How does an anti-inflammatory diet help prevent atherosclerosis. What antioxidant-rich foods can reduce the risk of coronary artery disease. Why is maintaining a healthy lifestyle crucial for arterial health. How can dietary choices impact plaque formation in arteries.

Understanding Atherosclerosis: A Silent Threat to Cardiovascular Health

Atherosclerosis is a condition characterized by the gradual buildup of plaque in the arteries, leading to their hardening and narrowing. This process occurs over many years and can significantly impact cardiovascular health. While some risk factors for atherosclerosis are beyond our control, such as age and genetic predisposition, many lifestyle choices can influence its development and progression.

The consequences of unchecked atherosclerosis can be severe, potentially resulting in life-threatening events like heart attacks and strokes. Therefore, it’s crucial to understand the modifiable risk factors and take proactive steps to mitigate them.

The Role of Diet in Preventing Atherosclerosis

A heart-healthy diet plays a pivotal role in reducing the risk of atherosclerosis and promoting overall cardiovascular well-being. By focusing on nutrient-dense, anti-inflammatory foods, we can help protect our arteries from plaque buildup and maintain optimal circulatory function.

Key Components of an Anti-Atherosclerosis Diet

• Fruits and vegetables rich in antioxidants
• Whole grains high in fiber
• Lean proteins from plant and animal sources
• Healthy fats, particularly omega-3 fatty acids
• Low-fat dairy products

By incorporating these elements into our daily meals, we can create a dietary framework that supports arterial health and reduces inflammation throughout the body.

Antioxidant-Rich Foods: Nature’s Defense Against Arterial Damage

Antioxidants play a crucial role in protecting our arteries from oxidative stress and inflammation, two key factors in the development of atherosclerosis. These powerful compounds neutralize harmful free radicals and help maintain the integrity of blood vessel walls.

Top Antioxidant Foods to Include in Your Diet

1. Berries (blueberries, strawberries, raspberries)
2. Dark leafy greens (spinach, kale, collard greens)
3. Nuts and seeds (walnuts, almonds, flaxseeds)
4. Colorful vegetables (bell peppers, carrots, sweet potatoes)
5. Green tea
6. Dark chocolate (70% cocoa or higher)

Incorporating a variety of these antioxidant-rich foods into your meals can provide a powerful defense against arterial damage and support overall cardiovascular health.

The Mediterranean Diet: A Heart-Healthy Eating Pattern

The Mediterranean diet has long been associated with reduced risk of cardiovascular disease, including atherosclerosis. This eating pattern emphasizes plant-based foods, healthy fats, and moderate consumption of lean proteins.

Key Principles of the Mediterranean Diet

• Abundant consumption of fruits, vegetables, and whole grains
• Regular intake of olive oil as the primary source of fat
• Moderate consumption of fish, poultry, and dairy
• Limited red meat intake
• Moderate wine consumption (optional)

Research has shown that adhering to a Mediterranean-style diet can significantly reduce the risk of atherosclerosis and other cardiovascular conditions. The combination of anti-inflammatory foods and heart-healthy fats provides a powerful protective effect on arterial health.

The Impact of Omega-3 Fatty Acids on Arterial Health

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, have been shown to have significant benefits for cardiovascular health. These essential fats help reduce inflammation, lower triglyceride levels, and improve overall lipid profiles.

Best Sources of Omega-3 Fatty Acids

• Fatty fish (salmon, mackerel, sardines, trout)
• Walnuts
• Flaxseeds and chia seeds
• Algae and algae-based supplements (for vegetarians and vegans)

Incorporating these omega-3-rich foods into your diet can help protect against atherosclerosis by reducing inflammation and supporting healthy arterial function.

The Power of Plant-Based Eating for Arterial Health

Adopting a plant-based or plant-forward eating pattern can significantly reduce the risk of atherosclerosis and promote overall cardiovascular health. Plant-based diets are naturally high in fiber, antioxidants, and other beneficial compounds that support arterial function and reduce inflammation.

Benefits of Plant-Based Eating for Atherosclerosis Prevention

• Lower intake of saturated fats
• Increased consumption of heart-healthy fiber
• Higher antioxidant intake
• Reduced inflammation
• Better weight management

Even if you’re not ready to fully commit to a vegetarian or vegan lifestyle, incorporating more plant-based meals into your diet can have significant benefits for your arterial health.

The Role of Fiber in Protecting Against Atherosclerosis

Dietary fiber plays a crucial role in maintaining cardiovascular health and reducing the risk of atherosclerosis. Both soluble and insoluble fiber contribute to arterial protection through various mechanisms.

