Arteriosclerosis, also called atherosclerosis, refers to the buildup of fats in your arteries that makes it difficult for blood to flow appropriately through your body. As the condition progresses, your risk for serious complications, such as heart attack, stroke and sudden death, increase. In addition to not smoking, exercising regularly, maintaining a healthy body weight and seeking medical guidance, a heart-healthy diet may help prevent arteriosclerosis and reduce your risk for complications.
Fruits and Vegetables
Fruits and vegetables are supreme sources of antioxidants -- nutrients that strengthen your body's ability to protect itself from infections and disease. As fiber-rich, low-calorie foods, increasing your consumption of fruits and vegetables may make it easier to manage your appetite and weight -- important means of lowering your risk for angina symptoms and heart disease. The University of Maryland Medical Center recommends incorporating several fruit and vegetables into your diet daily as one useful way to help prevent arteriosclerosis and its complications. Fruits and vegetables particularly rich in antioxidants and fiber include berries, cherries, citrus fruits, kiwi, papaya, tomatoes, spinach, kale, mustard greens, bell peppers, Brussels sprouts, broccoli, squash and sweet potatoes.
Whole Grains
Whole grains, such as whole wheat, barley, brown rice and oats, contain all nutritious components of the original grain plant. Because of this, whole grain foods promote your nutritional wellness, blood sugar balance, digestive function and arterial health more so than refined grains, such as white flour. To maximize whole grain benefits in your diet, the American Dietetic Association recommends beginning the day with whole grain hot cereal and adding cooked grains to salads, soups and stews. Replace processed snack foods with whole grain foods, such as air-popped popcorn or low-fat, low-sugar oatmeal cookies. For heightened benefits, purchase only prepared breads, cereals, pasta and rice dishes that list whole grains, rather than "enriched" grains or flour, as main ingredients.
Fish
Fish provides rich amounts of protein and nutrients, including zinc, B-vitamins and iron. As naturally low-fat, low-cholesterol foods, lean white fish provide healthy alternatives to high-fat meats. Fatty fish, such as salmon, albacore tuna, herring, lake trout, halibut, flounder and sardines, provide omega-3 fatty acids -- fats your body requires and must obtain from dietary sources. Omega-3 fats provide anti-inflammatory benefits and promote positive cholesterol levels, heart health and brain function. The American Heart Association recommends that people with or at high-risk for heart disease consume 3.5 oz of fish, particularly fatty varieties, at least twice per week. When preparing fish, use heart-healthy cooking techniques most often, which include baking, broiling, poaching and grilling fish in non-stick cooking spray or extra virgin olive oil.
Healthy Fats
Fats are an essential part of a nutritious diet. MayoClinic.com suggests limiting saturated fat sources, such as processed meats, butter, whole milk and fried foods, to help prevent or reduce the progression of arteriosclerosis. Replace saturated fat sources with heart-healthy options, such as nuts, seeds, vegetable oils and avocado most often. Walnuts, canola oil and ground flaxseed provide the additional benefits of omega-3 fatty acids. Flaxseed is also a valuable source of fiber. Incorporate healthy fats into nutritious, balanced meals for best results.
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