Why are arteries blocked?
When arteries narrow, and blood flow to the heart and other vital organs is restricted by blockage of the body’s “highways,” it is called atherosclerosis . A chronic inflammatory condition affecting the heart and circulatory system that occurs when fatty deposits build up along the walls of the arteries , often referred to as hardening of the arteries, or clogged arteries. People with these risk factors are more likely to get clogged arteries :
- high LDL (bad) cholesterol
- hypertension
- smoke
- diabetes
- family history of atherosclerosis
- obesity
- consume a poor diet
- sedentary lifestyle
On the other hand, eating a diet rich in certain foods, such as vegetables, fruits and fish, has been shown to reduce the risk of atherosclerosis and heart disease .
Clogged arteries, foods: the 15 foods to bring to the table
The fifteen foods that must not be missing on the table to prevent blockage of the arteries:
- Berries
- Beans
- Fish
- Tomatoes
- Onions
- Citrus fruits
- Spices
- Flax seed
- Cruciferous vegetables
- Oats
- Beets
- Dried fruit and seeds
- Green leafy vegetables
- Dark chocolate
- Extra virgin olive oil
Proper nutrition , rich in antioxidant foods that can fight free radicals , and good fats (and lower bad cholesterol ), is the first step in the fight against atherosclerosis. It is associated with a healthy lifestyle: movement, balanced diet and no smoking, the main enemy of the arteries as it amplifies the harmful action of cholesterol and cancels the positive action of foods that help prevent blockage of the arteries, which, moreover, are also some of the iwinter foods that help stabilize blood sugar levels in diabetic subjects.
In this article, many ideas for healthy and tasty anti-cholesterol snacks.
Clogged arteries, foods: Berries, Citrus and Spices
Berries such as blueberries , strawberries , cranberries, raspberries and blackberries are particularly beneficial for health: they reduce inflammation and are good for the heart. Berries are rich in fiber , vitamins , minerals and plant compounds. These include flavonoid antioxidants , which are known to help improve heart health. Research has also shown that eating berries significantly reduces risk factors for atherosclerosis, including LDL cholesterol (bad) elevated blood pressure and blood sugar levels .
Citrus fruits , such as oranges , grapefruits , tangerines and lemons , are a powerhouse of vitamins, minerals and antioxidants, including flavonoids. Citrus flavonoids may reduce inflammation and help prevent free radicals from oxidizing LDL (bad) cholesterol, and a subsequent progression of arteriosclerosis .
Spices , including ginger , red pepper , turmeric and cinnamon , not only add flavor to many foods, but can help protect against clogged arteries . They have anti-inflammatory properties and can fight free radicals, and improve blood lipid levels .
Clogged Arteries, Foods: Tomatoes, Beets and Onions
Tomatoes and tomato- based products such as concentrates, purées, and preservative- free gravies contain plant compounds that may be particularly helpful in reducing the development of atherosclerosis . For example, the carotenoid pigment lycopene , which may have significant health benefits: It can help reduce inflammation , raise HDL (good) cholesterol , and prevent the onset of heart disease
Beets are a concentrate of nitrates , which the body converts into nitric oxide , a signaling molecule that plays many essential roles in your body and which decreases in the presence of inflammatory states of the blood vessels .
Onions contain sulfur compounds that can prevent blood vessel inflammation , inhibit blood platelet aggregation , and increase the availability of nitric oxide. All of these effects can help protect against atherosclerosis and improve arterial health. Onions are among the fruits and vegetables to grow at home starting from scraps.
Clogged Arteries, Foods: Leafy Greens, Cruciferous Vegetables, and Beans
Leafy greens , including lettuce , kale , arugula , Swiss chard , and spinach , offer an abundance of artery-protecting nutrients. They’re a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation. They are also rich in potassium , a mineral that counteracts vascular calcification , a process that contributes to atherosclerosis.
Adding cruciferous vegetables such as broccoli , Romanesco cabbage , red cabbage , and cauliflower to your diet can help reduce your chances of developing clogged arteries because they prevent hardening of the arteries in atherosclerosis.
Beans can lower blood pressure, improve arterial function and reduce the risk of type 2 diabetes, the enemy of thickening of the arteries .
Clogged arteries, foods: Fish, Oats and Flaxseed
Fish is packed with essential nutrients , including omega-3 fats that help reduce the expression of cell adhesion molecules, proteins that allow cells to stick to each other and their surroundings. The body releases cell adhesion molecules in response to inflammation and they are a driving force behind clogged arteries.
Flaxseeds are tiny nutrient powerhouses . They are high in fiber , healthy fats, vitamins and minerals , including calcium and magnesium . In addition to being highly nutritious, flaxseeds can help prevent plaque buildup along artery walls. They also contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counteract the thickening of the arteries.
Oats are an excellent choice for those who have atherosclerosis or intend to prevent its occurrence . It contains fiber and antioxidants that can help inhibit inflammatory proteins called cytokines , as well as adhesion molecules. Oat fiber intake is associated with a lower risk of needing revascularization , a procedure to increase the oxygen supply to the heart and other parts of the body. A person may need it if atherosclerosis has impeded blood flow.
Clogged arteries, food: dried fruit, dark chocolate, extra virgin olive oil
Walnuts , Brazil nuts and almonds are excellent sources of protein, fiber, healthy fats, vitamins and minerals. The intake of small daily portions of nuts (5 or 6 fruits) can significantly improve the risk factors of atherosclerosis. Walnuts, for example, are able to reduce LDL (bad) cholesterol, blood pressure, and may help increase HDL (good) cholesterol . Additionally, eating nuts and seeds may help improve blood vessel function and protect against heart disease.
Cocoa and dark chocolate products are not only delicious, but are a good ally against atherosclerosis. Chocolate consumption is known to be associated with less atherosclerotic plaque in the coronary arteries that carry oxygen-rich blood to the heart. Additionally, cocoa and dark chocolate products are rich in plant polyphenolic compounds that increase nitric oxide production and thereby decrease inflammation in the arteries, which may help improve physical function in people with atherosclerosis.
Olive oil is a valid ally against arteriosclerosis . The daily intake of about 30 ml of olive oil (corresponds to one tablespoon or two teaspoons) significantly improves blood vessel function and reduces inflammatory markers related to hardening of the arteries. The ability of olive oil to improve heart and blood vessel health is given by the high content of polyphenolic compounds , more present in less refined oils.
