Atherosclerosis is recognized as a major cause of heart disease, including coronary artery disease, the most common type of heart disease in the United States, and atherosclerosis is the underlying cause of approximately 50% of deaths in Western countries (1). A chronic inflammatory disease with multiple risk factors. (1, 2, 3):
The higher (bad) LDL cholesterol levels, the more likely you are to develop atherosclerosis.
Have high blood pressure, smoke a cigarette, have diabetes, There is a family, history of atherosclerosis, fat, Eat poor quality food, Living a sedentary life
On the other hand, diets rich in certain foods such as vegetables, fruits and fish have been shown to reduce the risk of atherosclerosis and heart disease (4).
Here are 15 foods that can help prevent clogged arteries.
1. Berry:
Berries include blueberries, strawberries, cranberries, raspberries and blackberries.
These fruits are associated with an impressive array of health benefits, including the ability to reduce inflammation and improve heart health. Packed tightly. These include flavonoid antioxidants known to improve heart health (5).
Studies have also shown that berry consumption significantly reduces risk factors for atherosclerosis, including higher LDL (bad) cholesterol, blood pressure, and blood sugar levels (6, 7).
Berries help prevent clogged arteries by reducing inflammation and cholesterol buildup, improving artery function, and protecting against cell damage (8). Known for its abundance and heart health benefits. Consuming high-fiber foods like beans is essential for preventing atherosclerosis (9).
2. Beans:
Eating beans is an excellent way to control cholesterol levels, thereby reducing the risk of clogged arteries Many studies have shown that eating beans can significantly lower LDL (bad) cholesterol levels As shown (10, 11, 12).
A review of 26 high-quality studies found that a diet containing about one serving (130 grams) of beans per day was associated with significantly lower levels of LDL (bad) cholesterol than a control diet. OK (12). Studies also show that a diet high in beans lowers blood pressure, improves artery function, and reduces the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis (13, 14, 15).
3. Fish:
Fish is rich in essential nutrients including omega-3 fats. Eating fish rich in omega-3 may help reduce the risk of atherosclerosis. Studies have shown that omega-3 fatty acids help reduce the expression of cell adhesion molecules. In response to inflammation, the body releases cell adhesion molecules, which clog arteries (16, 17, 18, 19).
In addition, fish consumption has been shown to reduce the risk of atherosclerosis. One study compared 961 participants who ate less than 1 serving of fish per week to those who ate 2 or more servings of fish per week. The study found that 13.3% of those who ate less fish had atherosclerosis in the carotid arteries that supply blood to the brain.
4. Tomatoes and processed tomato products:
Tomatoes and tomato products contain plant compounds that are particularly helpful in reducing the development of atherosclerosis. For example, tomatoes contain lycopene, a carotenoid pigment, which may have surprising health benefits. Studies have shown that consuming lycopene-rich tomato products reduces inflammation and increases HDL (good) cholesterol and has been shown to reduce the risk of heart disease (21, 22, 23). Interestingly, a combination of cooked tomatoes and olive oil can prevent clogged arteries. A study of 40 people found that tomato sauce and olive oil consumed together had the greatest effect on reducing sticky molecules and inflammatory proteins compared to raw tomatoes or regular tomato sauce. But all tomato products increase HDL (good) cholesterol and decrease total cholesterol (24).
5. Onions:
Onions belong to the genus Allium and are associated with many health benefits. Studies have shown that a diet rich in this popular vegetable can protect arteries. A 15-year study of 1,226 women age 70 and older found that a higher intake of allium vegetables, such as onions, was associated with a lower risk of death from atherosclerosis. (25). Onions contain sulfur compounds that scientists believe may help prevent inflammation in blood vessels, reduce platelet aggregation, and increase the availability of nitric oxide (25, 26). All these effects help prevent atherosclerosis and improve arterial health.
6. Citrus fruits:
Citrus fruits are delicious and provide various vitamins, minerals, flavonoids and other antioxidants. Citrus flavonoids reduce inflammation and prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL has been implicated in the development and progression of atherosclerosis (27, 28). This is why citrus consumption may be associated with a reduced risk of heart disease and stroke, two conditions associated with atherosclerosis (29).
7. Spices:
Spices such as ginger, pepper, and cinnamon may help prevent clogged arteries (30). These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce platelet aggregation in the blood (30). Easily increase your spice usage by adding this versatile flavor to oatmeal, soups, stews, or any other dish you can think of.
