Over time, high blood cholesterol can lead to a buildup of plaques in your arteries, called atherosclerosis, causing restricted blood flow. This means your heart has to work harder to pump blood throughout your body, which can increase the risk of heart attack and stroke. Because severely clogged arteries can be life-threatening, it's important that you follow a diet low in cholesterol to reduce arterial deposits.
Fats and Cholesterol
In order to clear your arteries, you must restrict the amount of fats in your diet, according to the Mayo Clinic. Excess fat consumption is the chief contributor to artery buildup. This means limiting or eliminating butter, margarine and shortening from your diet. Choosing lean cuts of meat also can reduce the amount of fat. Keep a food journal of the fats you consume daily and aim for the following values: less than 7 percent of your total daily calories from saturated fats; less than 1 percent of daily calories from trans fats; and less than 200 milligrams of cholesterol per day if you have been diagnosed with high cholesterol.
"Super" Foods
When it comes to clearing your arteries, some foods stand out above the rest as ideal for heart health, according to Health Castle. These include oatmeal and oat bran, which have been shown to lower low-density lipoprotein --- the artery-clogging form of cholesterol. Salmon, mackerel, sardines, trout and herring, which all contain heart-healthy omega-3 fatty acids, also can help clear arteries. Nuts have been shown to lower blood cholesterol levels. Other LDL-lowering foods include those fortified with plant sterols, which are found in orange juice, some salad dressings and some spreads.
Sample Meal Plan
Eating an artery-clearing diet requires careful dietary planning to ensure you do not succumb to the temptations of high-fat foods, according to Family Education. This sample diet can provide guidance. For breakfast, eat a serving of cooked oatmeal with berries and ground flaxseeds added. Consume this with a slice of whole-wheat toast with a plant sterol spread. Have a morning snack of fruit, nuts or nonfat flavored yogurt. Next, pair a sandwich and salad filled with fresh-cut vegetables. Have another afternoon snack and then enjoy a salad, grilled chicken breast, grilled vegetables and a cup of brown rice.
Eating at Restaurants
Eating heart-smart meals at restaurants can seem difficult, but it's not impossible, according to the American Heart Association. In order to stick to your artery-clearing diet, ask for all sauces and additives on the side --- such as butter, salad dressing and gravy. You also should restrict high-sodium products, such as teriyaki or soy sauce, pickled foods or foods served au jus. Do not order anything fried; instead, ask for broiled or baked. Avoid unneeded extras, such as breads, cocktails and appetizers.
Portion Sizes
To reduce your body's level of arterial plaque, pay careful attention to portion sizes. Even a healthy food can become high in calories and fat if too much is consumed. Read the back of food labels carefully to ensure you are consuming the correct portion size, according to the Mayo Clinic. Keep in mind that one pasta serving equals a half-cup and a serving of meat is the size of a deck of cards.
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