Food to Keep Arteries Healthy

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Food to Keep Arteries Healthy

Arterial disease usually occurs due to high blood pressure, heart disease or high cholesterol. A poor diet that is rich in saturated fats and salt significantly increases your risk for arterial complications, including peripheral artery disease, arterial hardening and clots. If you have high cholesterol and triglycerides, your arteries will have plaque buildup that restricts blood flow to your appendages, heart and brain. Eating certain foods can help to keep your arteries healthy and clear of plaque.

Oatmeal

Arterial plaque looks similar to scar tissue. The plaque consists of inflamed cells, fibrous tissue and smooth muscle cells that grow into the arterial lining, according to Dr. David Spence in the book "How to Prevent Your Stroke." The cells swell with cholesterol that they take up and store. Oatmeal is an excellent source of soluble fiber, which decreases the amount of low-density lipoprotein, also known as LDL or bad cholesterol. This fiber type helps to reduce absorption of cholesterol into your blood. Simply eating 1 1/2 cups of oatmeal delivers 6 g of fiber, according to MayoClinic.com.

Monounsaturated Fat

Monounsaturated oils are very effective in lowering LDL levels while raising high-density lipoprotein, or good cholesterol, according to the book "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook." Monounsaturated fats should not exceed 20 percent of your total calories. Regular consumption of this fat may help to lower your total cholesterol by up to 10 percent, the book says. In fact, substituting monounsaturated fat for saturated fat can cut the risk of artery and heart disease by 19 percent. Monounsaturated oils include olive, canola, peanut and soybean oil, as well as avocados and peanuts.

Fish

Fatty fish varieties, such as lake trout, halibut and salmon are abundant with omega-3 fatty acids, according to MayoClinic.com. These acids help to reduce atherosclerosis, or arterial hardening, by reducing cholesterol and triglycerides, especially in diabetics, according to Adrianne Bendich and Richard Deckelbaum in the book "Preventive Nutrition." MayoClinic.com says that omega-3 fatty acids can help reduce high blood pressure and the risk of developing blood clots.

About this Author

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Ashley Tyson is an avid writer and anthropologist who has written for numerous publications. As a freelance writing professional since 2005, Tyson's areas of interests include lifestyle, business, medicine, forensics, animals and green living. She has a Bachelor of Arts in anthropology from San Francisco State University and a Master of Science in forensic science from Pace University.

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Article Source : http://www.livestrong.com/article/341207-food-to-keep-arteries-healthy/