Which foods can help prevent clogged arteries. How does diet impact atherosclerosis risk. What are the best foods for maintaining healthy arteries. Can certain foods reduce the risk of heart disease.

Understanding Atherosclerosis: The Silent Threat to Heart Health

Atherosclerosis, commonly known as hardening of the arteries, is a condition where fatty deposits accumulate along artery walls. This buildup narrows the arteries and restricts blood flow to vital organs, including the heart. As a major underlying cause of heart disease, atherosclerosis contributes to about 50% of deaths in Western countries.

Several risk factors increase the likelihood of developing atherosclerosis:

• High LDL (bad) cholesterol levels
• High blood pressure
• Smoking
• Diabetes
• Family history of atherosclerosis
• Obesity
• Poor diet
• Sedentary lifestyle

Can diet play a role in preventing atherosclerosis? Research suggests that consuming certain foods may help reduce the risk of clogged arteries and promote heart health. Let’s explore 15 foods that may contribute to keeping your arteries clear and your heart healthy.

Berries: Nature’s Antioxidant Powerhouses for Artery Health

Berries, including blueberries, strawberries, cranberries, raspberries, and blackberries, are associated with numerous health benefits, particularly for heart health. These colorful fruits are rich in fiber, vitamins, minerals, and plant compounds, especially flavonoid antioxidants known to support cardiovascular well-being.

How do berries help prevent clogged arteries? Studies have shown that consuming berries can:

• Reduce inflammation
• Lower LDL (bad) cholesterol levels
• Decrease blood pressure
• Regulate blood sugar levels
• Improve artery function
• Protect against cellular damage

By addressing these atherosclerosis risk factors, berries may significantly contribute to maintaining clear, healthy arteries. Incorporating a variety of berries into your diet can be a delicious way to support your heart health.

Beans: Fiber-Rich Legumes for Cholesterol Management

Beans are renowned for their heart health benefits, largely due to their high fiber content. Why is fiber essential for preventing atherosclerosis? Fiber-rich foods like beans help manage cholesterol levels, a crucial factor in reducing the risk of clogged arteries.

Numerous studies have demonstrated the positive effects of bean consumption on heart health:

• Significant reduction in LDL (bad) cholesterol levels
• Lower blood pressure
• Improved artery function
• Decreased risk of type 2 diabetes

A comprehensive review of 26 high-quality studies found that diets including about one serving (130 grams) of beans daily were associated with significantly lower levels of LDL cholesterol compared to control diets. By incorporating beans into your meals, you can take a proactive step towards protecting your arteries and overall heart health.

Fish: Omega-3 Rich Protein for Cardiovascular Protection

Fish, particularly fatty fish, is an excellent source of omega-3 fatty acids, which play a crucial role in heart health. How do omega-3s contribute to preventing atherosclerosis? These essential fats help reduce the expression of cellular adhesion molecules, proteins that allow cells to stick together and to their surroundings.

Why is this important? Cellular adhesion molecules are released in response to inflammation and are a driving force behind clogged arteries. By reducing their expression, omega-3s help maintain clear, healthy arteries.

Research has shown a strong association between fish consumption and a reduced risk of atherosclerosis. In a study of 961 people, those who ate two or more servings of fish per week had a significantly lower prevalence of atherosclerosis in their carotid arteries compared to those who ate less than one serving per week.

To reap the cardiovascular benefits of fish, aim to include at least two servings of fatty fish like salmon, mackerel, or sardines in your weekly meal plan.

Tomatoes: Lycopene-Packed Produce for Artery Protection

Tomatoes and tomato products contain plant compounds that may be particularly beneficial for reducing the development of atherosclerosis. The star player in tomatoes is lycopene, a carotenoid pigment with impressive health benefits.

How does lycopene contribute to artery health? Studies have shown that consuming lycopene-rich tomato products can:

• Reduce inflammation
• Boost HDL (good) cholesterol
• Lower the risk of heart disease

Interestingly, the way you consume tomatoes may impact their protective effects. Research suggests that combining cooked tomatoes with olive oil may offer the greatest protection against clogged arteries. A study involving 40 participants found that eating tomato sauce with olive oil had the most significant effect on reducing adhesion molecules and inflammatory proteins compared to raw tomatoes or plain tomato sauce.

To maximize the artery-protective benefits of tomatoes, consider incorporating cooked tomato dishes with a drizzle of olive oil into your diet regularly.

Onions: Allium Vegetables for Comprehensive Heart Health

Onions, part of the Allium genus, are linked to numerous health benefits, including potential protection against atherosclerosis. These pungent vegetables contain a variety of compounds that may contribute to heart health.

