Unfortunately, you cannot remove plaque in the veins through diet alone. That's not to say healthy eating isn't beneficial. Arterial plaque is made up of cholesterol and other debris that can build up in your bloodstream, adhere to your arterial walls and cause atherosclerosis, a thickening of the arteries. Unchecked, plaque buildup can restrict the flow of blood through your arteries, eventually leading to heart disease, high blood pressure or stroke. Following a healthy diet, exercising and maintaining a healthy body weight can help reduce your risk for developing those diseases.
Cholesterol and Arterial Plaque
There are basically two types of cholesterol. Low-density lipoprotein, or LDL, is considered bad cholesterol. LDL can build up along your arterial walls, constricting blood flow. Conversely, high-density lipoprotein, or HDL, is actually good for you. According to the American Heart Association, HDL helps remove cholesterol from your bloodstream and filters it back to your liver, slowing down the rate of arterial plaque buildup. If you are over age 20, have your cholesterol checked at least once every five years. To reduce your risk of developing heart disease, HDL levels above 60 mg/dL are recommended by the the National Heart, Lung and Blood Institute. The institute recommends that your total LDL remain under 100 mg/dL.
Foods High in Omega-3 Fatty Acids
Not all fat is bad for you. Eating foods rich in omega-3 fatty acids helps your heart stay healthy and can reduce the level of bad cholesterol in your blood. Omega-3 fatty acids can be found in tuna, salmon and other fatty fish, walnuts, almonds, flaxseed, olive oil, canola oil and soybeans. According to an article published in the January 2010 issue of "Current Atherosclerosis Reports," fish consumption not only slows arterial plaque growth, it can also reduce the death rate of congestive heart failure patients.
High Fiber Foods
Eating foods rich in fiber can help reduce your LDL levels. The Mayo Clinic recommends incorporating 5 to 10 g of soluble fiber into your daily diet. Soluble fiber can be found in foods like oatmeal, bran, fruits, vegetables, barley and beans. Just 1.5 cups of cooked oatmeal can add 6 g of fiber to your diet. There are also a variety of clear, tasteless fiber supplements available for purchase over the counter. This can easily be added to water or juice or even sprinkled on top of cereal in the morning.
Plant Sterols
Phytosterols, also called stanols or plant sterols, are chemicals produced naturally by plants. The U.S. Department of Agriculture recommends that you consume small amounts of plant sterols throughout the day to help reduce your LDL levels and slow the growth of arterial plaque. In your local supermarket or health food store, you will find foods that have been fortified with plant sterols, including varieties of margarine, yogurt and juice. The USDA recommends consuming about 1.5 g of plant sterols each day, divided between three meals.
References
- American Heart Association: Good vs. Bad Cholesterol
- National Heart, Lung and Blood Institute: What Do Your Cholesterol Numbers Mean?
- "Current Atherosclerosis Reports"; Fish Oil for Primary and Secondary Prevention of Coronary Heart Disease; Eli M. Roth, M.D.; January 2010
- MayoClinic.com: HIgh Cholesterol
- U.S. Department of Agriculture: Healthy Plant Sterols
