon
• Breaded or fried meat, fish, or poultry

Oils and Fats It’s important to include healthy fats in your diet, ideally in the least-refined form possible — such as choosing nuts and seeds over refined oils.

Still, certain oils are considered healthier choices, and it’s important to choose lightly salted or unsalted varieties of nuts and seeds.

Healthy sources of fat include:

• Nuts and nut butters
• Seeds (sunflower, pumpkin, flax, sesame)
• Avocados
• Olive, canola, sesame, sunflower, corn, and soybean oils

Sources of fat to avoid include:

• Butter
• Lard
• Bacon fat
• Cream and cream-based sauces
• Nondairy creamers
• Vegetable shortening
• Margarine made with hydrogenated oils
• Palm, palm kernel, coconut, and cottonseed oils (1,5)

Get Enough Exercise

Along with your diet, exercise is a key component of a heart-healthy lifestyle.

Physical activity can help your muscles use oxygen more effectively, as well as improve your blood circulation by promoting new blood vessel growth. It can also lower high blood pressure — a key risk factor for atherosclerosis.

A good rule of thumb is to get 30 minutes of moderate aerobic exercise most days of the week. You can split this up into 10-minute segments if necessary. (2)

More specifically, guidelines from the U.S. Department of Health and Human Services indicate that most adults should get 2 hours and 30 minutes of moderate aerobic exercise each week, or 1 hour and 15 minutes of vigorous aerobic exercise.

But more physical activity will yield even more health benefits, and exercising less than is recommended is still better than no exercise at all. In fact, getting just 1 hour of moderate aerobic exercise each week has been shown to have health benefits. (1)

Aerobic exercise is any physical activity that raises your heart and breathing rate. Good choices may include:

• Walking
• Running or jogging
• Cycling (regular or stationary)
• Swimming
• Cross-country skiing
• Aerobic dance
• Elliptical machines
• Stair-climbing machines (6)

Keep Track of Your Numbers

While you can’t control them directly, there are several body-related measurements that have been shown to correspond to your risk for atherosclerosis and heart disease.

It’s important to try to stay within recommended ranges of these measurements, both by following a heart-healthy lifestyle and by taking any treatments prescribed by your doctor to address them.

The following numbers are important to watch:

• Your blood pressure
• Your blood cholesterol levels
• Your blood glucose levels (as shown in screening tests if you don’t have diabetes)
• Your body weight
• Your waist circumference (1,2)

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Editorial Sources and Fact-Checking

1. What Is Atherosclerosis? National Heart, Lung, and Blood Institute. March 24, 2022.
2. Arteriosclerosis/Atherosclerosis. Mayo Clinic. July 1, 2022.
3. Smoking and Your Heart. National Heart, Lung, and Blood Institute. March 24, 2022.
4. Siasos G, Tsigkou V, Kokkou E, et al. Smoking and Atherosclerosis: Mechanisms of Disease and New Therapeutic Approaches. Current Medicinal Chemistry. 2014.
5. Heart-Healthy Diet: 8 Steps to Prevent Heart Disease. Mayo Clinic. April 28, 2022.
6. Aerobic Exercise and Heart Health. Cleveland Clinic. April 25, 2019.

Additional Sources

• Executive Summary: Physical Activity Guidelines for Americans, 2nd Edition [PDF]. U.S. Department of Health and Human Services. 2018. 

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15 Foods That May Help Prevent Clogged Arteries

Eating certain foods may help prevent clogged arteries and lower your risk of heart disease. Some examples include berries, beans, tomatoes, fish, oats, leafy greens, and more.

Atherosclerosis occurs when fatty deposits accumulate along artery walls. You may have heard the condition referred to as clogged arteries or a hardening of the arteries.

This causes the arteries to narrow and restricts blood flow to the heart and other parts of the body.

This article lists 15 foods that may help prevent clogged arteries.

Atherosclerosis is considered a major underlying cause of heart disease, including coronary artery disease, the most common type of heart disease in the United States.

Atherosclerosis is the underlying cause of about 50% of deaths in Western countries (1).

It’s a chronic inflammatory disease with numerous risk factors.

