- In blocked arteries, there is an accumulation of plaque. Plaque is a mixture of fat, cholesterol, calcium, and waste from the cells in the body.
- This can stick to the walls of the arteries, making blood vessels narrower. This is called atherosclerosis.
- Clogged arteries or blocked arteries can stop fresh blood circulation from reaching parts of the body, which can put a person at risk of a heart attack, heart failure, or stroke.
- People can prevent plaque buildup and atherosclerosis. Prevention is the best treatment because removing plaque is much more difficult than preventing it from occurring.
- Eating a healthy diet and regularly exercising can prevent clogged arteries.
Following Lifestyle Changes that Prevent Clogged Arteries in People
Avoiding Trans Fats
Person limits their intake of saturated fats and Trans fats because these kinds of fats contain high levels of LDL cholesterol, which is the main material of plaque in the arteries.
Foods that are High in Tran’s Fats Include:
- Fried foods
- Processed packaged foods
- Cakes, pies, and pastries
- Cookies and biscuits
- Margarine or butter substitutes
- Vegetable shortening
- Along with Tran’s fats, saturated fats may also affect heart health. Saturated fats present in animal products, such as pork, beef, dairy, and also in coconut and palm oil.
- Studies show a reduction in the risk of cardiovascular issues when people replaced saturated fats with unsaturated fats.
- People should avoid saturated fat intake because they increase LDL cholesterol in the body which is a direct cause of heart issues.
Eating More Unsaturated Fats
- Unsaturated fats are good fats. They contain HDL cholesterol, which can help to remove bad cholesterol from the arteries before turns into plaque.
- According to the AHA, unsaturated fats may help improve blood cholesterol when eaten instead of Tran’s fats or saturated fats.
Sources of Unsaturated Fats Include:
- Some vegetable oils including sunflower and olive
- Fatty fish, including trout, herring, and salmon
- Limit intake of sugary foods, red meat, and sugar-sweetened beverages.
- Unsaturated fats are mainly present in plants and fatty fish
Drinking Herbal Tea
- Drinking teas, such as green or black tea, or ginger tea may be good heart-healthy substitutes for other beverages.
- A study shows that drinking 6 cups of rooibos tea per day for 5 – 6 weeks helped to lower the amount of LDL cholesterol in the blood in adults who were at risk for heart diseases.
- Green tea can also help to reduce LDL in the blood and it does not affect HDL cholesterol.
- Obesity is a risk factor for plaque buildup in the body and heart disease. Eating a healthful diet and regular exercising may help a person to lose weight and reduce the risk of heart problems.
- Taking part in cardiovascular exercise, otherwise known as cardio, on a regular basis may strengthen the heart and reduce plaque.
Cardio Activities and Exercise Raise the Heart Rate This Include:
- Brisk walking
- Playing tennis
- Doing aerobics
- Garlic has been healing everything from breast cancer to baldness.
- The study suggested that taking garlic could prevent heart disease. It can be consumed raw or cooked, or in the form of a capsule and tablet.
- Niacin is also known as vitamin B-3. It is found in foods such as liver, chicken, tuna, and salmon. It is also available as a supplement.
- Niacin supplements increase “good” cholesterol levels by more than 30% and reduce triglycerides, another type of fat that increases your heart disease risk.
Red Yeast Rice
- Red yeast rice is a food product that is made by fermenting white rice with yeast.
- Study shows that it can significantly lower the levels of cholesterol.
Fruits that Cleanses Arteries
- Asparagus helps to cleanse arteries.
- It is rich in fiber and minerals and helps to reduce blood pressure and prevent blood clots that can lead to serious cardiovascular disease.
- It works both in the veins and the arteries to alleviate inflammation that may have accumulated over time.
- It boosts the body to produce glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes clogged or blocked arteries.
- Asparagus contains folic acid and alpha-linolenic acid, which help to prevent hardening of the arteries.
- Avocado reduces the “bad” cholesterol and increases “good cholesterol”.
- Good cholesterol helps to clear the arteries.
- Avocado also contains vitamin E, which prevents bad cholesterol, as well as potassium, which is known to lower blood pressure.
- Broccoli can prevent arterial clots because it is rich in vitamin K, which prevents calcium from damaging the arteries.
- Broccoli also prevents bad cholesterol accumulation and it is full of fiber, which lowers blood pressure and reduces stress.
- Stress can lead to plaque build-up in the arterial walls.
- Fatty fish like mackerel, salmon, sardines, herring, and tuna rich in healthy fats, which can help to clear the arteries.
- Omega-3 fatty acids present in fish help to increase the “good” cholesterol while reducing triglyceride levels, blood vessel inflammation and clots formation in the arteries, and lower blood pressure.
- Eat fish at least twice a week to reduce plaque build-up in arteries.
- Almonds are rich in monounsaturated fats, vitamin E, fiber, and protein.
- The magnesium present in almonds prevents plaque formation and lowers blood pressure.
- Walnuts also a good source of omega-3 fatty acids, which help to reduce “bad” cholesterol and raise “good” cholesterol, and reduce the risk of plaque accumulation in the arteries.
- Olive oil rich in monounsaturated oleic acid, an essential fatty acid that lowers “bad” cholesterol and raises “good” cholesterol. It is rich in antioxidants, and one of the healthiest oils to use in cooking.
- Watermelon is a natural source of the amino acid L-citrulline, which stimulates nitric oxide production in the body.
- Nitric oxide helps the arteries to relax, decreases inflammation, and maintained lower blood pressure.
- Watermelon also maintained blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of cardiovascular disease.
- Curcumin is the main component of this spice which is a powerful anti-inflammatory in nature.
- Inflammation is a major risk factor of arteriosclerosis or the hardening of the arteries. Turmeric healed the damage to arterial walls, which cause blood clots and plaque buildup.
- Turmeric contains vitamin B6, which maintains healthy levels of homocysteine and reduces plaque buildup and blood vessel damage in excess amounts.
- Spinach is a dark green leaf that is filled with potassium, folate, and fiber, which helps to reduce blood pressure and prevents artery blockage.
- Add spinach to the diet helps to lower homocysteine levels, a risk factor for heart diseases such as atherosclerosis.
- Whole grains contain soluble fiber, which binds with excess LDL cholesterol in the digestive tract and removes LDL from the body.
- Whole grains also contain magnesium, which dilates blood vessels and keeps body blood pressure at regular levels.