Clogged arteries are no joke. This condition is medically referred to as arteriosclerosis and, as stated by the Mayo Clinic, it “occurs when the blood vessels that carry oxygen and nutrients from your heart to the rest of your body (arteries) become thick and stiff — sometimes restricting blood flow to your organs and tissues.” And according to a study done by the National Center for Biotechnology Information, clogged arteries “is the underlying cause of about 50% of all deaths in westernized society.”
How Clogged Arteries Form
The exact cause of clogged arteries isn’t known, but several factors have a high likelihood of causing artery issues. Those factors include:
- High blood pressure
- High cholesterol
- High triglycerides
- Smoking
- Obesity
- Diabetes
- Inflammation (caused by arthritis, lupus, infections, and more)
The Dangers of Clogged Arteries
Clogged arteries, also known as atherosclerosis, pose significant health risks by restricting blood flow, potentially leading to serious cardiovascular conditions. The buildup of fatty deposits, or plaque, inside the arterial walls can gradually narrow and harden arteries, reducing the supply of oxygen-rich blood to vital organs. One of the primary dangers of clogged arteries is the increased risk of heart attack. If a plaque ruptures, a blood clot can form and block the artery completely, cutting off blood flow to the heart muscle, resulting in myocardial infarction. Similarly, restricted blood flow to the brain can cause a stroke, leading to potentially irreversible damage, including paralysis, speech difficulties, and memory loss.
Additionally, clogged arteries increase the likelihood of peripheral artery disease (PAD), where reduced blood flow to the limbs, particularly the legs, can lead to pain, cramping, or even tissue death in severe cases. Atherosclerosis can also contribute to the development of chronic kidney disease, as the kidneys require adequate blood flow to function properly. Risk factors such as high cholesterol, hypertension, smoking, and a sedentary lifestyle can accelerate the progression of arterial blockages, emphasizing the importance of preventative measures, including a healthy diet, regular exercise, and medical monitoring to mitigate these dangers.
How Food Can Help
Now that we’ve established that clogged arteries are something you want to steer as clear of as possible, let’s get into how you can use food to help prevent clogged arteries from happening.
While food can’t cure issues with clogged arteries, certain foods are known to help keep clogged arteries from happening in the first. But please note that these foods are not a guarantee. Some of the above risk factors are things that cannot be changed by your diet, so always speak to a doctor to understand your specific risk.
1. Beans
Beans, beans, the magical fruit. The more you eat, the . . . better your arteries feel. But seriously, beans are something we love due to the massive amount of fiber they pack. Plus, eating beans helps to keep your cholesterol levels in check – both the good and the bad. This means a lower chance of your arteries getting clogged.
Some studies have shown that incorporating a lot of beans into your diet may help bring blood pressure down and lower your risk of type 2 diabetes. Because blood pressure and diabetes are some of the causes of clogged arteries, beans can help reduce that risk.
2. Whole Grains
Fiber, we meet again. Whole-grain foods have soluble fiber in them that can help get rid of the bad cholesterol that gets built up in the body. Eating whole grains regularly can also help lower your risk of heart disease. So start researching the best oatmeal recipes because you will want to start eating this grain more often.
3. Berries
There are almost no bad things to say about berries. We can’t think of any except that they stain your clothes. Berries are lauded for their health benefits, and in the case of clogged arteries, you’ll want to reach for berries to help keep inflammation down. The fiber in the berries helps to get things moving in your body, and berries’ other vitamins and minerals are great for keeping your heart healthy.
Berries help to lower blood pressure, LDL cholesterol levels, and your blood sugar, so we suggest heading to the store today and stocking up.
The best berries to eat are raspberries, blackberries, strawberries, blueberries, and cranberries.
4. Olive Oil
When you cook, you need some sort of oil or fat to keep the food from burning and to give it some extra flavor. But the commonly used butter is full of unhealthy fats that can seriously damage your arteries.
Instead, reach for olive oil. Olive oil helps reduce your risk of having a stroke thanks to its high levels of mono- and polyunsaturated fats (the kinds you want in your life). However, as with everything, use olive oil in moderation. It is still high in fat and calories, so don’t start deep frying all your food in olive oil, hoping that clogged arteries won’t be an issue.
5. Flax Seeds
Small but mighty, these seeds come with a laundry list of benefits. They, like many other things on this list, are full of fiber and healthy fats, as well as calcium and magnesium. These are all great for your overall health, but we especially love that flax seeds can help prevent clogged arteries. A study on rabbits showed that the bunnies who ate flax seeds after eating foods rich in cholesterol saw a 40% lower amount of plaque formation than other animals who did not eat the flax seeds.
You can sprinkle flax seeds on top of your dishes, or blend them into smoothies to get them in your daily diet.
6. Broccoli
While this may not be your favorite food, you must find ways to incorporate it into your meals because this cruciferous vegetable can do some good for your arteries. This veggie is high on our fiber content list and works to rid of any calcification happening in your arteries.
On top of that, broccoli is known to help lower blood pressure as well as cholesterol, so keep this green guy around to keep your risk of clogged arteries low.
7. Cinnamon
This spice tastes delicious on top of your favorite desserts, oatmeal, or coffee. It is also full of antioxidants that help to keep fats in your bloodstream in check. Cinnamon also aids in keeping arterial plaque from building up and works to lower your LDL cholesterol.
8. Green Tea
Chances are good you’ve heard a lot about how green tea is something you need to start drinking, so if you haven’t done so yet, here is your sign. Green tea is full of compounds called catechins, which have been shown in studies to keep your body from absorbing too much cholesterol.
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