How can you prevent hardening of the arteries. What lifestyle changes are effective in reducing the risk of atherosclerosis. Which dietary choices support arterial health. Why is quitting smoking crucial for preventing atherosclerosis. How does regular exercise impact arterial health.

Understanding Atherosclerosis: The Silent Threat to Arterial Health

Atherosclerosis, the gradual buildup of plaque in the arteries, is a condition that develops insidiously over years. This process leads to the hardening and narrowing of arteries, significantly impacting cardiovascular health. While some risk factors for atherosclerosis are beyond our control, such as age and genetic predisposition, many others are modifiable through lifestyle choices.

Is atherosclerosis preventable? To a large extent, yes. By focusing on controllable risk factors, individuals can substantially reduce their likelihood of developing this condition. The key lies in adopting a heart-healthy lifestyle, which encompasses proper nutrition, regular physical activity, and abstinence from smoking.

The Crucial Role of Smoking Cessation in Arterial Health

Quitting smoking stands as the single most impactful step one can take to reduce the risk of atherosclerosis and other cardiovascular diseases. Smoking is not just a risk factor; it’s a leading preventable cause of death and illness in the United States, contributing to approximately 20% of annual deaths.

How does smoking contribute to atherosclerosis? The toxic chemicals in cigarette smoke enter the bloodstream, triggering a cascade of harmful effects:

• Increased inflammation in arterial walls
• Enhanced platelet aggregation, promoting blood clot formation
• Damage to the endothelial lining of blood vessels
• Reduction in oxygen-carrying capacity of blood

Given these profound impacts, quitting smoking is paramount. Healthcare providers can offer various strategies and support systems to aid in smoking cessation, including nicotine replacement therapies, prescription medications, and behavioral counseling.

Nourishing Your Arteries: The Heart-Healthy Diet Approach

Diet plays a pivotal role in preventing atherosclerosis. A heart-healthy diet isn’t just about restriction; it’s about making informed choices that support arterial health. What constitutes a heart-healthy diet? It’s a balanced approach that includes:

• Fruits and vegetables in abundance
• Whole grains
• Lean proteins, including fish rich in omega-3 fatty acids
• Low-fat dairy products
• Nuts, seeds, and legumes

Equally important is limiting intake of:

• Sodium
• Saturated and trans fats
• Refined carbohydrates
• Alcohol

Vegetable Choices for Arterial Health

Which vegetables are best for preventing atherosclerosis? While nearly all vegetables offer health benefits, some stand out for their cardiovascular benefits:

• Leafy greens (spinach, kale, collards) – rich in nitrates that help dilate blood vessels
• Cruciferous vegetables (broccoli, cauliflower) – contain sulforaphane, which may help prevent plaque buildup
• Colorful bell peppers – high in antioxidants that combat inflammation
• Garlic and onions – contain allicin, which may help lower blood pressure

It’s crucial to prioritize fresh or frozen vegetables and limit those prepared with creamy sauces or excessive sodium. Steaming, roasting, or sautéing in heart-healthy oils are preferable cooking methods.

Fruit Selection for Cardiovascular Wellness

Fruits are nature’s sweet treat and a powerhouse of nutrients beneficial for arterial health. Which fruits should you incorporate into your diet?

• Berries (strawberries, blueberries, raspberries) – rich in antioxidants and fiber
• Citrus fruits (oranges, grapefruits) – high in vitamin C and flavonoids
• Apples – contain pectin, a soluble fiber that may help lower cholesterol
• Pomegranates – may help reduce plaque buildup and improve blood flow

When selecting fruits, opt for fresh or frozen varieties without added sugars. If choosing canned fruits, ensure they’re packed in water or their own juice rather than syrup.

Grains: The Foundation of a Heart-Healthy Diet

Whole grains should form the cornerstone of your grain intake when aiming to prevent atherosclerosis. Why are whole grains superior to refined grains? They retain all parts of the grain kernel – the bran, germ, and endosperm – providing more nutrients and fiber.

Excellent whole grain choices include:

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

It’s advisable to limit or avoid refined grain products such as white bread, most commercial muffins, frozen waffles, and snack crackers. These products often lack fiber and essential nutrients, and may contribute to spikes in blood sugar levels.

The Power of Protein: Choosing Wisely for Arterial Health

Protein is an essential macronutrient, but not all protein sources are created equal when it comes to preventing atherosclerosis. Which protein sources should you prioritize?

• Lean meats (95% lean ground beef or pork)
• Skinless poultry
• Fish, especially cold-water fatty fish rich in omega-3 fatty acids
• Eggs
• Plant-based proteins (tofu, tempeh, legumes)

Why are these protein sources beneficial? They provide essential amino acids without the high levels of saturated fat found in fattier cuts of meat. Cold-water fish, in particular, offer omega-3 fatty acids that have anti-inflammatory properties and may help reduce the risk of atherosclerosis.

