Atherosclerosis is the top leading causes of heart disease, including coronary artery disease, which is the most common type of heart disease in the US.
Atherosclerosis causes of approximately 50% of deaths in Western countries.
The possibility to develop atherosclerosis are higher if you:
- Have high LDL (bad) cholesterol
- Have high blood pressure
- Smoking cigarettes
- Have a family history of atherosclerosis
- Following bad diet
- Participate in a sedentary lifestyle
On the other side, following a diet rich in certain foods like vegetables, fruits and fish has been proven to lower the risk of atherosclerosis and heart disease.
Here are 8 foods that can help prevent clogged arteries.
Berries include blueberries, strawberries, blueberries, raspberries, and blackberries.
These fruits are associated with an impressive number of health benefits, including their ability to reduce inflammation and improve heart health.
Berries are riched with fiber including vitamins and minerals. These include flavonoid antioxidants, which are known to help improve heart health.
Eating berries constantly reduces risk factors for atherosclerosis as per the research, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels.
Moreover, they are good preventer for clogged arteries as they lower inflammation and cholesterol buildup, also they improve artery function, and protect against cell damage.
2. Beans: Contain fiber and everybody knows that is good for a healthy. Eating high fiber foods like beans is essential to prevent atherosclerosis.
Eating beans is a great way to keep cholesterol levels in check, reducing the risk of clogged arteries. Many studies have shown that eating beans can significantly lower LDL (bad) cholesterol levels.
26 high-quality studies found that diets that contains (130 grams) of beans per day were related with remarkably lower levels of LDL (bad) cholesterol compared to control diets.
Research has also proven that diets rich in beans can lower your blood pressure and improving artery function, also lowering the risk of type 2 diabetes. All of these effects can lower the risk of atherosclerosis.
It contains the necessary nutrients, including omega-3 fats. Eating fish rich in omega-3s can help reduce the risk of atherosclerosis.
Studies show that omega-3s help reduce the expression of cell adhesion molecules, which are proteins that allow cells to adhere to each other and to their environment.
Additionally, fish intake has been associated with a reduced risk of atherosclerosis, as per a study of 1000 people compared participants who ate less than 1 serving of fish a week with those who ate 2 or more servings of fish a week.
The study found that 15% of the people who ate less fish had atherosclerosis in the carotid arteries, which carry blood to the brain, compared to just 6.6% of those in the group who ate fish.
4. Tomatoes and tomato-based products: Are good in reducing the development of atherosclerosis, as they contain plant compounds that can be particularly helpful.
For example, tomatoes contain lycopene, a carotenoid pigment, which can have impressive health benefits.
Studies show that consuming lycopene-rich tomato products can help reduce inflammation, increase HDL (good) cholesterol, and lower your risk of heart disease.
Interestingly, the combination of cooked tomato with olive oil can offer the most protection against clogged arteries.
A study in 60 people found that eating tomato sauce with olive oil had the greatest effect on lowering adhesion molecules and inflammatory proteins.
However, all tomato preparations increased HDL (good) cholesterol and lowered total cholesterol.
5. Onions: Are part of the Allium genus and are linked to a number of health benefits. Research has shown that a diet rich in these popular vegetables can protect your arteries.
A 15-year study that followed 1,226 women aged 70 and older found that a higher intake of Allium vegetables such as onions was associated with a lower risk of disease-related death caused by atherosclerosis (25).
Onions contain sulfur compounds that scientists believe can help prevent inflammation of the blood vessels, inhibit the build-up of platelets in the blood, and increase the availability of nitric oxide.
All of these effects can help protect against atherosclerosis and improve the health of the arteries.
6. Citrus fruits
Beside that Citrus fruits are mouthwatering and provide multi-vitamins including minerals, and antioxidants and of course flavonoids! It also decrease inflammation and help your body to prevent free radicals from oxidizing LDL (bad) cholesterol. Oxidized LDL is connected with the development and continuation of atherosclerosis.
That’s why citrus consumption is related with a reduced risk of heart disease and stroke, which 2 conditions related to atherosclerosis.
Spices, such as ginger, pepper, chili, and cinnamon, can help protect against clogged arteries.
These and other spices have anti-inflammatory qualities and can help remove free radicals, enhance blood lipid levels, and reduce the build-up of platelets in the blood.
You can easily increase your daily spice intake by adding these versatile flavorings to your oatmeal, soups or even in your daily dish.
8. Flax seeds
Are very important as they’re not only contain high fiber and healthy fats but also they are contain vitamins and minerals also calcium and magnesium. In addition to being very nutritious, flax seeds can help prevent atherosclerosis.
One study has shown that rabbits who ate flax seeds after having a high-cholesterol diet experienced a 50% reduction in plaque formation compared to animals that did not eat flax seeds.
Flax seeds have secoisolariciresinol diglucoside (SDG),means an anti-inflammatory and cholesterol-lowering lignan compound whose prevents counter atherosclerosis.
9. Cruciferous vegetables
Make sure to add cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet as they help reducing your chances of developing clogged arteries.
Studies show that eating cruciferous vegetables is connected with a lower risk of atherosclerosis.
A study in 1,500 women found that eating cruciferous vegetables was associated with reduced carotid intima-media thickness (CIMT).
Healthcare providers use this measure to assess a person’s risk for an atherosclerosis-related disease.
Research has also linked the intake of cruciferous vegetables to reduced arterial calcification and the risk of death caused by a disease related to atherosclerosis.
Arterial calcification leads to hardening of the arteries in atherosclerosis.
Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that performs many essential functions in your body.
Inflammation of the blood vessels causes a decrease in nitric oxide production.
Eating foods like beets that are high in dietary nitrates can help improve blood vessel function and decrease inflammation, which can help prevent atherosclerosis.
Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death.