You’re more likely to develop atherosclerosis if you (1, 2, 3):

• have high LDL (bad) cholesterol
• have high blood pressure
• smoke cigarettes
• have diabetes
• have a family history of atherosclerosis
• have obesity
• consume a poor diet
• engage in a sedentary lifestyle

On the other hand, following a diet rich in certain foods like vegetables, fruits, and fish has been shown to reduce the risk of atherosclerosis and heart disease (4).

Here are 15 foods that may help prevent clogged arteries.

Berries include blueberries, strawberries, cranberries, raspberries, and blackberries.

These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.

Berries are packed with fiber, vitamins, minerals, and plant compounds. These include flavonoid antioxidants, which are known to help boost heart health (5).

Research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels (6, 7).

Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage (8).

Beans are packed with fiber and well known for their heart health benefits. Eating fiber-rich foods like beans is essential for preventing atherosclerosis (9).

Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Many studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels (10, 11, 12).

One review of 26 high quality studies found that diets that included about 1 serving (130 grams) of beans daily were associated with significantly lower levels of LDL (bad) cholesterol compared with control diets (12).

Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis (13, 14, 15).

Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.

Studies show that omega-3s help reduce the expression of cellular adhesion molecules, which are proteins that allow cells to stick to one another and their surroundings.

Your body releases cellular adhesion molecules in response to inflammation, and they’re a driving force behind clogged arteries (16, 17, 18, 19).

What’s more, fish intake has been associated with a reduced risk of atherosclerosis.

A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week.

The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group (20).

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Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.

For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits.

Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease (21, 22, 23).

Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries.

One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce.

However, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol (24).

Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.

A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis (25).

Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide (25, 26).

All of these effects may help protect against atherosclerosis and improve artery health.

Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.

Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression (27, 28).

This may be why citrus consumption is associated with a reduced risk of heart disease and stroke — two conditions linked to atherosclerosis (29).

Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries (30).

These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood (30).

You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.

Flax seeds are tiny powerhouses of nutrition.

They are high in fiber, healthy fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds may help prevent atherosclerosis.

One study found that rabbits that ate flax seed after a high cholesterol diet experienced a 40% reduction in plaque formation compared with animals that did not eat flax seeds (31).

Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counter atherosclerosis (32).

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Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged arteries.

Studies show that eating cruciferous vegetables is associated with a decreased risk of atherosclerosis.

A study in 1,500 women found that eating cruciferous vegetables was associated with lower carotid intima-media thickness (CIMT) (33).

Healthcare providers use this measurement to assess a person’s risk of atherosclerosis-related disease.

Research has also linked cruciferous vegetable intake to reduced arterial calcification and risk of death caused by atherosclerosis-related disease (25, 34, 35).

Arterial calcification leads to the hardening of the arteries in atherosclerosis.

Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that plays many essential roles in your body.

Inflammation in the blood vessels leads to decreased nitric oxide production.

Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis (36, 37).

Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death (38).

Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries.

Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol (39).

Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines, as well as adhesion molecules. This may help prevent atherosclerosis (40, 41).

Consuming oat bran, which is packed with fiber, may be helpful as well.

A study that included 716 people with coronary artery disease found that those who consumed oat fiber regularly had lower levels of LDL (bad) cholesterol and inflammatory markers than those who did not eat oat fiber (42).

The study also found that oat fiber intake was associated with a lower risk of needing revascularization — a procedure to increase oxygen delivery to the heart and other parts of the body. A person may need this if atherosclerosis has impeded their blood flow (42).

Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins, and minerals. What’s more, these tiny and versatile foods may help prevent clogged arteries.

Research has consistently shown that nut and seed intake can significantly improve atherosclerosis risk factors.

For example, eating nuts and seeds can reduce LDL (bad) cholesterol and blood pressure and may help boost HDL (good) cholesterol (43, 44, 45, 46).

Research has also shown that eating nuts and seeds reduces blood sugar levels and may help protect against diabetes, a known risk factor for atherosclerosis (43, 47).

Additionally, eating nuts and seeds may help improve blood vessel function and protect against heart disease (48, 49).

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Leafy greens, including lettuces, kale, arugula, Swiss chard, and spinach, offer an abundance of nutrients that may help protect against atherosclerosis.

Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation.

They’re also packed with potassium. This mineral helps prevent vascular calcification, a process that contributes to atherosclerosis (36, 50).

Plus, numerous studies have shown that eating green leafy vegetables is an excellent way to reduce your risk of heart disease.

