Blood clots can cause circulation problems when your arteries become stressed and damaged by high blood pressure or fatty plaque buildup. These conditions may arise from poor nutrition or the strain on your heart from carrying too much weight. You can control or reverse these cardiovascular risk factors by following a low-fat diet. According a study reported in the March 2010 issue "Circulation," a low-fat diet can help get your weight, blood pressure and circulation back to normal.
Limit Saturated Fat and Cholesterol
A low-fat diet is low in saturated fat and dietary cholesterol that can clog your arteries and prompt bleeding and clotting. Your doctor can help you set a daily calorie goal for weight loss, of which fewer than 10 percent of calories should come from the saturated fat content in food. The American Heart Association advises substituting trout, tuna and other fish for meats to lessen saturated fat intake and eating plant-based protein foods, such as beans, more often to decrease cholesterol in your diet. Choose fat-free dairy products most often.
Reduce Total Fat
All fats contain more than twice the amount of calories of other food nutrients. Reduce your total fat consumption wherever possible by cooking with less butter, margarine and oil and limiting portions of fat-containing foods such as meats and poultry. Keep servings of nuts to 1/3 cup and nut butter or seeds to 2 tablespoons. Stay within the recommended 3-oz. portions of animal-based protein foods. The U.S. Department of Agriculture notes that getting 35 percent or fewer daily calories from total fat promotes a healthy weight, adequate nutrition and reduced cardiovascular risk.
Restrict Sodium
In some people, excess sodium raises blood pressure, damages arteries and accelerates plaque buildup to block circulation. Regulating your dietary sodium intake, of which salt is the main source, can ease those problems. Oatmeal, brown rice and other whole grains, as well as vegetables and fruits are naturally low in sodium. Buy reduced-sodium canned beans, soups and vegetables and refrain from adding table salt to your food to stay within the 1,500 mg of daily sodium recommended by the American Heart Association.
Increase Potassium
Potassium also affects blood pressure by moderating the effects of sodium in your bloodstream. The USDA notes that few Americans achieve the average 4,700 mg of potassium per day that sustains a healthy sodium balance. Many potassium sources from all the food groups, including low-fat milk, fish, beans, cereal and bananas, are also low in sodium, saturated fat, total fat and calories.
References
- American Heart Association; Weight Loss Diets May Reverse Atherosclerosis in Overweight and Obese People; March 2010
- USDA; Dietary Guidelines for Americans; December 2010
- American Heart Association; How Do I Follow a Healthy Diet?; August 2010
- American Heart Association; Heart and Artery Damage; January 2011
- American Heart Association; Diet and Lifestyle Recommendations; May 2010
