- high LDL (bad) cholesterol
- hypertension
- smoke
- diabetes
- family history of atherosclerosis
- obesity
- consume a poor diet
- sedentary lifestyle
On the other hand, eating a diet rich in certain foods, such as vegetables, fruits and fish, has been shown to reduce the risk of atherosclerosis and heart disease.
A correct diet, rich in antioxidant foods able to counteract free radicals, and good fats (and lower bad cholesterol), is the first step in the fight against atherosclerosis. It is associated with a healthy lifestyle. : movement, balanced diet and no smoking, the main enemy of the arteries as it amplifies the harmful action of cholesterol and cancels the positive action of the foods that help prevent blockage of the arteries, which, moreover, are also some of the winter foods that help to stabilize the blood sugar level of diabetic subjects.
In this article many ideas for healthy and tasty anti cholesterol snacks.
, strawberries, cranberries, raspberries and blackberries are particularly beneficial for health: they reduce inflammation and are good for the heart. Berries are rich in fiber, vitamins, minerals and plant compounds. These include flavonoid antioxidants, which are known to help improve heart health. Research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels.
Citrus fruits, such as oranges, grapefruits, mandarins and lemons, are a powerhouse of vitamins, minerals and antioxidants, including flavonoids. Citrus flavonoids can reduce inflammation and help prevent free radicals from oxidizing LDL (bad) cholesterol, resulting in the progression of arteriosclerosis.
Spices, including ginger, chili, turmeric, and cinnamon, not only add flavor to different dishes, but can help protect against clogged arteries. They have anti-inflammatory properties and can fight free radicals, and improve blood lipid levels.
such as concentrates, purees and sauces without preservatives, contain plant compounds that can be particularly useful for reducing the development of atherosclerosis. For example, the carotenoid pigment lycopene, which can have significant health benefits: it can help reduce inflammation, increase HDL (good) cholesterol and prevent the onset of heart diseaseBeets are a concentrate of nitrates, which the body converts into nitric oxide, a signaling molecule that plays many essential roles in your body and which diminishes in the presence of inflammatory states of the blood vessels.
Onions contain sulfur compounds that can prevent inflammation of blood vessels, inhibit the aggregation of platelets in the blood, and increase the availability of nitric oxide. All these effects can help protect against atherosclerosis and improve arterial health. Onions are among the fruits and vegetables to be grown at home from waste.
, kale, arugula, chard and spinach, offer nutrients in abundance that can protect the arteries. They are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation. They are also rich in potassium, a mineral that counteracts vascular calcification, a process that contributes to atherosclerosis.
The addition of cruciferous vegetables such as broccoli, romanesco, red cabbage, and cauliflower to the diet can help reduce the chances of developing clogged arteries because they prevent hardening of the arteries in atherosclerosis.
Beans can lower blood pressure, improve artery function, and reduce the risk of type 2 diabetes, the enemy of thickening of the arteries.
, including omega-3 fats that help reduce the expression of cell adhesion molecules, proteins that allow cells to adhere to each other and to their surroundings. The body releases cell adhesion molecules in response to inflammation and are a driving force behind clogged arteries.
Flax seeds are tiny nutritional powerhouses. They are high in fiber, healthy fats, vitamins and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds can help prevent plaque build-up along artery walls. They also contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and hypocholesterolemic lignan compound whose properties counteract the thickening of the arteries.
Oats are an excellent choice for those who have atherosclerosis or intend to prevent its occurrence. It contains fiber and antioxidants that can help inhibit inflammatory proteins called cytokines, as well as adhesion molecules. Intake of oat fiber is associated with a lower risk of needing revascularization, a procedure to increase the supply of oxygen to the heart and other parts of the body. A person may need it if atherosclerosis has prevented the flow. blood.
, Brazilian nuts and almonds are excellent sources of protein, fiber, healthy fats, vitamins and minerals. Intake of small daily servings of nuts (5 or 6 fruits) can significantly improve risk factors for atherosclerosis. Walnuts, for example, can reduce LDL (bad) cholesterol, blood pressure, and can help raise HDL (good) cholesterol.In addition, eating nuts and seeds can help improve blood vessel function and protect against heart disease.
Cocoa and dark chocolate products are not only delicious, but they are a valuable ally against atherosclerosis. The consumption of chocolate is notoriously associated with less atherosclerotic plaque in the coronary arteries that carry oxygen-rich blood to the heart. cocoa and dark chocolate products are rich in polyphenolic plant compounds that increase nitric oxide production and thus decrease inflammation in the arteries, which can help improve physical function in people with atherosclerosis.
Olive oil is a valuable ally against atherosclerosis. The daily intake of about 30 ml of olive oil (corresponding to a tablespoon or two teaspoons) significantly improves blood vessel function and reduces blood markers. inflammatory related to hardening of the arteries. The ability of olive oil to increase the health of the heart and blood vessels is given by the high content of polyphenolic compounds, more present in less refined oils.
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