Can you clear clogged arteries

Risk factors may include diet, smoking, and having obesity. The following sections look at the scientific evidence behind how diet can help with atherosclerosis and maintain artery health. The participants ate either a low fat or Mediterranean diet with extra virgin olive oil or nuts. During the study period, the groups eating the Mediterranean diets experienced fewer major cardiovascular events than those following the low fat diet.

In the DIRECT-Carotid study published in , researchers looked at how diet affected carotid artery thickness, a measure of atherosclerosis. They found that, over 2 years, diets resulting in weight loss positively affected arteries. Harmful molecules known as free radicals can oxidize low-density lipoprotein LDL cholesterol in the blood in a process called oxidative stress. This process contributes to inflammation and plaque in the arteries. Antioxidants can counteract oxidative stress, which could be why the antioxidant-rich Mediterranean diet is beneficial for atherosclerosis.

Studies suggest that antioxidants are beneficial for cardiovascular health, but researchers do not all agree. Many studies use synthetic forms of antioxidants, which may act differently than natural antioxidants from food sources. A review looked at the evidence for a plant-based diet in preventing atherosclerosis-related coronary artery disease.

The study suggested that red meat increases the molecule trimethylamine N-oxide, which contributes to atherosclerosis. In contrast, polyphenols , a group of antioxidants found in fruit and vegetables, may decrease the oxidation of LDL cholesterol.

The American Heart Association advise people to reduce their consumption of saturated fats and eliminate trans fats , which can help lower LDL cholesterol. However, some research suggests that saturated fat does not clog the arteries. People also need to be wary of factors other than fat. Eating foods high in sugar or refined carbohydrates can increase triglycerides in the blood and boost the risk of heart disease.

Overall, the evidence supports a Mediterranean-style diet of antioxidant-rich plant foods, olive oil, and nuts. People should be aware of their saturated fat and sugar intake and avoid all trans fats. To obtain a wide range of antioxidants, someone should vary the vegetables and fruits they eat. Moderating intake of starchy vegetables, such as potatoes and sweet potatoes, can help someone manage their weight and risk of cardiovascular disease.

The flavor of olive oil can vary according to where and how manufacturers extract it. A person can sample different types to see which they prefer. There are many different types of nuts to choose from, and someone can eat them as a snack or add them to salads or breakfasts.

If someone is trying to maintain a moderate weight, they should be aware of their portion size of nuts, since they can be high in calories. Fatty fish are part of the Mediterranean diet, and the omega-3 fatty acids that they contain have anti-inflammatory properties. People can include fatty fish in their meals up to twice a week but should limit their consumption of fish with higher mercury levels, such as swordfish and marlin.

The Mediterranean diet includes legumes, beans , and pulses. These contain protein , vitamins, and minerals and are a suitable alternative to meat for vegetarians and vegans. Stress can lead to tearing and plaque build-up of arterial walls. These little trees also contain sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries. It is recommended to have two to three servings of broccoli per week for the maximum benefits.

Broccoli is another versatile vegetable—it tastes great grilled, roasted or steamed and is a great side dish. Fatty fish—mackerel, salmon, sardines, herring and tuna—are rich in healthy fats, which can help to clear the arteries.

Baked and grilled fish are the most optimal for heart health. Instead of reaching for the cookie jar, try a healthier alternative—nuts. Almonds are the best choice because they are high in monounsaturated fats, vitamin E, fiber and protein.

The magnesium in almonds also prevents plaque formation and lowers blood pressure. The AHA recommends three to five servings per week one serving is equivalent to a handful. Nuts also make a great salad topper. Rich in antioxidants, it is one of the healthiest oils to use in cooking or for dressings. Use olive oil instead of butter and drizzle over salad or pasta. It is recommended to choose percent organic virgin olive oil for maximum health benefits. This summertime favorite is a great natural source of the amino acid L-citrulline, which boosts nitric oxide production in the body.

Nitric oxide causes the arteries to relax, decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of heart disease.

The main component of this spice is curcumin, which is a power anti-inflammatory. Also, ensure that you check the labels of all the food items you purchase as these contain salt as a preservative or flavoring agent. Heart healthy foods to include in your diet: 1. Olive oil Not all oils are created equal, olive oil is your best bet. Nuts Next time you get a craving for some mid-day snacks, reach for a pack of nuts over that pack of fries. Berries They are a great source of antioxidants and anthocyanins which help reduce the inflammation in the body.

Avocados This superfood helps in reducing the levels of bad LDL cholesterol in your body and is an excellent source of healthy fats. Beans Resistant starch that has been found in beans has been linked to better heart health. Seeds Flaxseed, pumpkin seeds, sunflower, chia, and others are all great sources of heart-healthy fiber and omega 3 fatty acids. Facebook Twitter Pinterest Whatsapp. Low Blood Pressure: Can it affect your pregnancy? You may also like. Symptoms of Heart Disease September 30, Atherosclerosis: Causes, symptoms and risk factors September 30, Pulmonary Valve Stenosis Causes, symptoms, and treatment September 30, A new innovative technique to treat Blue-Babies September 29, September 29, Cardiogenic shock — Causes, symptoms, and treatment September 28, Heart attacks in younger age: How to avoid September 17, July 6,