A review of eight studies found that consuming green leafy vegetables was associated with a significantly reduced risk of heart disease by up to 15.8% (51).

Cocoa and dark chocolate products are not only delicious but also may help ward off atherosclerosis.

A study that included 2,217 participants found that eating chocolate was associated with less atherosclerotic plaque in the coronary arteries. These arteries transport oxygen-rich blood to the heart (52).

Studies have also found that eating chocolate is associated with a reduced risk of stroke, heart disease, and diabetes (53).

What’s more, cocoa and dark chocolate products are rich in polyphenol plant compounds.

These help increase nitric oxide production and decrease inflammation in the arteries, which may help improve physical function in people with atherosclerosis (54).

One study compared the effects of eating dark and milk chocolate in 20 people with peripheral artery disease, a condition caused by atherosclerosis.

The study defined dark chocolate as having more than 85% cocoa content.

The researchers found that consuming 40 grams of dark chocolate significantly improved walking time and blood levels of nitric oxide compared with consuming milk chocolate (54).

The Mediterranean diet is rich in high fiber vegetables, beans, and olive oil. It has long been associated with improved heart health.

Olive oil may help reduce the risk of atherosclerosis.

A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants’ blood vessel function and reduced inflammatory markers (55).

A 2018 review also concluded that olive oil consumption is associated with reduced atherosclerosis-related inflammatory markers and a decreased risk of heart disease and complications (56).

Scientists attribute olive oil’s ability to increase heart and blood vessel health to its high content of polyphenol compounds.

Keep in mind that less refined extra virgin olive oil has significantly greater amounts of polyphenols than more refined olive oils (56, 57, 58).

A healthy diet rich in nutrient-dense foods may help reduce your risk of developing clogged arteries.

Research has shown that adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be an effective way to prevent atherosclerosis.

All of the foods listed above offer many other benefits as well. Adding them to your daily routine may significantly decrease your risk of disease and boost your overall health.

Atherosclerosis diet

Patient menu for atherosclerosis, diet for atherosclerosis

Patient menu for atherosclerosis, diet for atherosclerosis

DETAILED NUTRITIONAL PRINCIPLES AND MENU OF A PATIENT WITH ATHEROSCLEROSIS

HEART AND VESSELS

Competent nutrition for every day or a ready-made diet is the key to excellent health and reducing the risk of additional diseases. This applies to people of all age categories, both from a preventive and therapeutic point of view.

Diet can help with a number of serious diseases, stabilize the situation, eliminate multiple health risks. In the case of cardiovascular diseases, the formation of a healthy diet plays an important role along with drug treatment and physiotherapy, which are carried out under the supervision of a physician.

General principles of human nutrition in case of diseases of the heart and blood vessels

The goal of the hypocholesterol diet is to reduce cholesterol levels to less than 5.0 mmol/l. As you already know, the diet is based on the principles of the N10 table. The task of the diet is to slow down the development of atherosclerosis, improve blood circulation, and reduce excess body weight.

To avoid complications due to diseased heart vessels, adhere to the following general principles of nutrition:

Let’s put your diet in order. For starters, avoid overeating. The correct option is 4-5 meals a day with a pre-composed diet for a week. By eating regularly by the clock, a person eliminates the accumulation of food in the stomach, its pressure on the diaphragm, and the constant load on the cardiovascular system.
A hypertensive patient should limit salt intake. It is reasonable to replace it with magnesium and potassium salts, or even exclude it from the menu. With the abuse of salts, a slowdown in metabolism, stimulation of appetite, and fluid retention in the body are observed. There is a high probability of edema formation, primarily in the area of ​​the extremities.

We support the water regime. Drink enough liquid per day (at least a liter). Make a choice in favor of ordinary water, weak teas, drinks from herbs and shrubs (linden, rose hips, raspberries). Sweet drinks, juices, compotes, coffee should be limited. Drink water in small amounts, preferably 25-35 minutes before a meal. This will prepare the stomach for eating, creating a feeling of satiety from a decrease in the volume of food.
Refuse fatty foods. This includes not only prepared food (semi-finished products, sausages, pork, fast food), but also methods of cooking. Frying is excluded, the use of oils too. Try to cook without resorting to complex recipes, with minimal food processing.
We exclude sweets. This category of products invariably stimulates appetite, contributes to the appearance of excess body weight, and increases the load on the heart muscle. It is acceptable to replace sugar with fruits, low-calorie sweets or a small amount of chocolate, honey.

