How does cholesterol contribute to arterial plaque formation. What causes arterial plaque buildup. Can arterial plaque be reduced or eliminated. What lifestyle changes can help prevent hardening of the arteries. How do medications like statins help manage cholesterol levels. What are the optimal HDL and LDL cholesterol targets for cardiovascular health.

Understanding Arterial Plaque Formation and Its Consequences

Arterial plaque formation, also known as atherosclerosis, is a complex process that can lead to serious cardiovascular complications. This buildup of fatty deposits in the arterial walls is primarily driven by high levels of cholesterol in the bloodstream.

Cholesterol, a naturally occurring substance in the body, plays a crucial role in various physiological functions. However, when blood cholesterol levels become elevated, it can set the stage for plaque development.

The Mechanism of Plaque Formation

When excess cholesterol circulates in the blood, it can lodge in the arterial walls. This triggers an immune response, prompting white blood cells to attempt to trap the cholesterol. These cells then transform into foam cells, which exude more fat and promote inflammation. As a result, muscle cells in the artery wall multiply and form a cap over the affected area.

This process creates two types of plaque:

• Soft plaque: Unstable and prone to rupture, potentially leading to heart attacks
• Hard plaque: More stable but can significantly block blood flow

The danger lies in the vulnerability of soft plaque. A sudden spike in blood pressure can cause it to rupture, forming a clot that may result in a heart attack. In fact, approximately 75% of heart attacks occur due to plaque rupture.

The Role of Cholesterol in Cardiovascular Health

Contrary to popular belief, cholesterol is not inherently harmful. It is an essential substance required for various bodily functions, including the production of vitamin D, hormones, and cell membranes. The liver produces about 75% of the body’s cholesterol, while all cells have the capacity to synthesize it.

Understanding LDL and HDL Cholesterol

Cholesterol is transported through the bloodstream in two primary forms:

1. Low-density lipoprotein (LDL): Often referred to as “bad” cholesterol, LDL can deposit cholesterol into arterial walls, contributing to plaque formation.
2. High-density lipoprotein (HDL): Known as “good” cholesterol, HDL helps remove cholesterol from plaques and transport it back to the liver for processing.

While dietary cholesterol can influence blood LDL levels, saturated fat consumption has an even more significant impact. High intake of saturated fats stimulates the liver to produce and release more LDL cholesterol into the bloodstream.

Strategies for Reducing Arterial Plaque

While completely eliminating existing plaque is not possible, there are effective strategies to shrink and stabilize it. Dr. Christopher Cannon, a Harvard Medical School professor and cardiologist, emphasizes the importance of targeting smaller, unstable plaques.

Medication-Based Approaches

Statins are the most commonly prescribed medications for managing cholesterol levels. These drugs work by inhibiting a liver enzyme responsible for cholesterol production. Examples include atorvastatin (Lipitor) and rosuvastatin (Crestor).

In some cases, ezetimibe (Zetia) may be added to the treatment regimen. This medication helps reduce cholesterol absorption in the digestive tract, further lowering blood cholesterol levels.

Dr. Cannon notes that significant plaque shrinkage has been observed when LDL levels are reduced below 70 mg/dL through statin therapy.

Lifestyle Modifications for Plaque Reduction

In addition to medication, intensive lifestyle changes have shown promise in reducing arterial plaque. Dr. Cannon recommends the following approaches:

• Adopt a Mediterranean diet: Rich in olive oil, fruits, vegetables, nuts, and fish, this eating pattern can reduce heart disease risk by 30%.
• Quit smoking: Tobacco use damages arterial lining. Cessation can help improve HDL levels and overall cardiovascular health.
• Engage in regular exercise: Aim for 150 minutes of moderate-intensity aerobic exercise per week. This can raise HDL, lower blood pressure, burn body fat, and improve blood sugar control.
• Maintain a healthy weight: Combining exercise with weight loss can help lower LDL levels.

Optimal Cholesterol Targets for Cardiovascular Health

Determining ideal cholesterol levels is crucial for managing cardiovascular risk. While individual targets may vary based on personal health factors, general guidelines provide a useful framework.

HDL Cholesterol Goals

An HDL level of 60 mg/dL or higher is associated with a lower risk of heart disease. This “good” cholesterol helps remove excess cholesterol from the bloodstream and arterial walls, offering protective benefits against atherosclerosis.

LDL Cholesterol Targets

For individuals at high risk of experiencing a heart attack within the next decade, many doctors recommend aiming for LDL levels below 70 mg/dL. This often involves a combination of statin therapy and lifestyle modifications.

