Arteries are blood vessels that transport nutrients and oxygen from your heart to all areas of your body. Arteriosclerosis, or hardening of the arteries, occurs when excessive pressure in your arteries causes your normally flexible, elastic arteries to become dense and stiff. Arteriosclerosis can also stem from fat buildup in your arteries. In addition to not smoking, maintaining healthy body weight and exercising regularly, a nutritious diet, limited in problematic foods, can help prevent or reverse arterial damage.
High-Fat Meats
High-fat meats contain rich amounts of saturated fat and cholesterol. According to the American Heart Association, saturated fat is the main dietary cause of high cholesterol --- a significant risk factor for arteriosclerosis. To improve cholesterol levels, limit or avoid meats particularly high in fat, such as organ meats, pork sausage, pork bacon, turkey bacon, hot dogs, deli meats, fried chicken, bratwurst and meats prepared with butter or creamy sauces. Cutting visible fat away from steaks and reducing your portion sizes when you do consume red meat can also help.
High-Fat Dairy Products
High-fat dairy products, though valuable sources of protein and calcium, can lead to hardened arteries, particularly when consumed in excess. Similar to high-fat meats, whole milk and whole milk products such as 2 percent milk, heavy cream, ice cream and cheeses contribute rich amounts of saturated fat and cholesterol. Dairy-based dishes to avoid include nachos, cheesecake, meat and cheese-topped pizza, pasta Alfredo and coffee drinks prepared with whole milk or cream.
Commercial Snack Foods
Commercially prepared snack foods, such as crackers, chips, cookies, cakes, pie crust and pastries, contain trans-fats -- fats created through a process in which hydrogen is added to vegetable oil to form a more solid, long-lasting fat source. Unfortunately, trans-fats may also solidify your arteries. The Mayo Clinic describes trans-fats as "double trouble" for your cardiovascular health, because they have the capacity to increase your LDL, or "bad," cholesterol, and decrease your HDL, or "good," cholesterol. To prevent this occurrence, check food packaging and avoid all foods that list hydrogenated vegetable oil, shortening or margarine as ingredients.
Added Sugars
Added sugars, such as cane sugar, honey and corn syrup, are substances that add sweet flavor and calories, but few nutritional benefits, to foods. While added sugars themselves are naturally fat and cholesterol-free, they can disrupt your blood sugar levels and lead to overeating, weight gain and poor arterial health. A diet rich in added sugars also provides little room for nutritious foods that reduce your risk for arteriosclerosis, such as fruits, vegetables and whole grains. Basing your diet on these foods can help reduce blood pressure, high cholesterol and other arteriosclerosis risk factors, according to the Mayo Clinic. For the best results, limit or avoid foods and beverages particularly rich in added sugars, such as regular soft drinks, candy, milk chocolate, frosting, pancake syrup, jelly and cereals and baked goods that list a form of sugar within the top ingredients on nutrition labels.
