Milly Gaines
Diet and lifestyle are major contributors to arterial blockages, which can lead to serious health issues such as heart disease, stroke, and other cardiovascular problems. While medication can help reduce plaque build-up, making healthy dietary changes is one of the most important things one can do to keep arteries clear. A heart-healthy diet, regular exercise, and stress management can help lower the risk of complications from atherosclerosis and prevent the condition from worsening.
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What You'll Learn
Lowering LDL cholesterol levels
Dietary changes play a crucial role in lowering LDL cholesterol levels. A largely vegetarian diet, rich in fruits, vegetables, whole grains, and plant-based proteins, can substantially lower LDL. Oats, barley, psyllium, okra, eggplant, and soy products are particularly effective due to their high soluble fiber content, which binds cholesterol in the digestive system and prevents its absorption.
Fatty fish, such as salmon or tuna, are also recommended two to three times a week. These fish are a great source of omega-3 fatty acids, which directly lower LDL. Additionally, replacing meat with fish helps reduce LDL-boosting saturated fats in your diet. Polyunsaturated fats, found in certain plant-based oils, also contribute to lowering LDL levels.
Some foods are fortified with plant sterols and stanols, which block the absorption of cholesterol in the body. Examples include certain margarines, granola bars, orange juice, and even chocolate. Consuming 2 grams of plant sterols or stanols per day can lower LDL cholesterol by approximately 10%.
While dietary changes are a powerful tool, they should be complemented by other lifestyle modifications. Regular physical exercise and stress management are essential components of a healthy lifestyle that can help lower your risk of complications from atherosclerosis. Additionally, maintaining a moderate weight and managing conditions like high blood pressure are crucial.
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Reducing saturated fat intake
While diet and lifestyle are major contributors to arterial blockages, it is not possible to make plaque disappear. However, with lifestyle changes and medication, plaque can be stabilised and reduced.
The American Heart Association advises people to reduce their consumption of saturated fats and eliminate trans fats, which can help lower low-density lipoprotein (LDL) or "bad" cholesterol. This type of cholesterol is associated with atherosclerosis development and an increased risk of other cardiovascular diseases, including high blood pressure.
To reduce your saturated fat intake, try the following:
- Choose lean proteins and remove the skin from poultry to cut down on fat.
- Pick leaner cuts of beef and pork.
- Trim visible fat before cooking to reduce unnecessary saturated fat.
- Bake, grill, or broil instead of frying.
- Eat more fruits and vegetables, which are naturally fat-free and packed with heart-healthy nutrients.
- Choose fish and chicken over red meat.
- Opt for plant-based foods.
- Use reduced-fat spreads, such as those based on olive or sunflower oils.
- Choose lower-fat or reduced-fat dairy products or dairy alternatives.
- Measure oil with a teaspoon to control the amount you use, or use an oil spray.
- Choose lower-sugar yoghurt.
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Eating plant-based foods
Atherosclerosis, or clogged arteries, is caused by plaques of cholesterol, fat, and other substances building up inside the blood vessels. This can lead to a gradual narrowing of the arteries, reducing blood flow and causing complications such as angina (chest pain) and heart attacks.
A plant-based diet, focusing on whole foods, can help to slow the progression of coronary artery disease and reduce the risk of atherosclerosis. Plant-based diets are typically low in saturated fat and exclude animal-derived products, including red and processed meats, which are associated with higher risk. Instead, they emphasise the consumption of fruits, vegetables, whole grains, legumes, and flaxseed. These foods are rich in nutrients and bioactive components, such as polyphenols, flavonoids, and plant sterols, which have protective effects on vascular endothelial cells and can help lower "bad" cholesterol levels.
It is important to note that not all plant-based foods are equally beneficial. Unwholesome plant-derived foods, such as sweetened beverages, refined grains, and potatoes, can have a negative impact on heart health. Therefore, it is crucial to focus on a healthy plant-based diet that includes a variety of whole foods to optimise body function and reduce the risk of cardiovascular disease.
In addition to a plant-based diet, other lifestyle changes, such as regular physical exercise, stress management, and maintaining a healthy weight, are essential for improving cardiovascular health and reducing the risk of complications from atherosclerosis.
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Limiting animal products
While it is not possible to make plaque disappear, it can be stabilised and shrunk through medication and lifestyle changes. A healthy diet is a key part of managing and preventing heart disease.
The American Heart Association recommends reducing the consumption of saturated fats and eliminating trans fats, which can help lower low-density lipoprotein (LDL) or "bad" cholesterol. LDL is associated with atherosclerosis development and an increased risk of other cardiovascular diseases, including high blood pressure.
Diets that focus on whole foods, such as vegetables, fruits, and grains, while limiting processed carbohydrates and animal proteins, carry a significantly lower risk for heart disease development than diets that prioritise animal products. Plant-based diets can help slow coronary artery disease progression and reduce the risk of atherosclerosis.
The Mediterranean diet, which includes olive oil, fruits, vegetables, nuts, and fish, is also recommended for heart health. This diet is low in red or processed meats and moderate in cheese and wine consumption.
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is another option. This eating plan emphasises vegetables, fruits, and whole grains while limiting or avoiding saturated fat, sugar, and salt. The DASH diet has been shown to lower LDL cholesterol and reduce plaque.
In addition to diet, regular physical exercise and stress management are important components of a healthy lifestyle that can help lower the risk of complications from atherosclerosis.
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Exercising regularly
Exercise is essential for maintaining optimal circulatory system functioning and protecting against heart disease. Regular exercise is one of the best ways to maintain artery health.
Exercising muscles need more blood, and in response to regular exercise, they grow more blood vessels by expanding the network of capillaries. This, in turn, boosts muscle cells' ability to use oxygen to generate energy. Regular exercise also helps keep arteries young. Italian researchers studied people who biked, ran, or swam at very high levels and found that age had a much smaller effect on their endothelial function and nitric oxide production. Even just 2-3 miles of brisk walking nearly every day can make a significant difference.
Aerobic exercise can help raise HDL ("good" cholesterol) levels, lower blood pressure, burn body fat, and lower blood sugar levels. Exercise combined with weight loss can also lower LDL ("bad" cholesterol) levels. It is recommended to aim for at least 150 minutes per week of moderate-intensity exercise.
High-intensity exercise, such as that performed by athletes, has been associated with a higher prevalence of coronary atherosclerosis and coronary artery calcification. However, the plaques found in athletes tend to be more stable and less likely to rupture, resulting in a lower risk of cardiovascular events.
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Frequently asked questions
Yes, diet change can help reduce plaque buildup in arteries. Eating a heart-healthy diet that is low in cholesterol and saturated fats can help manage and prevent heart disease.
A heart-healthy diet includes foods that are high in soluble fiber, such as vegetables, fruits, whole grains, nuts, and fish. It is also important to limit foods high in saturated fat and eliminate trans fats, as these can increase "bad" cholesterol levels and lead to plaque buildup.
Yes, some specific foods that can help reduce plaque in arteries include:
- Garlic, which has been shown to reduce LDL cholesterol levels and lower blood pressure
- Nuts, such as hazelnuts, almonds, pecans, cashews, walnuts, and macadamia nuts, which are rich in monounsaturated fat and have been shown to improve cholesterol levels
- Avocados, olive oil, and other plant-based oils, which contain polyunsaturated and monounsaturated fatty acids that can help reduce plaque buildup by lowering bad cholesterol levels and increasing good cholesterol levels
Yes, in addition to diet change, other lifestyle changes that can help reduce plaque in arteries include:
- Regular physical exercise
- Managing stress
- Quitting smoking
