Arterial plaque is made of low-density lipoprotein, or bad cholesterol. When too much of this waxy compound circulates in the bloodstream, it builds up in the inner walls of arteries, leading to life-threatening conditions, such as arterial, coronary and heart disease, stroke, and heart attack, according to the American Heart Association. Eating certain foods not only can lower your overall cholesterol, it also can aid in removing accumulated plaque.
Oatmeal
Oatmeal contains an abundance of soluble fiber -- the compound responsible for lowering your total LDL levels. Colorado State University Extension recommends consuming 14 g of fiber per 1,000 calories consumed. The average American only eats 14 g of fiber per day, which is significantly less than the recommended level. One cup of cooked oatmeal contains approximately 4 g of fiber, according to the university.
Fish
Fatty fish help clear artery plaque due to the presence of omega-3 fatty acids, which also help lower blood pressure and the risk of blood clots, according to Mary and Jo McGowan in their book "50 Ways to Lower Your Cholesterol." These acids may also help slow the formation of plaque within the arteries and decrease overall inflammation often associated with heart conditions, the authors say. Fish like salmon, herring, mackerel, salmon and trout are excellent sources of omega-3s.
Nuts
Nuts are extremely rich in polyunsaturated fats, which help maintain and promote arterial health. The U.S. Food and Drug Administration advocates eating 1 oz of nuts each day to reduce the risk of heart disease. Nuts like almonds, walnuts, pistachio, hazelnuts, pecans and peanuts are conducive to clearing arterial buildup. Ensure that the nuts are not salted or sugar coated as this negates the benefits.
References
- American Heart Association: HDL and LDL Cholesterol
- "50 Ways to Lower Your Cholesterol"; Mary McGowan and Jo McGowan; 2002
- Colorado State University Extension: Dietary Fiber
- U.S. Food and Drug Administration: Qualified Health Claims - Letter of Enforcement Discretion - Nuts and Coronary Heart Disease