It’s important to note that recent guidelines suggest prescribing statins based on overall cardiac risk factors rather than LDL levels alone. These factors may include high blood pressure, diabetes, and smoking history.

The Importance of Comprehensive Cardiovascular Risk Assessment

While managing cholesterol levels is crucial, it’s essential to consider the broader picture of cardiovascular health. A comprehensive approach takes into account various risk factors and tailors interventions accordingly.

Beyond Cholesterol: Additional Risk Factors

Several factors contribute to overall cardiovascular risk, including:

• High blood pressure
• Diabetes
• Smoking
• Family history of heart disease
• Age and gender
• Obesity
• Sedentary lifestyle

By addressing these factors in conjunction with cholesterol management, individuals can significantly reduce their risk of heart attack and stroke.

The Role of Regular Health Screenings

Regular check-ups and health screenings play a vital role in early detection and prevention of cardiovascular disease. These may include:

1. Lipid profile tests to measure cholesterol levels
2. Blood pressure monitoring
3. Fasting blood glucose tests
4. Body mass index (BMI) assessment
5. Electrocardiograms (ECG) to evaluate heart function

By staying proactive with health screenings, individuals can work closely with their healthcare providers to develop personalized strategies for maintaining optimal cardiovascular health.

Emerging Therapies and Future Directions in Arterial Plaque Management

As research in cardiovascular medicine continues to advance, new therapies and approaches for managing arterial plaque are emerging. These innovations offer hope for more effective treatments and improved outcomes for patients at risk of heart disease.

PCSK9 Inhibitors: A Promising New Class of Medications

PCSK9 inhibitors represent a relatively new class of cholesterol-lowering drugs. These medications work by blocking the action of PCSK9, a protein that reduces the liver’s ability to remove LDL cholesterol from the blood. By inhibiting PCSK9, these drugs can significantly lower LDL levels, particularly in patients who don’t respond adequately to statins.

Key benefits of PCSK9 inhibitors include:

• Powerful LDL-lowering effects, often achieving reductions of 50-60%
• Potential for use in patients with statin intolerance
• Demonstrated ability to reduce cardiovascular events in high-risk patients

Targeted Anti-Inflammatory Therapies

Inflammation plays a crucial role in the development and progression of atherosclerosis. Researchers are exploring anti-inflammatory therapies that specifically target the inflammatory processes involved in plaque formation.

One such approach involves the use of canakinumab, a monoclonal antibody that targets interleukin-1β, a key driver of inflammation. Early studies have shown promise in reducing cardiovascular events in high-risk patients, opening up new avenues for treatment beyond traditional lipid-lowering strategies.

The Role of Personalized Medicine in Cardiovascular Care

As our understanding of genetics and individual risk factors continues to grow, the field of personalized medicine is becoming increasingly relevant in cardiovascular care. This approach tailors prevention and treatment strategies to an individual’s unique genetic makeup, lifestyle, and risk profile.

Genetic Testing and Risk Stratification

Advances in genetic testing are allowing healthcare providers to identify individuals at higher risk for cardiovascular disease based on their genetic predisposition. This information can inform more targeted prevention strategies and earlier interventions.

Some areas where genetic insights are proving valuable include:

• Identifying familial hypercholesterolemia, a genetic condition causing extremely high cholesterol levels
• Predicting individual responses to specific medications, allowing for more personalized treatment plans
• Assessing genetic risk factors for early-onset heart disease

Precision Nutrition and Lifestyle Interventions

The concept of precision nutrition takes into account an individual’s genetic makeup, metabolism, and lifestyle factors to develop tailored dietary recommendations. This approach may help optimize cholesterol management and overall cardiovascular health on a personalized level.

Similarly, personalized exercise prescriptions based on genetic factors and individual fitness levels may enhance the effectiveness of lifestyle interventions in preventing and managing arterial plaque.

The Importance of Patient Education and Engagement

Empowering patients with knowledge and encouraging active participation in their cardiovascular health is crucial for successful prevention and management of arterial plaque. Healthcare providers play a vital role in educating patients about their risk factors, treatment options, and the importance of adherence to prescribed therapies.

Enhancing Health Literacy

Improving health literacy among patients can lead to better outcomes in cardiovascular health. This involves providing clear, accessible information about:

• The role of cholesterol in heart health
• The importance of medication adherence
• The impact of lifestyle choices on cardiovascular risk
• How to interpret and act on health metrics like cholesterol levels and blood pressure readings

Leveraging Technology for Patient Engagement

Digital health tools and mobile applications are increasingly being used to support patient engagement in cardiovascular care. These technologies can help patients:

1. Track their cholesterol levels and other health metrics
2. Set and monitor goals for diet and exercise
3. Receive reminders for medication and follow-up appointments
4. Access educational resources about heart health
5. Communicate more effectively with their healthcare providers

By embracing these technological advancements, patients can take a more active role in managing their cardiovascular health and reducing their risk of arterial plaque buildup.

