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8 Foods that Prevent Atherosclerosis

Diagram of the human circulatory system to support the post
Prevent Atherosclerosis, caused Clogged Arteries

8 Foods That Help Prevent Clogged Arteries.

8 Foods that Prevent Atherosclerosis. Atherosclerosis occurs when fatty deposits accumulate along artery walls. You may have heard the condition referred to as clogged arteries. And as hardening of the arteries. So then, this causes the arteries to narrow and restricts blood flow to the heart. Also, other parts of the body causing heart disease. Hence, this article lists foods that help to prevent clogged arteries.

How Arteries Can Become Clogged.

8 Foods that Prevent Atherosclerosis. Atherosclerosis is also a major underlying cause of heart disease. Thus, including coronary artery disease (CAD). Also, the most common type of heart disease in the United States. Atherosclerosis is the underlying cause of about 50% of deaths in Western countries. It’s a chronic inflammatory disease with numerous risk factors. You’re more likely to develop atherosclerosis if you have:

  • high LDL (bad) cholesterol
  • high blood pressure
  • smoke cigarettes
  • diabetes
  • a family history of atherosclerosis
  • are obese
  • consume a poor diet
  • engage in a sedentary lifestyle

8 Foods that Prevent Atherosclerosis. As a result, to reduce the risk of atherosclerosis and heart disease. consuming a diet rich in certain foods like vegetables, fruits, and fish works.

Berries

Image of Strawberries to support the text
Strawberries reduce inflammation.

Berries include blueberries, strawberries cranberries, raspberries, and blackberries. Furthermore, berries come with an impressive amount of health benefits. And includes their ability to reduce inflammation and improve heart health. Berries are rich in fibre, vitamins, minerals, and plant compounds. In addition, they include flavonoid antioxidants, which are known to help boost heart health.

Furthermore, research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels. Also, berries may help prevent clogged arteries. Consequently reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage.

Beans

Image of beans to support the text
Chickpeas are full of fibre.

Beans, packed with fibre and well known for their benefits to heart health. Eating fibre-rich foods like beans is essential for preventing atherosclerosis. Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. So then, studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels.

In a review of 26 high-quality studies, they found that diets included about 1 serving (130 grams) of beans daily. Also, results, have been recorded with significantly lower LDL (bad) cholesterol. In addition, research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis.

Fish.

Image of a Salmon steak to support the text
Salmon is rich in omega 3 fatty acids.

Packed with essential nutrients, including omega-3 fats are delicious fish such as salmon. Eating omega-3-rich fish may help reduce the risk of atherosclerosis. Studies show that omega-3s help reduces cellular adhesion molecules’ expression, which are proteins that allow cells to stick to one another and their surroundings. Your body releases cellular adhesion molecules in response to inflammation, and they’re a driving force behind clogged arteries. Furthermore, reduced risks of atherosclerosis have been associated with omega 3 rich fish

A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week. The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group.

Tomatoes and Tomato Products.

Image of tomatoes to support the text
Tomatoes help reduce the risk of heart disease.

The tomato and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis. For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits. Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease.

Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries. One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce. In addition, however, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol.

Olive Oil

Image of a bottle of olive oil to support the text
Extra Virgin Olive Oil reduces the risks of heart disease.

The Mediterranean diet is rich in high fibre vegetables, beans, and olive oil. Also, a diet that has long been linked to olive oil and improved heart health. In addition, olive oil may help reduce the risk of atherosclerosis. A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants’ blood vessel function and reduced inflammatory markers.

A 2018 review concluded that olive oil consumption was associated with reduced inflammatory markers from atherosclerosis-related disease. Also, a decreased risk of heart disease and complications. Scientists attribute olive oil’s ability to increase heart and blood vessel health to its high content of polyphenol compounds. In this case, remember that less refined extra virgin olive oil has significantly greater polyphenols than more refined olive oils.

Onion

Image of a cartoon onion to support the text
Onion

The onion is part of the Allium genus and has several health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries. After a 15-year study that followed 1,226 women ages 70 and older. Furthermore, the study found that higher consumption of Allium vegetables like onions. was linked with a lower risk of death. Also caused by atherosclerosis-related disease.

Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation. Also, inhibit the clumping of platelets in the blood, and increase nitric oxide availability. All of these effects may help protect against atherosclerosis and improve artery health.

Citrus Fruits

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Citrus Fruits

All citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids. Furthermore, citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Citrus fruit is associated with a reduced risk of heart disease and stroke, two conditions linked to atherosclerosis.

Spices

Image of ginger spice
Ginger

Spices, including ginger, pepper, chilli, and cinnamon, may help protect against clogged arteries. In addition, these and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping of platelets in the blood. You can easily increase your spice consumption by adding these versatile flavours to oatmeal, soups, stews, and just about any other dish you can think of.

In Conclusion

The number of elderly people suffering from an atherosclerosis-related disease is staggering. So then, this will help you understand that the risks of diseases may be reduced by a simple healthy diet.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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