Plaque buildup in the arteries can reduce blood flow and cause severe complications. Eating certain foods cannot clear clogged arteries, but a healthy diet can help manage and prevent heart disease.
When people refer to ‘clogged’ arteries, they refer to the buildup of plaque deposits within them. This plaque contains cholesterol, other fatty substances, and cellular waste products. Over time, plaque buildup can lead to thickened or hardened arteries. This is a condition known as atherosclerosis.
This article looks at how diet can help with atherosclerosis, foods to eat and avoid, and strategies for heart health.
There are no specific foods or treatments that can reverse atherosclerosis. However, diet and lifestyle changes can form a key part of preventive treatment and help slow or stop the progressTrusted Source of atherosclerosis and associated coronary diseases.
For example, plant-based dietsTrusted Source focusing on whole foods can help slow coronary artery disease progression and reduce the risk of atherosclerosis. Other diets, such as the Mediterranean and DASH, can also help manage coronary disease progression as part of a healthy, balanced lifestyle.
There are many causes and risk factorsTrusted Source for atherosclerosis development, and they are often linked. While diet plays an important role in atherosclerosis development, people should take a broader whole-lifestyle approach to managing the condition.
Diet is an essential part of keeping the arteries healthy, along with other lifestyle aspects.
Certain foods benefit cardiovascular health by lowering blood pressure, lowering ‘bad’ cholesterol levels, and helping people maintain a healthy weight.
Below are some simple diet changes people can make to improve their cardiovascular health and lower the risk of heart disease.
Avoid unhealthy fats
The American Heart AssociationTrusted Source advises people to reduce their consumption of saturated fats and eliminate trans fats, which can help lower low-density lipoprotein (LDL) or ‘bad’ cholesterolTrusted Source.
Limit salt
A high-salt diet is associatedTrusted Source with atherosclerosis development and increased risk of other cardiovascular diseases, including high blood pressure.
Lowering salt intake to healthy levels is a simple and cost-effective way to improve heart health. The World Health Organization recommends healthy adults consume less than 2000 milligrams/dayTrusted Source sodium which is equivalent to around 5 grams of salt per day.
Increase intake of plant-based foods
Diets that prioritize whole vegetables, fruits, and grains while limiting processed carbohydrates and animal proteins carry significantly less risk for heart disease development than diets that prioritize animal products.
Vegan and vegetarian diets are associatedTrusted Source with lower incidence of diabetes, high blood pressure, and saturated fat intake. These are three key risk factors for atherosclerosis development and heart disease risk.
Follow a Mediterranean diet
The Mediterranean diet is a way of eating that prioritizes fruits, vegetables, legumes, healthy fats, and whole grains. It is typically low in meat and processed foods.
One study followed participants ages 55 to 80 with high cardiovascular risk for nearly 5 years. The participants ate either a low fat or Mediterranean diet with extra virgin olive oil or nuts. The Mediterranean groups experienced fewer major cardiovascular events during the study period than those following the low fat diet.