Can we reduce vascular plaque buildup?

Cholesterol is a fatty substance that occurs naturally in the body, High blood levels of cholesterol encourage the formation and growth of vascular plaques that put you at risk for heart attack and stroke.

What causes arterial plaque?

Plaque forms when cholesterol lodges in the wall of the artery. To fight back, the body sends white blood cells to trap the cholesterol, which then turn into foamy cells that ooze more fat and cause more inflammation. That triggers muscle cells in the artery wall to multiply and form a cap over the area. But the soft plaque beneath the cap is dangerous.

“For example, if your blood pressure spikes, it puts pressure on the thin wall of the plaque, which can break open, form a clot, and cause a heart attack,” says cardiologist Dr. Christopher Cannon, a Harvard Medical School professor. About three of every four heart attacks occur when plaques rupture.

Larger plaques can block blood flow. But they are typically covered by thick, fibrous caps that can resist breaking apart. These are often treated by inserting a wire mesh tube (stent) near the blockage to widen the artery.

Can you unclog your arteries, or reduce plaque buildup?

“Making plaque disappear is not possible, but we can shrink and stabilize it,” says Dr. Cannon.

Doctors target smaller, unstable plaque. “If we have a 30% blockage in the artery from soft plaque, the goal is to try to suck out the cholesterol from the inside, so the plaque shrivels down to 15% and leaves nothing inside it,” says Dr. Cannon.

How do you get the cholesterol out of the plaque? By lowering levels of cholesterol in the blood, where it travels inside particles called lipoproteins. Low-density lipoprotein (LDL) deposits cholesterol into blood vessel walls.

The drugs used most often to reduce LDL cholesterol levels are statins — such as atorvastatin (Lipitor) and rosuvastatin (Crestor). Statins block the liver enzyme that promotes cholesterol production.

Another medication called ezetimibe (Zetia) may be added to inhibit the absorption of cholesterol in the digestive tract. “Shrinking plaques with strong statins has been seen when you get LDL below 70 (mg/dL),” says Dr. Cannon.

Very intensive lifestyle changes have also been shown to shrink plaque. Dr. Cannon recommends that you:

Eat a Mediterranean diet

It can reduce heart disease risk by 30%. It is rich in olive oil, fruits, vegetables, nuts and fish; low in red or processed meats; and moderate in the amounts of cheese and wine you can consume.

Kick the habit

Smoking damages the lining of the arteries. Quitting can help raise HDL levels.

Exercise

Aerobic exercise can raise HDL, lower blood pressure, burn body fat, and lower blood sugar levels. Exercise combined with weight loss can also lower LDL levels. Aim for 150 minutes per week of moderate-intensity exercise.

Busting the cholesterol myth

Why you can’t live without this tricky substance.

Cholesterol is often vilified as the bad guy, but we need this waxy, fatty substance to make vitamin D, hormones, bile that aids digestion, and the coverings of our cells. The liver produces 75% of the body’s cholesterol, but all cells have the ability to make it.

When cells need more cholesterol, the liver sends it via the bloodstream in packages made of cholesterol on the inside and protein on the outside. These cholesterol-laden particles are known as low-density lipoprotein, or LDL. Too much LDL in the blood can cause cholesterol to lodge in the artery walls and form plaques. That’s why LDL is known as “bad” cholesterol.

Not surprisingly, high levels of cholesterol in the diet raise blood levels of LDL. But high levels of saturated fat in the diet are even more important: they cause the liver to produce lots of LDL cholesterol and send it into the blood.

Whereas LDL particles deposit cholesterol into plaques of atherosclerosis, some high-density lipoprotein (HDL) particles help remove cholesterol from plaques. That’s why it’s often referred to as “good” cholesterol.

How much HDL and LDL should you aim for?

An HDL of 60 milligrams per deciliter (mg/dL) or greater is associated with a lower risk of heart disease. Many doctors prescribe statins and lifestyle changes to get LDL levels below 70 mg/dL in people at high risk of having a heart attack in the next 10 years.

Recent guidelines recommend that statins be prescribed regardless of the LDL level in people at high risk of heart attack because of cardiac risk factors (such as high blood pressure, diabetes, and smoking).