How Fiber Supports Arterial Health

• Helps lower LDL cholesterol levels
• Improves insulin sensitivity
• Promotes healthy gut bacteria, reducing inflammation
• Aids in weight management

To reap the atherosclerosis-fighting benefits of fiber, aim to include a variety of high-fiber foods in your diet, such as whole grains, legumes, fruits, and vegetables.

Limiting Harmful Foods: What to Avoid for Optimal Arterial Health

While focusing on heart-healthy foods is essential, it’s equally important to limit or avoid foods that can contribute to atherosclerosis and arterial damage.

Foods to Limit or Avoid

• Processed and red meats
• Refined carbohydrates and sugary foods
• Trans fats and excessive saturated fats
• High-sodium foods
• Excessive alcohol consumption

By reducing your intake of these potentially harmful foods, you can significantly lower your risk of developing atherosclerosis and support overall cardiovascular health.

Beyond Diet: Lifestyle Factors That Influence Atherosclerosis Risk

While diet plays a crucial role in preventing atherosclerosis, other lifestyle factors also significantly impact arterial health. A comprehensive approach to atherosclerosis prevention should include these key elements:

Regular Physical Activity

Engaging in regular exercise helps maintain a healthy weight, improves circulation, and reduces inflammation. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least twice a week.

Stress Management

Chronic stress can contribute to inflammation and other risk factors for atherosclerosis. Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing exercises into your daily routine to support arterial health.

Smoking Cessation

Quitting smoking is one of the most important steps you can take to reduce your risk of atherosclerosis and other cardiovascular diseases. If you smoke, talk to your healthcare provider about effective strategies for quitting.

Adequate Sleep

Poor sleep quality and insufficient sleep duration have been linked to increased risk of atherosclerosis. Aim for 7-9 hours of quality sleep per night to support overall cardiovascular health.

The Role of Supplements in Atherosclerosis Prevention

While a balanced diet should be the primary source of nutrients, certain supplements may offer additional support in preventing atherosclerosis. However, it’s essential to consult with a healthcare provider before starting any supplement regimen.

Potentially Beneficial Supplements for Arterial Health

• Omega-3 fatty acids (if dietary intake is insufficient)
• Coenzyme Q10
• Vitamin D (if deficient)
• Magnesium
• Plant sterols and stanols

Remember that supplements should not be used as a substitute for a healthy diet and lifestyle. They should complement, not replace, a well-balanced eating plan and regular physical activity.

Monitoring and Managing Risk Factors: The Importance of Regular Check-ups

Regular medical check-ups play a crucial role in preventing and managing atherosclerosis. By monitoring key health markers, you and your healthcare provider can identify potential issues early and take appropriate action.

Key Health Markers to Monitor

• Blood pressure
• Cholesterol levels (total, LDL, HDL, and triglycerides)
• Blood glucose levels
• Body mass index (BMI) and waist circumference
• C-reactive protein (a marker of inflammation)

Regular monitoring of these factors can help guide lifestyle interventions and determine if additional medical treatment, such as medication, is necessary to manage atherosclerosis risk.

Personalized Approaches to Atherosclerosis Prevention

While general guidelines for preventing atherosclerosis apply to most people, individual risk factors and health conditions may necessitate a more personalized approach. Working closely with healthcare providers can help develop a tailored prevention strategy that addresses your specific needs and risk profile.

Factors That May Influence Personalized Prevention Strategies

• Family history of cardiovascular disease
• Existing health conditions (e.g., diabetes, hypertension)
• Age and gender
• Ethnicity
• Lifestyle factors (e.g., occupation, stress levels)

By taking these individual factors into account, you can create a more effective and sustainable plan for preventing atherosclerosis and maintaining optimal cardiovascular health.

The Future of Atherosclerosis Prevention: Emerging Research and Treatments

As our understanding of atherosclerosis continues to evolve, new prevention strategies and treatments are emerging. Staying informed about these developments can help you make the best decisions for your arterial health.

Promising Areas of Research

• Targeted anti-inflammatory therapies
• Personalized nutrition based on genetic profiles
• Novel lipid-lowering medications
• Advanced imaging techniques for early detection
• Gut microbiome modulation for cardiovascular health

While these areas show promise, it’s important to remember that the foundation of atherosclerosis prevention remains a healthy diet, regular physical activity, and other positive lifestyle choices. As new treatments become available, they will likely work best in conjunction with these fundamental preventive measures.

In conclusion, preventing atherosclerosis requires a multifaceted approach that encompasses dietary choices, lifestyle modifications, and regular medical monitoring. By focusing on anti-inflammatory, antioxidant-rich foods and adopting heart-healthy habits, we can significantly reduce our risk of developing this serious cardiovascular condition. Remember that small, consistent changes can lead to substantial improvements in arterial health over time. With dedication and the right strategies, we can protect our arteries and support long-term cardiovascular well-being.

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.