Blocked arteries occur when fats, cholesterol and calcium from your blood, begin to accumulate in your arterial walls. This leads to narrowing and hardening of your arteries that limits the blood flow as well as the amount of oxygen and nutrients carried to your cells and tissues. The fatty buildup, also known as plaque, can eventually block blood flow entirely and lead to a stroke and a heart attack. A healthy and a balanced diet is one of the most important factors you can do to reduce your risk of plaque buildup and blocked arteries.
Risk Factors
Overweight, high blood cholesterol and high blood pressure are factors that increase your risk for arterial plaque buildup, or atherosclerosis, according to the National Heart, Lung and Blood Institute. Luckily you can reduce these risk factors with a proper diet. Health foods that promote heart health and reduce risk of arterial blockage include foods high in fibers, unsaturated fats, and antioxidants.
Fiber
A fiber-rich diet helps reduce absorption of cholesterol and lowers your blood low-density lipoprotein, or LDL, cholesterol, according to the MayoClinic.com. High blood LDL, also called the "bad" cholesterol is one of the components of plaque and a major risk factor for atherosclerosis. Reduce your blood LDL by adding whole grains, such as oatmeal, brown rice and whole wheat, apples, kidney beans, prunes and peas to your diet.
Unsaturated Fats
Saturated fats increase your blood LDL, while unsaturated fats increase your high-density lipoprotein, or HDL, cholesterol. HDL is known as the "good" cholesterol that helps remove LDL from your body and reduces your risk for atherosclerosis. Foods rich in unsaturated fats include nuts, seeds and vegetable oils, such as olive, canola, flaxseed, and soybean. One particular unsaturated fat -- omega-3 -- is especially beneficial for your health. It can lower your blood pressure and reduce the formation of blood clots, according to the MayoClinic.com. Add fish packed with omega-3, such as salmon, mackerel, sardines, herring, halibut, albacore tuna and lake trout.
Antioxidants
Antioxidants, such as vitamin C and E, help neutralize free radicals that contribute to the oxidation of cholesterol and development of atherosclerosis, according to the Linus Pauling Institute. Incorporate vitamin C-rich foods, such as berries, citrus fruits, broccoli, sweet peppers and pineapple, and vitamin E-rich foods, such as avocado, vegetable oils, nuts and seeds, to your diet. Besides being rich in vitamin E, vegetable oils, nuts and seeds also contain high amounts of phytosterols that can block cholesterol absorption and lower your blood LDL levels, according to the MayoClinic.com
Foods to Avoid
Limit your salt or sodium intake to help reduce your blood pressure. In addition, avoid foods high in saturated fats and cholesterol, since these can raise your blood LDL levels. The U.S. Department of Agriculture recommends you daily consume no more than 2,300 mg of sodium and 300 mg of cholesterol, and get less than 10 percent of your daily calories from saturated fats. Avoid butter, fatty beef, pork and chicken, processed foods, deli meats and yeast breads. In addition, avoid refined or processed foods that are high in sugar, including sugary beverages and snacks. These are packed with empty calories and promote obesity.
References
- National Heart, Lung and Blood Institute: Atherosclerosis
- MayoClinic.com: Dietary Fats: Know Which Types to Choose; February 2011
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers; May 2010
- Linus Pauling Institute Oregon State University: Vitamin C; Jane Higdon; January 2006
- Linus Pauling Institute Oregon State University; Vitamin E; Jane Higdon; November 2004
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