Image: Thinkstock

What is Atherosclerosis, or Hardening of the Arteries? | Blog

One of the most common conditions affecting arteries and blood flow is atherosclerosis. Atherosclerosis, or hardening of the arteries, is a condition that mainly affects older adults. What is atherosclerosis, how does it start, and how is it treated? Atherosclerosis is a common condition that can frequently lead to dangerous complications like heart attack and stroke. Having a better understanding of the condition and making necessary lifestyle changes is the best way to minimize its impact.

It can be difficult to imagine why hardened arteries have such an impact. Arteries need to be highly elastic to move blood through the body. The blockage and reduction of blood flow are impacted both by reduced internal area but also the artery’s increased rigidity. This impact on blood flow is why atherosclerosis can be such a dangerous condition if left unchecked.

What is Hardening of the Arteries?

What is hardening of the arteries? Atherosclerosis, or hardening of the arteries, happens when fat, cholesterol and other substances collect along the artery walls. These substances, typically called plaque, can narrow or completely block an artery over time. Plaque clots will form and pieces of plaque will move down smaller blood vessels and block them. These blockages starve tissues of blood or oxygen, which can result in damage or tissue death. This is a common cause of heart attack and stroke.

Atherosclerosis is the most common thread of arteriosclerosis. Arteriosclerosis is a range of conditions that affect the artery wall’s thickness and elasticity. The development of Atherosclerosis is complex, but the primary cause is an injury to the artery wall. This injury can be caused by many different factors like inflammatory immune response, infection, or chemical abnormalities in the blood. 

Certain chemical signals cause white blood cells to attach to the artery wall, where plaque begins to accumulate. Over time, this plaque build-up narrows the space in the artery itself. While some factors (like gender, age, or history of early atherosclerosis) can’t be changed, other factors can. To lower atherosclerosis risk, it’s recommended to refrain from tobacco use and maintain a healthy lifestyle. This includes diet and exercise. People at high risk for atherosclerosis may also benefit from certain medications like statins, aspirin, or other antiplatelet drugs.

What Causes Hardening of the Arteries?

What causes the hardening of the arteries? Atherosclerosis can be caused by a number of factors. A major cause is aging and plaque build-up. This narrows the arteries and changes the ability for blood to flow through them. Lifestyle factors like high blood cholesterol levels can increase atherosclerosis at any age. This is especially true for people who eat a diet too high in saturated fats and trans fats. Other factors that can lead to atherosclerosis include diabetes, family history, high blood pressure, a lack of exercise, being overweight or obese, and smoking.

Prevent Atherosclerosis

Unfortunately, it can be difficult to see signs of an artery blockage until it’s too late. While Atherosclerosis cannot be reversed, there are steps that can be taken to lessen its impact. 

See your doctor regularly. If you’re a male, screen your cholesterol by age 35, If you’re a female, screen your cholesterol by age 45. Get your blood pressure checked at least once a year after that. Check your blood pressure more frequently if you have high blood pressure, heart disease, or have had a previous stroke. 

Eating a balanced diet, getting 30 to 60 minutes of exercise a day, and quitting smoking are all preventive measures for atherosclerosis. Talk to your doctor about options with cholesterol-lowering medication or blood thinners. 

If you’re struggling with complications related to atherosclerosis, you should consult your healthcare provider or vascular specialist. If found early enough, the impact of atherosclerosis can be reduced or mitigated with lifestyle changes and medication. If you’re in the Southern San Joaquin Valley area, visit South Valley Vascular. South Valley Vascular’s board-certified vascular specialists provide top-level care to all its patients.

15 FOODS THAT CAN PREVENT ATHEROSCLEROSIS

Atherosclerosis is a blockage or hardening of the arteries that results from the formation of fatty deposits on their inner wall.

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

This article lists 15 foods that can help prevent atherosclerosis.

How Arteries Can Clog

Atherosclerosis is considered to be a major underlying cause of heart disease, including coronary artery disease, the most common type of heart disease.

Atherosclerosis is the main cause of about 50% of deaths in Western countries.

This is a chronic inflammatory disease with many risk factors.

The risk of atherosclerosis is higher if you:

have high LDL (bad) cholesterol

have high blood pressure

smoke

have diabetes

have a family history of atherosclerosis

are obese

eat a poor diet

lead a sedentary lifestyle

On the other hand, eating a diet rich in certain foods, such as vegetables, fruits and fish, has been shown to reduce the risk of atherosclerosis and heart disease.

Here are 15 foods that can help prevent atherosclerosis.

1. Berries

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

These fruits have impressive health benefits, including their ability to reduce inflammation and improve heart health.