It’s important to limit or avoid:

• Fatty or marbled meats
• Processed meats (hot dogs, sausages, bacon)
• Breaded or fried meats and fish

These foods often contain high levels of saturated fat and, in the case of processed meats, harmful preservatives that may increase the risk of cardiovascular disease.

The Fat Factor: Navigating Dietary Fats for Optimal Arterial Health

Dietary fats play a crucial role in overall health, but choosing the right types is essential for preventing atherosclerosis. Which fats should you include in your diet, and which should you avoid?

Heart-Healthy Fat Sources

Incorporate these healthy fat sources into your diet:

• Nuts and nut butters (almonds, walnuts, pistachios)
• Seeds (sunflower, pumpkin, flax, chia)
• Avocados
• Olive oil
• Canola oil
• Other plant-based oils (sesame, sunflower, corn, soybean)

Why are these fats beneficial? They’re rich in monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol levels and reduce inflammation in the body. Nuts and seeds also provide fiber and plant sterols, which can further aid in cholesterol management.

Fats to Limit or Avoid

Reduce your intake of these fat sources:

• Butter
• Lard
• Bacon fat
• Cream and cream-based sauces
• Nondairy creamers
• Vegetable shortening
• Margarine made with trans fats

These fats are high in saturated or trans fats, which can raise LDL cholesterol levels and increase the risk of atherosclerosis. Trans fats, in particular, are especially harmful and should be avoided entirely if possible.

The Exercise Edge: Physical Activity’s Role in Preventing Atherosclerosis

Regular physical activity is a cornerstone of preventing atherosclerosis. How does exercise benefit arterial health?

• Improves circulation and blood flow
• Helps maintain a healthy weight
• Reduces blood pressure
• Increases HDL (good) cholesterol levels
• Helps manage stress, which can contribute to heart disease

What types of exercise are most beneficial for preventing atherosclerosis? A combination of aerobic exercise and strength training provides optimal benefits:

• Aerobic exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. This can include brisk walking, jogging, cycling, swimming, or dancing.
• Strength training: Incorporate resistance exercises at least twice a week. This can include weightlifting, bodyweight exercises, or resistance band workouts.

Remember, any amount of physical activity is better than none. If you’re new to exercise or have existing health conditions, consult with your healthcare provider before starting a new exercise regimen.

Beyond Diet and Exercise: Additional Strategies for Arterial Health

While diet and exercise form the foundation of atherosclerosis prevention, several other strategies can contribute to optimal arterial health:

Stress Management

Chronic stress can contribute to inflammation and other risk factors for atherosclerosis. Implement stress-reduction techniques such as:

• Meditation or mindfulness practices
• Deep breathing exercises
• Yoga
• Regular leisure activities or hobbies
• Adequate sleep (7-9 hours per night for most adults)

Regular Health Check-ups

Regular medical check-ups are crucial for monitoring risk factors and detecting early signs of atherosclerosis. Which health metrics should you keep an eye on?

• Blood pressure
• Cholesterol levels (total, LDL, HDL, and triglycerides)
• Blood glucose levels
• Body Mass Index (BMI) or waist circumference

Work with your healthcare provider to establish a schedule for these check-ups based on your individual risk factors and medical history.

Medication Management

In some cases, lifestyle modifications alone may not be sufficient to manage risk factors for atherosclerosis. Your doctor may recommend medications such as:

• Statins to lower cholesterol
• Antihypertensive medications to control blood pressure
• Antiplatelet drugs to prevent blood clots
• Diabetes medications to manage blood glucose levels

It’s crucial to take these medications as prescribed and communicate with your healthcare provider about any side effects or concerns.

The Long-term Outlook: Commitment to Arterial Health

Preventing atherosclerosis is not a short-term goal but a lifelong commitment to arterial health. By implementing the strategies outlined in this guide – from dietary changes and regular exercise to stress management and medical care – you can significantly reduce your risk of developing this condition.

Remember, small changes can lead to significant improvements over time. Start with manageable adjustments to your lifestyle and gradually build upon them. Consistency is key in preventing atherosclerosis and promoting overall cardiovascular health.

Are you at risk for atherosclerosis? If you have concerns about your arterial health or risk factors for atherosclerosis, don’t hesitate to consult with a healthcare professional. They can provide personalized advice and help you develop a comprehensive plan to protect your arteries and overall cardiovascular health.

By taking proactive steps to prevent atherosclerosis, you’re not just safeguarding your arteries – you’re investing in a healthier, more vibrant future. Remember, it’s never too late to start prioritizing your arterial health. Every positive choice you make today can contribute to a healthier tomorrow.

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.

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.