Dairy products are a source of vitamins, amino acids, proteins. Normalizes digestion, metabolic processes, reduces the load on the digestive system.
Include low-fat kefir, cottage cheese, fermented baked milk, milk, curdled milk, natural yoghurts in the diet on an ongoing basis.
Vegetables will become a source of vitamins, fiber, carbohydrates, microelements. Green peas, green beans, avocados, parsley, olives, carrots, beets, cabbage, cucumber, sweet peppers are considered balanced and healthy.
Fruits will successfully replace sweets and help maintain vitamin balance. For this, apricots, kiwi, lemon, pomegranate, mango, watermelon, peaches, pear are suitable.
Cereal crops are rich in gluten, microelements, carbohydrates. First of all, it is oats, lentils, rice, buckwheat.
Protein food. We rely on meat and fish products: lean meats – chicken, turkey, rabbit, veal, fish and seafood. Such food will help normalize the processes of hematopoiesis, strengthen the system, and provide high-quality protein necessary for the full development of the organs of the circulatory system.
Vegetable fats. For the full functioning of the cardiac system, vitamin E plays a decisive role. Its presence is noted in large quantities in walnuts, pistachios, peanuts, hemp and flaxseed, and olive oils. These products will replace animal fats safely and equally.

List of potentially dangerous groups of products that are excluded for vascular diseases:

Flour and sweet. Muffin, sweets – completely excluded from the diet. They become the culprit of excess weight, the appearance of cellulite, and can have a negative effect on the vascular system. First of all, these are pastries, white bread, cakes, pastries, sweets.
Fatty meats easily become the culprits of the accumulation of “bad” cholesterol, contribute to lipid deposits in the body, increase the load on the liver, and hence on the heart. Pork, goose, lard, all sausages, any smoked products and canned food, fish caviar are considered dangerous.
Dairy products with a high fat content, especially with constant use, contribute to the fixation of fat deposits in the vascular system. You need to be careful with sour cream, cream, butter, cream cheeses. It is better to refuse the listed.

Fast food is a doubly dangerous category of food, which is an accumulation of all the most dangerous and useless for a person. French fries, crackers, chips, sauces, mayonnaise, burgers, sandwiches, pies contain an excess of trans fats, flavor enhancers and substitutes. They adversely affect metabolism, the health of the vascular system, and greatly increase the risk of heart attack and coronary disease.
Drinks. A number of liquids can stimulate appetite, provoke an additional load on the vessels. Give up sugary drinks, alcohol, juices. People with risk factors for coronary heart disease, and even more so with existing cardiovascular disease, are advised to limit coffee consumption to no more than two cups a day.
Soups, broths. Rich soups negatively affect the functioning of the digestive system, are rich in unnecessary components: fats, suspensions, emulsions, which adversely affect the cardiovascular system.

Diet and rationally chosen food largely determine a person’s health and standard of living. In the case of vascular diseases, the task of any patient is to minimize additional health risks. Useless food will increase the likelihood of ischemic strokes and heart attacks. That is why the diet is an important step towards the improvement of the patient, the exclusion of critical conditions.

We adhere to a nutritional balance in nutrition. Control of the calorie content of the diet, taking into account gender, age, professional needs to achieve or maintain normal body weight. At the same time, the diet includes: carbohydrates (320-400 gr.), protein (90-100 gr.), Fats (80 gr.). Diet table No. 10 is suitable as a ready-made option.
Meals are divided into fractions with equal intervals of intake per day. Observe the time schedule: breakfast (8-9 am), second breakfast (10-11 am), lunch (13-14 pm), afternoon tea (16-17 pm), dinner (18-19 pm). It is acceptable to have an additional light snack a couple of hours before bedtime.
Food is best steamed or boiled. Try to cook regularly fresh food for every meal. Don’t add food.