8. Flaxseed:
Flaxseed is a little powerhouse of nutrition. Rich in dietary fiber, healthy fats, vitamins and minerals such as calcium and magnesium. Flaxseed is not only highly nutritious, but it also helps prevent atherosclerosis. In one study, rabbits that ate flaxseed after a high-cholesterol diet were more likely to eat flaxseed than animals that didn’t. , has been found to reduce plaque formation by 40% (31). Tamarind seeds contain secoisolaricirecinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound with anti-atherosclerotic properties (32). Contains an anti-inflammatory and cholesterol-lowering lignan compound with atherosclerotic properties
9. Cruciferous vegetables:
Adding cruciferous vegetables such as broccoli, cabbage and cauliflower to your diet can help reduce your chances of clogged arteries. Studies have shown that consumption of cruciferous vegetables reduces the risk of atherosclerosis. A study of 1,500 women found that consumption of cruciferous vegetables was associated with a reduction in carotid artery intima-media thickness (CIMT) (33). Health care providers use this measurement to estimate the risk of atherosclerosis-related diseases. Studies have also shown that consumption of cruciferous vegetables is associated with reduced calcification in arteries and a reduced risk of death from atherosclerosis-related diseases ( 25 , 34 , 35 ). Arteriosclerosis leads to atherosclerosis of arteriosclerosis.
10. Beat:
Beets are a rich source of nitrates, which are converted to nitric oxide, a signaling molecule that performs many important functions in the body. Inflammation of the blood vessels reduces nitric oxide production. Eating foods rich in dietary nitrate, such as beets, can improve vascular function, reduce inflammation, and help prevent atherosclerosis (36, 37). Studies have also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death (38).
11. Oats:
Oats are great for atherosclerosis and those trying to prevent clogged arteries. Eating oats can help significantly reduce risk factors for atherosclerosis, including high levels of total and LDL (bad) cholesterol (39). Oats also contain antioxidants called aventramides, which help inhibit inflammatory proteins and glue molecules called cytokines. It helps prevent atherosclerosis (40, 41). ) Eating oat bran rich in dietary fiber is also effective. A study of 716 people with coronary artery disease found that those who regularly ate oat fiber had lower LDL (bad) cholesterol and inflammatory markers than those who did not eat oat fiber. I understand (reference). The study also found that oat fiber intake was associated with a reduced risk of revascularization, a process used to increase oxygen flow to the heart and other parts of the body. did This may be necessary if atherosclerosis restricts blood flow (42).
12. Nuts and seeds:
Nuts and seeds provide protein, fiber, healthy fats, vitamins and minerals. An excellent source of In addition, these small, versatile foods can help prevent clogged arteries. Studies consistently show that consuming nuts and seeds can significantly improve risk factors for atherosclerosis For example, eating nuts and seeds can lower LDL (bad) cholesterol and blood pressure and raise HDL (good) cholesterol ( 43 , 44 , 45 , 46 ). Studies also show that eating nuts and seeds lowers blood sugar and may help prevent diabetes, a known risk factor for atherosclerosis (43, 47). Additionally, eating nuts and seeds may improve vascular function and protect against heart disease (48, 49).
13. Leafy greens:
Vegetables like lettuce, kale, arugula, chard and spinach provide plenty of nutrients that help prevent atherosclerosis. Leafy greens are a good source of dietary nitrates, which help improve blood vessel function and reduce inflammation. They are also rich in potassium. This mineral helps prevent atherosclerosis, a process that contributes to atherosclerosis (36, 50). Additionally, numerous studies have shown that eating green vegetables is a great way to reduce the risk of heart disease. A review of eight studies found that consumption of green leafy vegetables was associated with a significant reduction in heart disease risk of up to 15.8% (51).
14. Cocoa and dark chocolate:
Cocoa and dark chocolate products are not only delicious, but also help prevent atherosclerosis. A study involving 2,217 participants found that eating chocolate reduced atherosclerotic plaque in coronary arteries. These arteries carry oxygen-rich blood to the heart (52). Studies also show that eating chocolate reduces the risk of stroke, heart disease, and diabetes (2Trusted Source). Also, cocoa and dark chocolate products are rich in polyphenolic botanicals. They increase nitric oxide production, help reduce arterial inflammation, and improve physical function in patients with atherosclerosis (54). The study compared the effects of eating dark and milk chocolate in 20 people with peripheral artery disease, a disease caused by atherosclerosis. Dark chocolate is defined in this study as having more than 85% cocoa content. Researchers found that consuming 40 grams of dark chocolate significantly improved growth time and blood nitric oxide levels compared to consuming milk chocolate (54).
15. Olive oil:
The Mediterranean diet is rich in fibrous vegetables, beans and olive oil. It has long been associated with advanced heart disease. Olive oil may help reduce the risk of atherosclerosis. ) olive oil significantly improved vascular function and reduced markers of inflammation in participants (55). We concluded that this was associated with a reduction in inflammatory markers associated with sclerosis and a reduction in the risk of heart disease and complications (56). Scientists attribute its ability to improve the health of the heart and blood vessels to olive oil’s high content of polyphenolic compounds. Note that less refined extra virgin olive oil contains significantly more polyphenols than more refined olive oil (56, 57, 58).
Conclusion:
Eating a healthy diet rich in nutrient-dense foods can help reduce the risk of blocked arteries. Studies have shown that adding foods like cruciferous vegetables, fish, fruit, olive oil, oats, onions, green leafy vegetables and beans to your diet can help prevent atherosclerosis. All of the above foods have many other benefits as well. Incorporating these into your daily routine can significantly reduce your risk of illness and improve your overall health.
