Atherosclerosis is the condition in which fat deposits along the walls of your arteries. This condition is called hardening of the arteries or clogged arteries.
It makes your arteries narrow, and the flow of blood to the heart becomes less or restricts. Even other parts of the body receive less blood.
This article will help you to choose the best foods that allow you to stave off clogged arteries. You can either consult the best hospital in UAE for detailed guidance.
What Makes Your Heart Arteries Clogged?
One of the major causes that lead to heart disease is atherosclerosis and the condition of the coronary artery that is a common disease of the heart among people of the United States.
Atherosclerosis is the reason for 50% of deaths in Western countries. It’s a chronic provocative disease with many risk factors.
You are going to develop the disease of atherosclerosis if you:
- Have a high level of LDL (bad) cholesterol
- Smoke cigarettes
- Have high blood pressure issue
- Have diabetes
- Take a poor diet
- Have obesity
- Engage yourself in a lifestyle that is sedentary
- Have a family history of the disease atherosclerosis
But if you take a diet comprised of specific foods like fish, fruits and vegetables reduce the risk of developing atherosclerosis and other heart diseases.
Following foods help to stave off the clogged arteries.
Berries include cranberries, raspberries, strawberries, black and blueberries. These fruits give you the maximum amount of benefits related to your health.
This fruit also has a strong ability to make your health better and reduce inflammation. Berries contain vitamins, fibers, minerals, and plant compounds. Antioxidants are also present in berries that are famous for boosting the health of your heart.
The research reported that the risk factor of atherosclerosis reduces when you start eating berries. Your blood sugar level, blood pressure, and elevated LDL (bad) cholesterol also get normal.
When inflammation and accumulation of cholesterol become less or reduced, then your clogged arteries stave off. Berries help to improve the function of your arteries and protect your cells from any damage.
Fish contain many essential nutrients. It also has omega-3 fats. Eating a fish that has fatty omega-3 helps to decrease the risk of developing atherosclerosis.
The cellular adhesion molecules expression become reduced with the use of omega-3. These adhesion molecules are proteins that permit cells to stick to one another and in their surroundings.
When inflammation occurs, your body releases such molecules of cellular adhesion in its response. And these molecules are the driving forces that support the process of clogged arteries.
Fish intake decreases the chances of atherosclerosis in you. A study was conducted on 961 participants. One group took two or more fish servings to eat in a week, and the other group has taken less than one serving of fish to eat per week.
This study reported that 13.3% of people had atherosclerosis present in their carotid arteries—these arteries transport blood to the brain. But 6.6% of people who were not diagnosed with this disease ate fish.
Use Of Tomato And It’s Products
Plant compounds are present in the tomato and its products. These compounds help to prevent the development of the disease of atherosclerosis.
Tomatoes also consist of a carotenoid pigment named lycopene that has many advantages related to health. Studies also reported that you have fewer risk factors to suffer from inflammation if you consume a tomato that is rich in lycopene.
It also boosts your HDL (good) cholesterol and the risk of heart diseases becomes reduced. Interestingly, if you take a cooked tomato combined with olive oil, it protects you against the clogged arteries.
A study was conducted on 40 people. One group has consumed tomato sauce with olive oil, and the other group ate plain tomato sauce with raw tomatoes.
The adhesion molecules and proteins of inflammation were found less in the people who ate tomato sauce with the olive oil. They have a lower risk of developing clogged arteries and inflammation.
All the preparations that have tomatoes boost your HDL (right) cholesterol and help to reduce the amount of total cholesterol.
Onions are linked to the Allium genus and have numerous benefits related to health. Researches suggest that a diet composed of popular veggies protects your arteries.
A study was conducted on 1,226 women and 70 people of old age. This study reported that people who consumed higher Allium vegetables have a low risk of death and other diseases caused by atherosclerosis.
Sulfur compounds are also present in onions. Scientists think that these compounds help to prevent inflammation in your blood vessels. Platelets clump together sometimes, and sulfur-rich compounds prevent this clumping.
It also enhances nitric oxide availability. All of these compounds make your artery health better and protect you against atherosclerosis.
Many minerals and vitamins are present in citrus fruits. These delicious fruits also contain antioxidants, i.e., flavonoids.
The citrus flavonoids protect you against inflammation and inhibit free radicals in your body to oxidize LDL (bad) cholesterol.
Oxidized LDL leads to the development and progression of atherosclerosis. That’s why citrus consumption reduces the risk of heart stroke and other risk diseases in you. These two conditions are associated with atherosclerosis.
Cocoa And Dark Chocolates
Dark chocolates and cocoa products help to prevent atherosclerosis with a delicious taste. Eating chocolate reduces the risk of diabetes, heart stroke, and other diseases related to the heart.
Dark chocolate contains 85% of the content of cocoa. Your walking time becomes good and improves even the blood level of nitric oxide when you consume 40 grams of dark chocolate compared to the milk having chocolate.
The products of dark chocolate and cocoa contain polyphenol plant compounds that enhance the production of nitric oxide and reduce inflammation in the arteries.
Leafy greens, including spinach, arugula, kale, lettuces, and Swiss chard, contain many nutrients that help you to be protected against the disease of atherosclerosis.
The leafy green vegetables comprise dietary nitrates, which boost your blood vessels’ function and reduce inflammation.
They also have potassium, and this mineral also protects you from vascular calcification. It is a process that may lead to atherosclerosis.
Nuts And Seeds
Seeds and nuts contain a rich amount of proteins, healthy fats, minerals, fibers, and vitamins. These tiny foods help you to prevent the development of clogged arteries.
Consumption of seeds and nuts decreases the LDL (bad) cholesterol and blood pressure. It also boosts your HDL (good) cholesterol.