Q: Are there any foods I can eat to reduce the risk of plaque buildup in my blood?
A: A healthy diet can be key to preventing plaque buildup in your arteries. Plaque buildup, or atherosclerosis, is caused by a combination of factors, including aging, high blood pressure, smoking, and an unhealthy lifestyle. Research has shown that eating certain foods can reduce plaque buildup and support cardiovascular health.
Cholesterol is a major risk factor for plaque buildup. Cholesterol is a fatty substance that circulates in the blood. It is important for normal body functions such as hormone production and digestion; however, when levels get too high, it can collect on artery walls and lead to plaque buildup. This can increase your risk of heart attack or stroke.
There are many foods that help lower cholesterol levels and prevent plaque buildup in the arteries. These include fruits, vegetables, whole grains, nuts and seeds, legumes, fatty fish like salmon or mackerel, olive oil and avocado oil. Eating these foods will help you get essential vitamins and minerals for overall good health while reducing your risk of heart disease. Additionally, avoiding processed foods as well as saturated fats from red meat and dairy products will help you maintain healthy cholesterol levels.
In addition to dietary changes, regular exercise is essential for maintaining healthy cholesterol levels and reducing arterial plaque buildup. Exercise helps improve circulation throughout the body, which can help lower cholesterol levels and keep arteries clear of blockages that can cause heart attacks or strokes. Aim for at least 30 minutes of moderate activity a day – this can include a brisk walk around the neighborhood or aerobic activity like jogging or swimming.
A healthy diet combined with regular physical activity are two important steps you can take to protect yourself against plaque buildup in your arteries that could lead to heart disease or stroke. Choosing nutritious foods such as fruits and vegetables while limiting processed foods that contain saturated fat will help lower your cholesterol levels while promoting overall body system health. Talk to your health care provider if you want more information on how to make changes to reduce your risk of developing arterial plaque buildup.
Dr. Chris LeSar is a board-certified vascular surgeon at the Vascular Institute of Chattanooga and a member of the Chattanooga-Hamilton County Medical Society.