Berries are rich in fiber, vitamins, minerals and plant compounds. These include flavonoid antioxidants, which are known to help improve heart health (5).

Studies have also shown that eating berries significantly reduces risk factors for atherosclerosis, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels. Berries can help prevent atherosclerosis by reducing inflammation and cholesterol buildup, improving arterial function, and protecting against cell damage.

2. Beans

Beans are high in fiber and well known for their heart health benefits. Eating fiber-rich foods such as beans is essential to prevent atherosclerosis.

Eating beans is a great way to control cholesterol levels, thereby reducing the risk of clogged arteries. Many studies have shown that eating beans can significantly lower LDL (bad) cholesterol levels.

One review of 26 high-quality studies found that diets containing about 1 serving (130 grams) of beans per day were associated with significantly lower levels of LDL (bad) cholesterol compared to control diets.

Studies have also shown that a diet rich in beans can lower blood pressure, improve arterial function, and reduce the risk of type 2 diabetes. All of these effects can reduce the risk of atherosclerosis.

3. Fish

Fish is rich in essential nutrients, including omega-3 fatty acids. Eating fish rich in omega-3s may help reduce the risk of atherosclerosis. Research shows that omega-3 fats help reduce the expression of cell adhesion molecules, which are proteins that allow cells to stick to each other and their surroundings. Your body releases cell adhesion molecules in response to inflammation, and they are the driving force behind atherosclerosis. What’s more, fish consumption has been associated with a reduced risk of atherosclerosis. In a study involving 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 the carotid arteries, which carry blood to the brain, compared to 6.6% in the fish group.

4. Tomatoes and tomato products

Tomatoes and tomato products contain plant compounds that may be particularly helpful in reducing the development of atherosclerosis. For example, tomatoes contain the carotenoid pigment lycopene, which can have impressive health benefits.

Research shows that eating lycopene-rich tomato products can help reduce inflammation, increase HDL (good) cholesterol, and reduce the risk of heart disease.

Interestingly, the combination of cooked tomatoes with olive oil may provide the best protection against atherosclerosis. 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 to raw tomatoes and plain tomato sauce. However, all tomato products increased HDL (good) cholesterol and lowered total cholesterol.

5. Onion

Various types of onions are part of the genus Allium and have a number of useful properties. Studies have shown that a diet rich in these popular vegetables can protect arteries. A 15-year study of 1,226 women aged 70 and over found that higher consumption of onions was associated with a lower risk of atherosclerosis-related death. Onions contain sulfur compounds, which scientists believe may help prevent inflammation of the blood vessels, prevent platelets from accumulating in the blood, and increase the availability of nitric oxide. All of these effects can help protect against atherosclerosis and improve the condition of the arteries.

6. Citrus fruits

Citrus fruits are delicious and rich in vitamins, minerals and antioxidants, including flavonoids. The flavonoids found in citrus fruits can reduce inflammation and help prevent free radicals from oxidizing LDL (bad) cholesterol in the body. Oxidized LDL is associated with the development and progression of atherosclerosis. This may be why citrus consumption is associated with a reduced risk of heart disease and stroke, two conditions associated with atherosclerosis.

7. Spices

Spices including ginger, pepper, chili and cinnamon may help protect against atherosclerosis. These and other spices have anti-inflammatory properties and can help get rid of free radicals, improve blood lipid levels, and reduce the buildup of platelets in the blood. You can easily increase your spice intake by adding them to oatmeal, soups, stews, and just about any other dish you can think of.

8. Flax seeds

Flaxseeds are tiny sources of a lot of nutrients. They are rich 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 seeds on a high cholesterol diet had a 40% reduction in plaque formation compared to animals that did not eat the seeds. flax. Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound with anti-atherosclerosis properties.

9. Cruciferous vegetables

Including cruciferous vegetables, such as broccoli, cabbage, and cauliflower, in your diet can help reduce your risk of developing atherosclerosis. Studies show that eating cruciferous vegetables is associated with a reduced risk of atherosclerosis. A study of 1,500 women found that eating cruciferous vegetables was associated with a decrease in carotid intima-media thickness (CIMT). Medical professionals use this measurement to assess the risk of disease associated with atherosclerosis. Research has also linked consumption of cruciferous vegetables to a reduction in arterial calcification and the risk of death caused by atherosclerosis-related disease. Arterial calcification leads to hardening of the arteries in atherosclerosis.

10. Beetroot

Beets are a rich source of nitrates, which your body converts into nitric oxide, a signaling molecule that plays an important role in your body. Inflammation of the blood vessels leads to a decrease in the production of nitric oxide. Eating foods rich in dietary nitrates such as beets may help improve blood vessel function and reduce inflammation, which may help prevent atherosclerosis. Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death.