How do onions support artery health? Research has shown that onions can:

• Reduce inflammation
• Lower blood pressure
• Improve cholesterol levels
• Decrease blood sugar

A study published in the Journal of Nutrition found that consuming high amounts of Allium vegetables was associated with a reduced risk of atherosclerosis in the aorta, the body’s main artery. The sulfur compounds in onions, particularly quercetin, may be responsible for these protective effects.

To incorporate more onions into your diet, consider adding them to salads, soups, stir-fries, or roasting them as a side dish. Both raw and cooked onions offer health benefits, so feel free to enjoy them in various forms.

Citrus Fruits: Vitamin C and Flavonoid Powerhouses

Citrus fruits, including oranges, lemons, limes, and grapefruits, are rich in vitamin C and flavonoids, both of which play crucial roles in heart health. How do these nutrients contribute to preventing atherosclerosis?

• Vitamin C is a potent antioxidant that helps protect against oxidative stress, a key factor in the development of atherosclerosis.
• Flavonoids, particularly hesperidin and naringin found in citrus fruits, have been shown to have anti-inflammatory and lipid-lowering effects.

Research has demonstrated that regular consumption of citrus fruits is associated with a reduced risk of cardiovascular disease. A study published in the Journal of Nutrition found that people who consumed high amounts of citrus fruits had a 36% lower risk of heart disease compared to those who consumed little to no citrus fruits.

To incorporate more citrus fruits into your diet, try adding orange segments to your salads, squeezing fresh lemon juice over fish or vegetables, or enjoying a grapefruit half with breakfast.

Leafy Green Vegetables: Nutrient-Dense Artery Protectors

Leafy green vegetables, such as spinach, kale, collard greens, and Swiss chard, are packed with nutrients that support heart health and may help prevent atherosclerosis. What makes these vegetables so beneficial for artery health?

• High in dietary nitrates, which can improve arterial function
• Rich in antioxidants that combat oxidative stress
• Contain vitamins K and E, which may help prevent calcium buildup in the arteries
• High in folate, which helps reduce homocysteine levels (a risk factor for heart disease)

A study published in the Journal of the American Heart Association found that people who consumed the most leafy green vegetables had a significantly lower risk of coronary heart disease compared to those who consumed the least.

To increase your intake of leafy greens, try adding them to smoothies, using them as a base for salads, sautéing them as a side dish, or incorporating them into soups and stews.

Nuts and Seeds: Heart-Healthy Fats and Fiber

Nuts and seeds are excellent sources of heart-healthy fats, fiber, and various nutrients that may help prevent atherosclerosis. How do these small but mighty foods contribute to artery health?

• Rich in unsaturated fats, which can help lower LDL cholesterol
• High in fiber, which aids in cholesterol management
• Contain antioxidants that combat inflammation and oxidative stress
• Provide minerals like magnesium and potassium, which support heart function

Numerous studies have shown that regular nut consumption is associated with a reduced risk of cardiovascular disease. A meta-analysis published in the Journal of the American College of Cardiology found that consuming nuts was associated with a 28% reduced risk of coronary heart disease.

To incorporate more nuts and seeds into your diet, try adding a handful to your morning oatmeal, using them as a topping for salads, or enjoying them as a healthy snack. Some particularly heart-healthy options include walnuts, almonds, flaxseeds, and chia seeds.

Olive Oil: Monounsaturated Fats for Arterial Health

Olive oil, a staple of the Mediterranean diet, is renowned for its heart-protective properties. Rich in monounsaturated fats and antioxidants, olive oil may play a significant role in preventing atherosclerosis. How does olive oil contribute to artery health?

• Contains oleic acid, a monounsaturated fat that can help reduce inflammation
• Rich in polyphenols, antioxidants that protect against oxidative stress
• May help improve endothelial function, promoting better blood flow
• Can help lower LDL cholesterol and increase HDL cholesterol

A study published in the New England Journal of Medicine found that participants following a Mediterranean diet supplemented with extra-virgin olive oil had a significantly reduced risk of major cardiovascular events compared to those following a low-fat diet.

To incorporate more olive oil into your diet, use it as a salad dressing, drizzle it over cooked vegetables, or use it for low-heat cooking. Opt for extra-virgin olive oil, which contains the highest levels of beneficial compounds.

Avocados: Nutrient-Dense Fruits for Heart Health

Avocados are nutrient-dense fruits that offer a variety of heart-healthy benefits. Rich in monounsaturated fats, fiber, and potassium, avocados may help prevent atherosclerosis through several mechanisms. How do avocados contribute to artery health?

