What food helps prevent atherosclerosis (hardening of the arteries)?
Understanding what you eat, and its effects on your body is important in today's world of health consciousness. This article will discuss atherosclerosis - a condition characterized by the hardening or stiffening of arteries - and which foods may help to prevent it. This article will give you some insight into how diet can affect cardiovascular health.
What Diet is Important in Atherosclerosis Prevention
The buildup of cholesterol and fats in your artery wall (plaques) can cause a serious disease. This condition may restrict blood flow. The diet plays an important role in the prevention of this condition, as certain foods help to lower cholesterol and improve heart function.
A study conducted by the American Heart Association found that a diet high in vegetables, fruits, grains, omega-3 fats, and lean protein can reduce atherosclerosis risk. In contrast, diets that are high in cholesterol, saturated fats and trans fats can cause plaque to build up in the arteries.
Change Your Diet to Improve Artery Health
It may be necessary to make some changes to your eating habits to transition to a healthy diet. Note that not all changes need to be drastic. Harvard Health states that even minor dietary changes, such as increasing the intake of fruit and vegetables, or choosing whole grains over refined grains, have a significant impact on heart health.
List of foods that can help prevent atherosclerosis
- Fruits and vegetables: These are rich in antioxidants that can help prevent LDL cholesterol oxidizing, causing plaques.
- They are rich in fiber and can reduce cholesterol.
- Fish. Oily fish such as salmon and mackerel contain omega-3 fatty acid, which has been proven to reduce blood pressure and levels of triglycerides.
- Nuts Almonds, walnuts are rich in heart-healthy fatty acids that help to lower cholesterol.
- Lentils and Beans: They are good sources of fiber and protein, which will help you to feel satisfied and reduce cholesterol.
- Avocados are high in monounsaturated fatty acids, which help to lower cholesterol.
- Olive oil contains polyphenols which can lower cholesterol and blood pressure.
- Dark Chocolate is rich in antioxidants, flavonoids that help to prevent the hardening arteries.
- Garlic may help reduce blood pressure, and even slow atherosclerosis.
- Green Tea's antioxidant properties have been shown to reduce heart disease.
Other Tips to Prevent Atherosclerosis
Other lifestyle modifications can help prevent atherosclerosis. Cardiovascular health is largely determined by regular physical activity, a healthy body weight and the avoidance of tobacco. Limiting alcohol intake and reducing stress with yoga or mediation can also improve your heart's health.
Conclusion
Food plays an important role in the prevention of atherosclerosis or hardening arteries. Maintaining an active lifestyle and incorporating foods high in fiber, antioxidants and heart healthy fats can help maintain healthy arteries. Every little thing counts in terms of your health.
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