Atherosclerosis is like a traffic jam in your bloodstream. Fat, known as plaque, builds up in your arteries, making it difficult for your blood to circulate properly. As it worsens, your risk for heart attack, stroke and other potentially fatal conditions increases. No particular foods are known to unclog arteries. An overall heart-healthy diet can, however, slow the progression of arterial blockage, according to the Mayo Clinic, lowering your risk for complications. For best results, seek specified guidance from your doctor or dietitian.
Guidelines
For improved heart health, the American Heart Association recommends limiting saturated fat and trans-fats to no more than 7 percent of your total daily calories, cholesterol to less than 300 mg per day and sodium to less than 1,500 mg per day. Your diet should also contain few added sugars, such as cane sugar and corn syrup, and refined grains, such as white flour. Consume plentiful amounts of fiber and antioxidants, such as vitamin C, which support your body's ability to resist and heal from infections and disease. To lose excess body weight, which increases your risk for arterial problems, learn and utilize proper portion sizes and eat more nutritious, lower-calorie foods, such as fruits and vegetables, and fewer dense foods, such as candy and fried foods.
Helpful Foods
Fruits and vegetables particularly rich in antioxidants and fiber include citrus fruits, berries, mango, tomatoes, broccoli, leafy greens, legumes and winter squash. Whole grains, such as barley, oats, whole wheat, brown rice and popcorn, are also fiber-rich. Omega-3 fatty acids may lower risk factors for heart disease, according to the University of Maryland Medical Center, including high blood pressure, triglycerides and cholesterol, and help prevent and treat atherosclerosis. Top sources of omega-3 fats include salmon, herring, mackerel, halibut, sardines, ground flaxseed, walnuts and canola oil. Additional healthy fat sources include other nuts and seeds, avocados and olive oil. For protein, choose fish, low-fat dairy products, skinless white-meat poultry, legumes or egg whites, all of which provide less cholesterol and saturated fat than red meat.
Foods to Limit
Foods particularly high in saturated fat and cholesterol include red, fried and processed meats, dark-meat poultry, butter, whole milk and high-fat cheeses. To reduce your trans-fat intake, the AHA recommends limiting processed foods that list hydrogenated vegetable oil as ingredients. Many processed foods, including potato chips, crackers, canned soups and vegetables, deli meats and cheese dip, are high in sodium. Common sources of added sugars include regular soft drinks, candy, milk chocolate, jellies, pancake syrup and commercially baked cakes, cookies, pies and pastries. To leave room in your diet for fiber-rich foods, avoid breads, pasta, rice, cereal and snack foods that list enriched flour or grains as main ingredients.
Dining Tips
Whether you dine in your home or restaurants, do your best to make heart-healthy choices. When dining out, the AHA recommends avoiding fat, sodium and calorie-rich appetizers, such as bread and butter and cocktails, and asking that butter, salad dressings and sauces be served on the side so that you can control your portions. Choose or prepare fish, meats and other dishes using heart-healthy cooking techniques, such as baking, broiling and steaming. Incorporate fresh vegetables into your meals and choose fresh fruit more often than rich pie or cake for dessert. Season dishes with low-sodium salt blends or natural herbal seasoning to avoid excessive sodium. Learn ways to prepare tasty, satisfying healthy dishes. If you don't enjoy your food, you may be less likely to continue on a healthy path.