• High in monounsaturated fats, which can help lower LDL cholesterol
• Rich in fiber, aiding in cholesterol management
• Contain potassium, which helps regulate blood pressure
• Provide antioxidants that combat oxidative stress

Research has shown that regular avocado consumption can improve lipid profiles and reduce the risk of cardiovascular disease. A study published in the Journal of the American Heart Association found that eating one avocado per day as part of a moderate-fat diet helped lower LDL cholesterol levels in overweight and obese individuals.

To incorporate more avocados into your diet, try adding slices to salads or sandwiches, using mashed avocado as a spread instead of butter, or blending it into smoothies for a creamy texture.

Whole Grains: Fiber-Rich Carbohydrates for Heart Health

Whole grains are an excellent source of fiber, vitamins, minerals, and antioxidants that may help prevent atherosclerosis. Unlike refined grains, whole grains retain all parts of the grain kernel, providing maximum nutritional benefits. How do whole grains contribute to artery health?

• High in soluble fiber, which helps lower cholesterol levels
• Contain antioxidants that combat inflammation and oxidative stress
• Provide B vitamins that may help lower homocysteine levels
• Have a low glycemic index, helping to regulate blood sugar levels

Numerous studies have shown that regular consumption of whole grains is associated with a reduced risk of cardiovascular disease. A meta-analysis published in the British Medical Journal found that people who ate the most whole grains had a 22% lower risk of coronary heart disease compared to those who ate the least.

To incorporate more whole grains into your diet, opt for whole grain bread and pasta, choose brown rice instead of white, and experiment with ancient grains like quinoa, amaranth, and millet.

Dark Chocolate: Antioxidant-Rich Treat for Heart Health

Dark chocolate, when consumed in moderation, may offer heart-protective benefits due to its high content of flavonoids and other antioxidants. How does dark chocolate contribute to artery health?

• Rich in flavonoids that help improve endothelial function
• Contains antioxidants that combat oxidative stress
• May help lower blood pressure
• Can improve lipid profiles by increasing HDL cholesterol and lowering LDL cholesterol

Research has shown that regular consumption of dark chocolate is associated with a reduced risk of cardiovascular disease. A study published in the journal Heart found that people who ate dark chocolate regularly had a lower risk of developing calcified plaque in their arteries compared to those who didn’t eat chocolate.

To incorporate dark chocolate into your diet, opt for varieties with at least 70% cocoa content and consume in moderation (about 1-2 ounces per day). You can enjoy it as a small dessert, add cocoa powder to smoothies, or use it in cooking for a rich, chocolatey flavor.

Garlic: Allium Vegetable with Potent Heart Benefits

Garlic, like its cousin the onion, is part of the Allium family and offers numerous health benefits, particularly for heart health. Rich in organosulfur compounds, garlic may play a significant role in preventing atherosclerosis. How does garlic contribute to artery health?

• Contains allicin, a compound with anti-inflammatory and antioxidant properties
• May help lower blood pressure
• Can improve cholesterol levels by lowering total and LDL cholesterol
• May help prevent platelet aggregation, reducing the risk of blood clots

Studies have shown that regular garlic consumption is associated with a reduced risk of cardiovascular disease. A meta-analysis published in the Journal of Nutrition found that garlic supplementation was associated with a significant reduction in both total and LDL cholesterol levels.

To incorporate more garlic into your diet, try adding fresh minced garlic to your cooking, roasting whole garlic cloves, or using garlic powder as a seasoning. For maximum health benefits, let crushed or chopped garlic sit for a few minutes before cooking to allow the beneficial compounds to form.

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.

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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Scientists have discovered a link between certain gene variants and atherosclerosis

Cholesterol-independent gene variants increase
risk of heart disease, diabetes, high blood pressure,
writes eurekalert.org with
reference to Science Translational Medicine.

High cholesterol is the most commonly understood cause
atherosclerosis, a hardening of the arteries that increases the risk of heart
seizure and stroke. But now scientists from the Medical School
Washington University in St. Louis identified a gene that,
likely plays a causative role in coronary artery disease
regardless of cholesterol levels. Gene is also possibly playing
role in the development of cardiovascular diseases such as
high blood pressure and diabetes.

By studying mice and human genetic data, researchers
found that the SVEP1 gene produces a protein that stimulates
plaque formation in the arteries. In mice that lacked
one copy of SVEP1 had less plaque in the arteries than mice with
both copies. The researchers also selectively reduced the protein in
the walls of the arteries of mice, which further reduced the risk of atherosclerosis.

