Title: How can food fight atherosclerosis? Atherosclerosis is thickening or hardening of the blood arteries caused by a buildup of plaque in the inner lining of an artery. Plaque is made up of deposits of fatty substances, cholesterol, cellular waste products, calcium. Cholesterol is the main factor to plaque formation. It's not clear exactly how atherosclerosis starts or what causes it. Atherosclerosis is a slow, progressive disease that may start as early as childhood. However, it can progress rapidly. As a result the artery walls become thickened and stiff. This reduces blood flow and oxygen supply to the vital body organs and extremities. The ensuing stiffening of the arteries leads to high blood pressure and, in the elderly especially, the upper (systolic) pressure increases, the lower (diastolic) pressure decreases, and the difference between the two, the pulse pressure, increases. This last effect is an independent risk factor for developing cardiovascular disorders.
What are the factors contributing to atherosclerosis? Some of them are common for several diseases. Let me mention smoking or weak physical activity. But some of these factors are definitely linked to our diet. Usually they influence via high level of cholesterol and triglycerides (a sort of fat in blood). Shortness of breath, progressive fatigue, heartbeats that are too fast, too slow, or irregular and swollen legs are the most common symptoms when the heart fails to perform its normal pumping function. Let us look more attentively on the food that we consume because adopting some simple nutritional changes can play a significant role in managing and even preventing atherosclerosis.
We begin from saturated fats. What is it? A type of fat with certain chemical properties that is usually solid at room temperature. Most saturated fats come from animal food products (such as fatty meat, sausages, bacon, butter). Eating saturated fats increase the level of cholesterol in the blood and the risk of heart disease. The same story with so-called trans fats. What is it? A type of fat that has certain chemical properties and is usually found in processed foods such as baked goods, snack foods, fried foods, shortening, margarine, and certain vegetable oils. Eating trans fat increases blood cholesterol levels and the risk of heart disease. But our body needs fat. The healthy sources of fat include avocados, olive oil, nuts, seeds, and fatty fish like salmon and trout. These fats can help reduce bad cholesterol levels.
Another food item important for our purpose is “omega-3s fatty acids”. What is it? Omega-3 fatty acids are a type of polyunsaturated fat. Omega-3s help keep your heart healthy. They even help improve your heart health if you already have heart disease. Omega-3s are good for your heart and blood vessels in several ways. They slow the buildup of plaque, They reduce the risk of developing an irregular heart beat (arrhythmias). They reduce triglycerides, a type of fat in your blood. Your body does not make omega-3 fatty acids on its own. You need to get them from your diet. In which products can you find omega-3s? Let us list such products: fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), plant oils (such as flaxseed oil, soybean oil, and canola oil).
Next group of healthy products is antioxidant rich foods. What is it? Antioxidants is a substance that protects cells of your body from the damage caused by free radicals (unstable molecules made by the process of oxidation during normal metabolism). They are most abundant in fruits and vegetables, as well as other foods including nuts, wholegrains and some meats, poultry, fish, dark chocolate.
Eat potassium rich foods. Foods high in potassium include bananas, oranges, sweet potatoes, and spinach, which helps regulate blood pressure and reduce the risk of atherosclerosis. Also limit sodium. Reducing sodium (aka salt) intake is crucial for managing hypertension. Avoid processed foods and use herbs and spices to flavour your meals instead of salt. Eat fibre rich foods such as whole meal options of bread and pasta, whole grains, legumes, beans. And last but not least – stay hydrated because proper hydration supports circulation and keeps your arteries functioning optimally.
Comments