Arteriosclerosis, also called coronary artery disease, is a condition in which fat accumulates in your arteries, causing them to become thick, narrowed and inelastic. Though the specific cause remains unknown, arteriosclerosis may stem from arterial injuries caused by smoking, high blood pressure, high cholesterol and/or diabetes. Adopting a dietary lifestyle that promotes healthy weight management and heart health can help prevent or reduce the progression of arteriosclerosis, minimizing your risk for heart attack or stroke.
Fruits and Vegetables
Fruits and vegetables play a valuable role in a heart-healthy diet. According to a research analysis published in the "Journal of Human Hypertension" in April 2007, which examined the diets and cardiovascular health of 278,459 individuals, increasing your consumption of fruits and vegetables from fewer than three servings per day to more than five servings per day is associated with a 17 percent reduced risk for coronary artery disease. Fruits and vegetables provide rich amounts of antioxidants, which help your body protect itself from infections and disease, and fiber, which promotes appetite control, digestive function and positive cholesterol levels. Fruits and vegetables particularly rich in antioxidants and fiber include berries, cherries, oranges, grapefruit, red grapes, mango, kiwi, papaya, spinach, kale, bell peppers, broccoli, brussels sprouts and winter squash.
Whole Grains
Whole grains, such as whole wheat, barley, brown rice, wild rice, quinoa, oats and popcorn, are additional sources of fiber and potent nutrients, including B vitamins, iron and selenium. MayoClinic.com recommends replacing enriched carbohydrate sources, such as white bread, with whole-grain equivalents, such as 100 percent whole-grain bread, as a useful dietary step for preventing or slowing the progression of arteriosclerosis. When purchasing whole-grain breads, cereals, pasta, rice dishes and baked goods, check nutrition labels of food packaging. Choose those that list whole grains as primary ingredients for best potential results.
Cold-Water Fish
Cold-water fish are prime sources of protein, nutrients and healthy fats known as omega-3 fatty acids. Omega-3 fats provide anti-inflammatory effects and promote positive arterial health and brain function. Fatty fish also provide heart-healthy alternatives to protein sources high in saturated fat, such as red, fried and organ meats. Fish particularly rich in omega-3 include salmon, albacore tuna, herring, lake trout, flounder, sardines, mackerel and halibut. The American Heart Association recommends incorporating cold-water fish into your diet at least twice per week for optimum health.
Legumes
Legumes, such as beans, lentils and split-peas, provide a blend of protein, fiber and potent plant-derived nutrients known as phytonutrients. The rich fiber content of legumes can help lower your cholesterol and reduce your risk for heart disease. One-half of your daily recommended intake of fiber, or 25 to 35g, may be met by eating 1/2 cup of cooked legumes. Nutritious dishes based upon legumes include split pea or lentil soup, low-fat vegetarian chili, chilled bean salad, hummus, and bean- and vegetable-filled burritos.
References
- MayoClinic.com: Arteriosclerosis/Atherosclerosis: Causes
- "Journal of Human Hypertension"; Increased Consumption of Fruit and Vegetables is Related to a Reduced Risk of Coronary Heart Disease: Meta-Analysis of Cohort Studies; F.J. He et al.; Apr. 2007
- MayoClinic.com: Arteriosclerosis/Atherosclerosis: Lifestyle and Home Remedies
- American Heart Association: Managing Blood Pressure with a Heart-Healthy Diet
- CBS MoneyWatch.com: Legumes and Their Effect on Heart Disease; Jennifer I. Crawford, Georgia E. Hodgkin; Sept. 2002
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