By evaluating a person’s genetic data, the researchers found that
that genetic variations affecting the levels of this protein in
body correlate with the risk of developing plaque in the arteries.
Genetically determined high protein levels mean more
high risk of developing plaques and vice versa. Just the same they
found that higher protein levels correlated with more
high risk of diabetes and higher rates
blood pressure.

“Cardiovascular disease remains the most common
cause of death worldwide, said cardiologist Nathan O.
Stitziel, MD, Associate Professor of Medicine and Genetics. –
The main goal of the treatment of cardiovascular diseases properly
way focused on lowering cholesterol levels. But we must
be causes of cardiovascular disease that are not related
with cholesterol – or lipids – in the blood. We can lower the level
cholesterol to very low levels, but some people still
will carry a residual risk of developing coronary heart disease in
the future. We’re trying to figure out what else is going on so we can
improve that too.”

This is not the first non-lipid gene to be identified.
involved in cardiovascular disease. But exciting
aspect of this discovery is that, according to
researchers, it is better suited for developing future methods
treatment.

Researchers including co-authors In-Hyuk Jung, Ph.D.,
staff researcher, and Jared S. Elenbaas, PhD student at
Stitziel’s laboratories have also shown that this protein is
a complex structural molecule and is produced by smooth
vessels. Muscle cells, which are cells
walls of blood vessels, contract and relax the vascular
net. The protein has been shown to cause inflammation in plaques on
artery walls and makes plaques less stable. unstable
plaque is especially dangerous because it can come off, which
lead to the formation of a blood clot, which can cause cardiac
seizure or stroke.

“In animal models, we found that the protein induces
atherosclerosis and contributes to the instability of plaque, –
Jung said. – We also saw that it increases the amount
inflammatory immune cells in plaques and reduces collagen,
which performs a stabilizing function in plaques.”

Other genes previously identified as
increase the risk of cardiovascular disease, regardless of
cholesterol appears to play a widespread role in
body and are therefore more likely to have
far-reaching unwanted side effects, if
block to prevent cardiovascular
diseases. Although SVEP1 is essential for early embryonic development,
According to the researchers, elimination of the protein in adult mice does not
had a harmful effect.

“Human genetic data showed that this protein
occurs naturally in a wide range in the general population, which
suggests we could change its levels
in a safe manner and potentially reduce the risk of ischemic
heart disease,” Elenbaas said.

Current work in Stitziel’s group is focused on finding ways
block the protein or reduce its level in an attempt to determine
new compounds or possible treatments for coronary disease
heart and possibly high blood pressure and diabetes.
The researchers worked with the Office of Technology Management (OTM)
University of Washington to file a patent for therapy,
targeting the SVEP1 protein.

[Photo: eurekalert.org]

What foods and drinks are best for thinning the blood and cleaning blood vessels

Hot pepper is one of the best natural remedies for thrombosis
Photo: pixabay.com

Some foods and drinks help prevent and treat thrombosis.

Thrombosis is treated with blood thinners. But in the initial stages of the disease or for prevention, such drugs, on the contrary, can increase the risk of bleeding and stroke!

The so-called alkaline food, which helps to get rid of oxidative processes in the blood, will help replace medicines. So you can get an even greater effect than from pharmaceuticals, because the latter eliminate the symptoms, and the former treat the cause.

Foods and drinks that thin the blood:

• Water. Dehydration can lead to blood clotting and risk of thrombosis. Make sure you drink enough water throughout the day. The best liquids for hydration are freshly squeezed juices, as they have an alkaline effect.

• Garlic. Reduces blood cholesterol and triglyceride levels, is effective in preventing thrombosis, protects blood vessels and the heart from the harmful effects of free radicals.

• Turmeric. Helps prevent blood clotting, acts as an antiplatelet agent and may be a better alternative to this pharmaceutical.

• Ginger. Has a positive effect on platelet aggregation, making it useful for blood thinning. Contains a natural acid called salicylate, which is an anti-inflammatory and anticoagulant compound.

• Hot pepper. This is one of the fastest acting anticoagulants, preventing platelet aggregation that can cause blood clots. Eating a lot of pepper can even destroy blood clots!

• Pineapple. It contains an enzyme called bromelain, which is a natural blood thinner that reduces the stickiness of platelets. These benefits are increased when you pair pineapple with turmeric and ginger.

• Juicy fruits and vegetables. These are some of the best products to help thin your blood naturally. They are able to cleanse the blood of toxins, form alkali and contain minerals needed by the body.

Blood thinners:

• Vitamin B3. It has long been used as a natural blood-thinning supplement to lower bad cholesterol and help reduce the risk of heart disease or stroke.

• Vitamin E. Excellent natural remedy for preventing blood clots and hardening of the arteries.