Plaque forms in the arteries of your heart as a result of elevated cholesterol levels writes Dr. Julian Whitaker in "Reversing Heart Disease." Although cholesterol promotes healthy hormone and cells in your body, high cholesterol levels can prompt plaque formation in your arteries and increase your heart disease risk. Adjusting your diet to include artery-friendly foods can help reverse plaque.
Fish
Fish contains omega-3 fatty acids, which can aid in plaque removal and lower overall cholesterol levels. In addition, it's a polyunsaturated fat that can lower triglycerides. The compounds docosahexaenoic acid and eicosapentaenoic acid, the omega-3 essential fatty nutrients found in fish, help prevent cardiovascular disease resulting from high blood pressure and increased cholesterol buildup in your heart. Fatty fish varieties include sardines, mackerel, herring, tuna and lake trout. Limit your fish intake to two servings weekly, due to the high mercury levels frequently found in fish.
Vegetables, Fruits and Whole Grains
High-fiber foods help eliminate and lower cholesterol in your body. Soluble fiber binds to bile acids containing cholesterol and causes them to be excreted from the body. With bile-acid reduction in your intestines, it prevents plaque buildup and allows less cholesterol absorption into the bloodstream, according Whitaker. Fiber also encourages weight maintenance and loss by decreasing cholesterol production in the liver. Fiber-rich foods include cereals, whole grains, vegetables and fruits.
Sesame Oils, Vegetables Oils, Nuts and Corns
Limit or restrict your fat intake to no more than 35 percent of your daily calories. The sources should come from polyunsaturated and monounsaturated fats, which can remove plaque from heart arteries and reduce cholesterol levels. The book "Cholesterol Cures," written by Dr. William Castelli, notes that monounsaturated fats help raise good cholesterol and lower bad cholesterol, which makes it more effective than polyunsaturated fats. Monounsaturated fats also help reduce plaque buildup on your arterial walls. Monounsaturated fats come from safflower, olive and sunflower oil. Polyunsaturated fats come from sesame oils, nuts and corn.
References
- American Heart Association: Know Your Fats
- "Reversing Heart Disease"; Dr. Julian Whitaker; 2002
- "Cholesterol Cures"; Dr. William Castelli; 2007
- University of Maryland Medical Center: Omega-3 Fatty Acids