Core diet rules:

Dietary diversity. The diet is distinguished by freshness, variety: soups, salads, individual dishes. Cook simply and varied, this will help you systematically switch to a suitable diet painlessly and quickly.
Clear timing of meals for every day. We eat according to the same food scheme. It is unacceptable to reduce the number of meals, combine them together or ignore them. This is fraught with a shift in the scope of the regime, the occurrence of overeating, an additional burden on the heart. Eat by the clock every day. Stick to a menu that is prepared in advance, for example, for a week.
Stay hydrated. It is best to choose plain water. Patients with cardiovascular disease are advised to reduce their intake of caffeinated beverages.

Breakfast
– low-fat cottage cheese with kiwi, a glass of weak black tea without sugar.
Snack
– rice porridge with water and honey, natural yoghurt.
Lunch
– vegetable soup like cabbage soup or pickle, rye toast, buckwheat porridge.
Snack
– muesli, homemade berry mousse.
Dinner
– boiled potatoes, rabbit meat.
Evening snack
– green apple, herbal tea.

Day 1. Monday

Breakfast
– a salad of radish, celery, parsley, a slice of hard cheese.
Snack
– curdled milk, lean cookies, pear.
Lunch
– okroshka, a little boiled veal.
Snack
– cheesecakes, apricots.
Dinner
– steamed carp, stewed zucchini.
Evening snack
– low-fat milk, a glass of berries.

Day 2. Tuesday

Breakfast
– apple-carrot puree, kefir, wholemeal bread.
Snack
– two egg omelet with tomato, fermented baked milk.
Lunch
– rabbit stew with vegetables.
Snack
– berry jelly, pomegranate.
Dinner
– barley porridge, fresh cucumber.
Evening snack
– green apple, herbal tea.

Day 3. Wednesday

Breakfast
– banana puree with cottage cheese, still mineral water.
Snack
– semolina porridge with fresh berries.
Lunch
– boiled cabbage with turkey meat, fresh avocado.
Snack
– rice porridge in milk with quince pieces, weak green tea.
Dinner
– salad of olives, cabbage, cheese, beans, chicken, rye croutons.
Evening snack
– a couple of fresh apples.

Day 4. Thursday

Breakfast
– poached egg, fresh cucumber, parsley, toast, tea.
Snack
– milk, banana, bread.
Lunch
– barley porridge, flounder, tomato.
Snack
– pumpkin puree, sweet pepper.
Dinner
– brown rice, stewed veal with zucchini, onions, broccoli, carrots.
Evening snack
– curdled milk, a slice of cheese.

Day 5. Friday

Breakfast
– pistachios, kefir, grapefruit.
Snack
– cabbage, beetroot, potato, onion casserole.
Lunch
– salad of olives, chicken, cheese, corn, herbs.
Snack
– pear puree, fermented baked milk.
Dinner
– lentils, turkey fillet, fresh peppers.
Evening snack
– pomegranate, herbal tea.

Day 6. Saturday

Breakfast
– berry jelly, cottage cheese casserole with honey.
Snack
– steamed omelet, radish, parsley.
Lunch
– milk soup with buckwheat and marrow.
Snack
– avocado, sorrel, carrot, cabbage salad.
Dinner
– rabbit meat with boiled eggplant.
Evening snack
– kefir, peach.

Day 7. Sunday

How can diet help beat heart disease?

The listed heart diseases in most cases are of a chronic nature. This is the result of accumulated unfavorable changes. Atherosclerosis is a clear confirmation of this. Most often, this disease is caused by a violation of carbohydrate-lipid metabolism in the body. Improper nutrition, lack of regimen disrupt metabolism, lead to narrowing of the internal lumen of blood vessels, and contribute to the formation of cholesterol plaques.

Diet is one of the first reasonable steps in atherosclerosis. Thanks to the diet, the patient will be able to organize his own diet, control it over a given time period, and return metabolic processes to their natural course.

This is a complex system that needs to be built according to an individual scheme, taking into account the patient’s condition, the presence of additional risks and diseases. Combinations of products, their choice, affect each person differently, therefore, when choosing a particular diet, be sure to consult with a supervising doctor and nutritionist.

Lack of an accurate diagnosis, self-medication, incompetence in the choice of products for the diet are highly likely to complicate the patient’s condition.

This is due to the fact that suitable foods should be selected for each specific heart disease, and the diet is aimed at specific tasks: weight loss, reducing sugar and salt intake, preventing the development of critical conditions, normalizing metabolism, replenishing the deficiency of certain substances and elements for the full functioning of the body, its systems, organs.