11. Oats

Oats are an excellent choice for those who suffer from atherosclerosis or are trying to prevent clogged arteries. Eating oats can help significantly reduce risk factors for atherosclerosis, including high total and LDL (bad) cholesterol. Oats also contain antioxidants called avenanthramides, which can help suppress inflammatory proteins called cytokines as well as adhesion molecules. This may help prevent atherosclerosis.

It may also be helpful to eat oat bran, which is rich in dietary fiber. A study in 716 people with coronary heart disease found that those who regularly consumed oat fiber had lower levels of LDL (bad) cholesterol and inflammatory markers than those who did not eat oat dietary fiber. The study also found that oat fiber intake was associated with a lower risk of needing revascularization, a procedure designed to increase oxygen delivery to the heart and other parts of the body. This may be needed by a person if atherosclerosis interferes with blood flow.

12. Nuts and seeds

Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins and minerals. What’s more, these tiny and versatile foods can help prevent atherosclerosis. Research consistently shows that eating nuts and seeds can significantly reduce risk factors for atherosclerosis. For example, eating nuts and seeds can lower LDL (bad) cholesterol and blood pressure, and increase HDL (good) cholesterol. Research has also shown that eating nuts and seeds lowers blood sugar and may help protect against diabetes, a known risk factor for atherosclerosis. In addition, eating nuts and seeds may help improve blood vessel function and protect against heart disease.

13. Green leafy vegetables

Green leafy vegetables, including lettuce, kale, arugula, chard, and spinach, are rich in nutrients that may help protect against atherosclerosis. They are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation. They are also rich in potassium. This mineral helps prevent vascular calcification, a process that promotes atherosclerosis. In addition, numerous studies have shown that eating green leafy vegetables is a great way to reduce the risk of developing cardiovascular disease. A review of eight studies found that eating green leafy vegetables was associated with a significant reduction in the risk of developing cardiovascular disease, up to 15.8%.

14. Cocoa and dark chocolate

Cocoa products and dark chocolate are not only tasty, but also help prevent atherosclerosis. A study of 2,217 people found that eating chocolate was associated with fewer atherosclerotic plaques in the coronary arteries. These arteries transport oxygen-rich blood to the heart. Studies have also shown that eating chocolate is associated with a reduced risk of stroke, cardiovascular disease, and diabetes. Moreover, cocoa and dark chocolate are rich in plant polyphenols. They help increase nitric oxide production and reduce inflammation in the arteries, which may help improve physical function in people with atherosclerosis. 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 determined that dark chocolate contains more than 85% cocoa. Researchers found that consuming 40 grams of dark chocolate significantly improved walking time and blood nitric oxide levels compared to consuming milk chocolate.

15. Olive oil

The Mediterranean diet, rich in high-fiber vegetables, beans and olive oil, has long been associated with improved heart health. Olive oil may reduce the risk of atherosclerosis. A 4-month study in 82 people with early atherosclerosis found that daily consumption of 30 ml of olive oil significantly improved participants’ blood vessel function and reduced markers of inflammation. Scientists attribute the ability of olive oil to improve heart and vascular health with a high content of polyphenolic compounds. Keep in mind that unrefined extra virgin olive oil contains significantly more polyphenols than refined olive oil.

A healthy diet rich in nutrients can help reduce the risk of atherosclerosis. Research has shown that including cruciferous vegetables, fish, berries, olive oil, oats, onions, green leafy vegetables, and beans in your diet can be an effective way to prevent atherosclerosis. All of the above products also have many other useful properties. Incorporating them into your daily routine can significantly reduce your risk of developing diseases and improve your overall health.

General practitioner Dvoryakov S.P.

How to deal with atherosclerosis? – Rossiyskaya gazeta

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Atherosclerosis is the main cause of circulatory diseases

Olga Dobromyslova

Acute heart failure, angina pectoris, cerebrovascular accidents, heart attacks, strokes do not spare either the elderly or the young today. Such diagnoses appear in 58 percent of certificates stating death.

Everyone is at risk

Every year there are more and more young people who do not have time to live to thirty. The last diagnosis for them is often the first: after all, outwardly they seemed to be absolutely healthy people. The cause of death is a chronic “undersupply” of oxygen to the tissues of the heart and brain. And at some unexpected moment – its complete cessation.

