Known as “hardening of the arteries,” atherosclerosis contributes to heart disease, the world’s biggest killer. This condition occurs when fatty deposits, cholesterol, calcium, and other elements restrict arterial walls, decreasing blood flow. Atherosclerosis is largely caused by lifestyle factors, notably diet, although inheritance also matters. Being conscious of what you eat and avoid may dramatically reduce your risk of atherosclerosis and associated complications, such as heart attacks and strokes.

Atherosclerosis and Diet:

Firstly, diet affects atherosclerosis development and management. A heart-healthy diet may prevent and even cure arterial plaque, while a diet high in fats, cholesterol, salt, and added sugars can worsen it. Therefore, this article discusses the suggested Atherosclerosis diet, including good and harmful foods.

What to Eat: Fruits and Veges

Use fruits and vegetables as your major nutrition. Especially healthy are leafy greens, citrus fruits, berries, and colorful vegetables.

Complete Grains

Instead of refined grains, choose brown rice, quinoa, oats, and whole wheat. So, whole grain fiber lowers cholesterol and protects arteries.

Trim Proteins

Choose lean proteins. Omega-3s are plentiful in fish. It includes especially fatty ones like sardines, mackerel, and salmon. Therefore, the Anti-inflammatory fatty acids may reduce atherosclerosis risk.

Good Fats

In brief, eat olive oil, avocados, almonds, walnuts, and other heart-healthy fats. These fats may decrease bad cholesterol while maintaining HDL cholesterol.

Nuts and Seeds

Walnuts, chia, flaxseeds, and almonds include heart-healthy lipids, fiber, and antioxidants. Therefore, they may accompany snacks and meals well.

Saturated Fish

Salmon, and sardines are rich in omega-3s. So, these fats reduce inflammation. It also reduces blood triglycerides, which are associated to atherosclerosis.

Plant Sterols, Stanols

Orange juice and enriched margarine include plant sterols and stanols that may lower LDL cholesterol.

Spices and Herbs

Spice up your cuisine with ginger, turmeric, and garlic. Antioxidants and anti-inflammation may aid your heart.

What Not to Do:

Saturated and trans fats

Eat less trans and saturated fat meals. These fats raise LDL cholesterol and arterial atherosclerosis. Therefore, avoid or limit red meat, processed meats, fried foods, and professionally baked goods.

Sugar Additions

Sugar overconsumption may induce obesity and heart disease. Avoid sugary beverages, pastries, and sweets. So, food labels may reveal hidden sugars in processed meals.

Sodium-rich foods

Salt overload may raise blood pressure and risk atherosclerosis. In brief, reduce sodium-laden processed foods, canned soups, and fast food.

Drinking too much

Moderate alcohol usage may benefit the heart, but excessive use may cause high blood pressure and other issues. So, limit alcohol consumption to one drink per day for women and two for men for most individuals.

Fast and processed food

These generally include added sweets, salt, and unhealthy fats. Regular usage may increase atherosclerosis and heart troubles significantly.

Sweet Drinks

Soda, energy drinks, and sweetened fruit juices contain sugar. Therefore, they are nutritionally worthless and may induce heart issues and weight gain.

Too much red and processed meat

Processed red meat like hot dogs, bacon, and sausages increases the risk of atherosclerosis. Consider lean red meat while eating. Restrict intake.

Conclusion

In summary, diet has a significant role. So, it prevents and reverses atherosclerosis. It is a condition that may be treated. Remember that heart-healthy living includes controlling stress, exercising regularly, and quitting smoking. Therefore, see a doctor or dietician for personalized diet recommendations to protect your heart.