Atherosclerosis, an inflammatory condition where plaques (fatty deposits composed of cholesterol and other substances) build up inside arteries, is something that millions of Americans are infected with. This condition interferes with normal blood flow and can lead to heart disease, heart attacks, and stroke. Per some estimates, atherosclerosis is the underlying cause of 50% of all deaths in Westernized society, and it’s the major underlying cause of strokes and Alzheimer’s disease.
A common misconception about arterial plaque (atherosclerosis) is that it’s mainly caused by high LDL cholesterol levels. But the thinking in this area is changing. Many experts say it’s only a small part of the picture.
So what’s really causing it?
Insulin resistance—having prediabetes or diabetes—is the most common cause of atherosclerosis (clogged arteries), and therefore heart attack and stroke, kidney disease, blindness, etc.
According to the Centers for Disease Control and Prevention, around a third of Americans have insulin resistance, a condition in which cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose (or sugar) from your blood. This, in turn, elevates levels of insulin and glucose in the bloodstream, which creates widespread inflammation and can damage the lining of arteries over time.
Fat of any kind used to be at the top of the list of things that are bad for your heart. Not anymore: Research reveals that mono- and polyunsaturated fats, like those found in avocados, are heart-healthy because they help lower bad LDL cholesterol and raise good HDL cholesterol. Their fiber, protein and mono- and polyunsaturated fats help decrease inflammation and improve longevity.
Most are heart-healthy, especially those with higher fiber, fats and protein like pistachios. Daily portions can lower risk of heart disease more than 20% and diabetes almost 40%. Nuts like pistachios are filled with plant sterols, the same substances in cholesterol-lowering products that help block cholesterol absorption in your gut.
Several studies reveal that green tea may exert protective effects against cardiovascular disease (CVD) and various types of cancers. A compound found in green tea could help break up plaques that are linked to dangerous blockages. New research, part-funded by the British Heart Foundation, found that a compound in green tea can break up and dissolve potentially dangerous protein plaques found in the blood vessels. Green tea has also been found great for decreasing inflammation. So take a sip of green tea a way to slow down and enjoy.
Many natural healers call them one of nature’s perfect ways of letting food heal us. Things like Kombucha produce healthy bacteria that help intestines break down food more effectively, decreasing inflammation. Healthy gut bacteria is also essential for a healthy heart. Be careful to look for fake Kombucha drinks that are filled with sugar or preservatives.
Remember that old song? “Beans, beans, good for your heart / The more you eat them, the more you f—“. Well, it’s true! A great source of soluble fiber—black beans have three times as much of it per cup as oats. Another perk: Antioxidants, which are especially abundant in colorful varieties such as black beans and red kidney beans, may fight inflammation that contributes to heart disease.
When consumed in moderation – and at the right time – coffee improves heart health, Biskup says. Caffeine has a half-life of five hours so a cup at 4 pm leaves half the caffeine in your system at 9 pm, possibly affecting your sleep quality. Try shutting off the coffee at noon.
Oats have a rich supply of soluble fiber, which has been shown to lower bad LDL cholesterol levels. Why that’s good for your arteries
Cholesterol can seep into the inner layer of blood vessels and form plaque over time. Since most Americans fall chronically short on fiber, the four grams per cup that oats deliver are a welcome addition.
In recent years, more people have started recognizing the health-boosting properties of this brilliant yellow spice traditionally used in Indian cuisine. A substance in the spice, curcumin, is an antioxidant that may help prevent fatty deposits from building up and blocking arteries. Since Since curcumin is an excellent anti-inflammatory and antioxidant, turmeric is good for many other things too. For example, it can help with itching caused by irritation or chronic inflammatory conditions. People with joint diseases like osteoarthritis also find that turmeric helps to alleviate pain. Turmeric can have a positive effect on brain function as well – protecting the brain from free radicals and inflammation.
Scientists have known for years that cruciferous veggies like broccoli have cancer-fighting abilities, but researchers are also examining broccoli’s role in heart health. There’s evidence that a compound in it called sulforaphane may assist the body’s natural defenses against arterial clogs by activating a certain kind of protein
The reason why some cardiologists seem obsessed with taking your blood pressure is that when it’s elevated, it can eventually wear out the lining of your blood vessels, leaving them less elastic and able to function normally. That can increase your risk for a heart attack or stroke. This juicy melon can help. Watermelon is the number one source of citrulline. Citrulline is an amino acid the body uses to produce nitric oxide, which may help keep blood vessels relaxed and pliable. It’s because of citrulline that watermelon is also being called “men’s natural viagra”; because its been found to help clear blood vessels all over the body–even down there.
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