In the vast majority of cases, oxygen “undernutrition” and blockade is organized by atherosclerosis. The literal translation from Greek is “hardening of gruel”. Porridge – cholesterol (protein-bound fat). The core of cholesterol plaques that disfigure blood vessels consists of it. The nucleus eventually grows into the connective tissue of the vessel injured by the plaque. Various substances, such as calcium, are involved in the formation of plaques. Similar “stalactites” and “stalagmites” are found during the autopsy of men who died in their third decade, in women – in their fourth. But until about the age of 70, men hold the lead in the prevalence of plaques. “Atherosclerotic equality of the sexes” is restored only after eighty – in men and women who died at this and later ages, the quality and “dislocation” of these formations are approximately the same. But, even complicated ones, plaques do not always kill: in many people of mature age, atherosclerosis proceeds sluggishly.

The first symptoms – right after birth

More than half a century ago, American doctors were amazed by the results of one massive pathological examination. The bodies of young soldiers who died in the war in North Korea were subjected to it. In more than half of twenty-year-old boys, the lumen of the arteries feeding the heart, due to atherosclerotic growths, turned out to be twice the norm. But the soldiers during their lifetime were examined more than once, and they did not complain about their health.

Atherosclerosis is invisible for the time being: the symptoms of the diseases generated by it appear when the vessels are already blocked by three quarters. The very first deposits of cholesterol appear when … a person also doesn’t really know how to walk. So-called fat spots, spots and streaks appear in the aortas of half of children under one year old and in almost all (96 percent) aged 4 to 16 years. However, by the time of puberty, all “hints of atherosclerosis” disappear. Almost. Approximately a tenth of them remain in “combat readiness”.

There are rare lucky people who do not have cholesterol plaques and never have. There are also “unfortunates”, for example, owners of the liver, “not able” to recognize and remove cholesterol from the body. As a result, the blood is “overpopulated” with cholesterol, and in this case there can be no talk of any disappearance of fatty stripes and spots by the beginning of adult life.

According to statistics, about one person out of five hundred has an “inept” liver. Predisposition to atherosclerosis can also be caused by other metabolic disorders. Inherited or developed due to diseases, nutritional habits, lifestyle. That is why Americans who have realized the danger are preventing atherosclerosis even in children. After all, even a not too large cholesterol plaque under adverse circumstances (increased blood pressure, physical stress) can crack and tear. And since the plaque “baths in the blood”, a blood clot forms around it – a blood clot. Such a thrombus most often blocks the blood flow.

Atherosclerotic deposits can form in a wide variety of arteries. When the renal artery is damaged, for example, the kidneys become ill. With damage to the arteries of the legs, intermittent claudication develops. (In men, it is usually preceded by the development of impotence. However, this does not mean that every man who limps is impotent.) Plaques, fraught with the formation of blood clots, form mainly in the vessels that feed the heart and brain: in the aorta, coronary and carotid arteries. Moreover, in certain areas – in the zones of branching and folds of blood vessels – places where the blood ejected from the heart is especially “indelicate” in contact with the intravascular lining (it is called the endothelium).

But what delicacy? The heart with each beat (that is, 60 – 70 times per minute) “throws” almost a third of a glass of blood into the same zone of the aorta. Moreover, under such pressure that portion after portion this third of the glass comes into contact with the wall of the vessel at a speed of 25 meters per second. And so all my life…

Cholesterol, which is considered today the worst destroyer of blood vessels, sticks only to damaged areas of the endothelium. And the more of them, the stronger the consequences. Indeed, in a healthy vessel, the endothelium can fight cholesterol, blood clots, and spasms. For example, if, having “tested” the composition of the blood, he “understands” that the vessels need to be expanded – he produces a vasodilator, and then – no hypertension.

Healthy endothelium prevents microorganisms from multiplying in its tissues. And by the way, there are a lot of them in cholesterol plaques. Mostly these are the causative agents of herpes and . .. colds. We are talking about one of the three known varieties of chlamydia – not the one that is sexually transmitted, but the one that enters the body when people sneeze and cough nearby. It causes acute respiratory infections and pneumonia. And today, research is underway to understand: does chlamydia come into ready-made cholesterol plaques or, on the contrary, take an active part in their formation?

Helpers and accomplices

Diabetes, nervous, hormonal disorders, metabolic disturbances, and diseases of the digestive system contribute to damage to the endothelium and the development of plaques. All this is a consequence of a violation of humoral regulation, that is, the coordination of processes occurring in the body through its liquid media (blood, lymph, tissue fluid). And the nervous system controls the entire regulation. When its balance is disturbed, the systems fail.

