If you have hardening of the arteries, or arteriosclerosis, there are no foods that will completely clear your arteries. That doesn't mean that changing your diet won't help your condition. Unchecked, arteriosclerosis can trigger a heart attack, blood clot or stroke. Eating a healthy diet can reduce your risk for developing the disease. If you already have arteriosclerosis, changing your eating habits can slow its progression. Exercising and weight loss can also help.
Arteriosclerosis
Arteriosclerosis progresses very slowly. As you age, fat from cholesterol and other debris in your blood adheres to your arterial walls. This material hardens and gradually narrows your arteries, reducing blood flow. This can cause high blood pressure, an aneurysm or a heart attack. Surgery is the only way to clear the debris from your arteries, but healthy eating can reduce the damage caused by arteriosclerosis.
Fish
Omega-3 fatty acids are a type of polyunsaturated fat that help your arteries stay healthy. Fatty fish, including salmon, tuna and mackerel, are dietary sources of omega-3 fatty acids. In an article published in the January 2010 issue of "Current Atherosclerosis Reports," Dr. Eli M. Roth writes that in several large studies the omega-3 fatty acids from fish oil appears to stabilize plaque growth from atherosclerosis. Roth recommends eating at least two servings of fatty fish each week.
Fruits and Vegetables
Eating high-fiber meals reduces the amount of low-density lipoprotein, or LDL, in your blood. There are two types of cholesterol. High LDL levels correspond to a higher risk of developing heart disease. High-density lipoprotein, or HDL cholesterol, helps lower that risk. According to an article published in the December 2003 issue of "The American Journal of Clinical Nutrition," fiber, particularly soluble fiber, slows the progression of arterial plaque. Soluble fiber dissolves in water and turns into a gel inside your body, whereas insoluble fiber does not dissolve in water and adds bulk to your stool. Beans, oats, carrots and citrus fruits are all types of soluble fiber.
Stanols
Plants naturally produce phytosterols, a compound that can limit cholesterol absorption. Phytosterols are also known as plant sterols or stanols. In the March 25, 2000 issue of the "British Medical Journal," Dr. Malcolm Law reviews the results of 18 plant sterol studies. He writes that consuming 2 g of plant sterols daily can reduce your LDL cholesterol level by up to 14 percent. Sesame, olive, corn and canola oils, peanuts, almonds and wheat germ are all sources of phytosterols. Some brands of margarine are fortified with plant sterols.
References
- "Current Atherosclerosis Reports"; Fish Oil for Primary and Secondary Prevention of Coronary Heart Disease; Eli M. Roth, M.D., et al.; January 2010
- "American Journal of Clinical Nutrition"; Dietary fiber and progression of atherosclerosis: the Los Angeles Atherosclerosis Study; Huiyun Wu, Ph.D., et al.; December 2003
- "British Medical Journal"; Plant Sterol and Stanol Margarines and Health; Malcolm Law, M.D.; March 25, 2000
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