However, more often than not, the balance is upset not so much because of life circumstances, but because of our reaction to them. The best neuro-hormonal background provides the type of human response, which we call the word “goodwill.” It is goodwill and calmness that give a chance for healing. After all, atherosclerotic plaques in the body not only form, but also disintegrate, “resolve”, and the disturbed endothelium is still restored. If you start living in such a way that the process of restoration goes faster than the process of destruction, the disease can be controlled.

By the way

The “French” paradox

Residents of the Mediterranean countries are usually distinguished by good health. This is helped by the features of their cuisine – fresh fruits and vegetables, whole grains. But there is something that does not fit into the concept of a healthy diet. For example, researchers have long tried to understand the “French” paradox. The gist of it is simple: the French consume as much, if not more, saturated fat as Americans, but the death rate from heart disease for men in France is less than 40 percent of the same rate for America. Why?

Most likely, the local dry red wine, which many of them drink one or two glasses a day, helps to protect themselves from heart disease. This is most likely due to the substance resveratrol, which produces red and black grapes during the ripening process to protect themselves from the fungus. This substance is essentially a natural pesticide. But as a result of animal experiments conducted in Japan, it was found that resveratrol, in addition, helps to reduce the content of fat and cholesterol in the blood.

Citrus fruits also fight against fat and cholesterol, in particular pectin, which is extracted from grapefruit. Pectin is a soluble fiber found only in citrus fruits themselves, but not in juice. In an experiment conducted by researchers on animals fed a high-fat diet for a year, pectin-treated and atherosclerotic patients had 62% fewer plaques on vessel walls than in the control group.

Figure

1 percent of all deaths were due to cardiovascular disease in 1900. From the mid-60s, atherosclerosis began to rapidly advance. Today, heart and vascular diseases are the cause of more than half of all deaths in the world.

Practice

How to help yourself without drugs

A few simple ways to prevent the disease

How to deal with atherosclerosis? To remove excess fat and cholesterol from the body, there are special drugs. But, like any medicine, they come with side effects.

Fortunately, atherosclerosis is very responsive to non-drug treatments and prevention. Responsive to such an extent that even the World Health Organization recommends using them in the first place. Scientists assure that atherosclerosis is a disease of everyone, and cancer is by choice. That is, these diseases are based on the same disorders.

Calmness, and only calmness!

We have already said that benevolence, as a character trait, helps to prevent illness. How do you treat people and yourself? Here are some more tips.

1. In difficult life situations, try not to lose confidence. Remember that a depressed state of mind knocks all body systems out of rhythm.

2. See your doctor regularly to check your cholesterol levels.

3. Check your blood pressure frequently.

4. Move more. This helps to balance all the processes in the body and fight excess weight.

5. Quit smoking. Nicotine destroys the endothelium. The amino acid taurine helps to neutralize the effect of nicotine at least partially – it is especially abundant in fatty fish. Enough 100 grams of such fish per day.

Do not turn food into an enemy

To prevent atherosclerosis, you should limit the consumption of egg yolks, liver, kidneys, brains, lard, butter, sour cream and fatty meats.

The milk you consume should contain no more than 1 percent fat.

Food should be cooked only with vegetable oil (sunflower or olive).

From meat products skinless chicken and turkey, young lamb, veal, lean beef are preferred.

I need to eat more fish. Fatty is especially good, but any boiled and stewed is useful – preferably not fried or salted.

The basis of the diet should be plant foods: vegetables, peas, beans, lentils, cereals, fruits.

It is good to include the following gifts of nature in salads and teas:

beets, apples, garlic;

blackcurrant, seaweed;

cabbage, onion, garlic, cranberries, strawberries;

dandelion, clover, acacia flowers;

linden, raspberry, wild strawberry, black currant leaves;

larch needles, hop cones;

beet leaves, carrots, radishes, radishes, celery, rhubarb, asparagus.

Dressing salads is better with sour milk, horseradish, applesauce.

Herbal recipes

But in order to be treated with “herbs for atherosclerosis”, you need to know all their properties well, and all your diseases too. Take, for example, plantain. It fights bacteria superbly, but it can dramatically lower blood pressure. And suddenly it is already low for you? And plantain will lower it when you drive or cross the road? That is why competent herbalists treat not one, but several (sometimes 10 – 15) herbs at once. Herbs mutually extinguish possible undesirable effects. But remember: on your own, according to the book, it is dangerous to make a collection for yourself. Herbs can do a lot, but only under the supervision of a competent specialist.

And one more thing: the manifestations of atherosclerosis are many-sided and, as already mentioned, are noticeable mainly only at the serious stages of the disease. Therefore, it is better to even prevent atherosclerosis against the background of regular medical examinations.