There are several ways you can reduce your risk of developing coronary heart disease (CHD), such as lowering your blood pressure and cholesterol levels.
Eat a healthy, balanced diet
A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and vegetables (5 portions a day) and whole grains.
You should limit the amount of salt you eat to no more than 6g (0.2oz) a day as too much salt will increase your blood pressure. 6g of salt is about 1 teaspoonful.
There are 2 types of fat: saturated and unsaturated. You should avoid food containing saturated fats, because these will increase the levels of bad cholesterol in your blood.
Foods high in saturated fat include:
meat pies
sausages and fatty cuts of meat
butter
ghee – a type of butter often used in Indian cooking
lard
cream
hard cheese
cakes and biscuits
foods that contain coconut or palm oil
However, a balanced diet should still include unsaturated fats, which have been shown to increase levels of good cholesterol and help reduce any blockage in your arteries.
Foods high in unsaturated fat include:
oily fish
avocados
nuts and seeds
sunflower, rapeseed, olive and vegetable oils
You should also try to avoid too much sugar in your diet, as this can increase your chances of developing diabetes, which is proven to significantly increase your chances of developing CHD.
Be more physically active
Combining a healthy diet with regular exercise is the best way of maintaining a healthy weight. Having a healthy weight reduces your chances of developing high blood pressure.
Regular exercise will make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level.
Exercising regularly reduces your risk of having a heart attack. The heart is a muscle and, like any other muscle, benefits from exercise. A strong heart can pump more blood around your body with less effort.
Any aerobic exercise, such as walking, swimming and dancing, makes your heart work harder and keeps it healthy.
Keep to a healthy weight
A GP or practice nurse can tell you what your ideal weight is in relation to your height and build. Alternatively, find out what your body mass index (BMI) is by using our BMI calculator.
Give up smoking
If you smoke, giving up will reduce your risk of developing CHD.
Smoking is a major risk factor for developing atherosclerosis (furring of the arteries). It also causes the majority of cases of coronary thrombosis in people under the age of 50.
Research has shown you're up to 3 times more likely to successfully give up smoking if you use NHS support together with stop-smoking medicines, such as patches or gum.
Reduce your alcohol consumption
If you drink, do not exceed the maximum recommended limits.
men and women are advised not to regularly drink more than 14 units a week
spread your drinking over 3 days or more if you drink as much as 14 units a week
Always avoid binge drinking, as this increases the risk of a heart attack.
Keep your blood pressure under control
You can keep your blood pressure under control by eating a healthy diet low in saturated fat, exercising regularly and, if needed, taking medicine to lower your blood pressure.
Your target blood pressure should be below 140/90 mmHg. If you have high blood pressure, ask a GP to check your blood pressure regularly.
Reduce stress
Some stress is inevitable in this fast-paced world. But if you’re stressed out day after day, it can increase blood pressure and damage your artery walls.
To combat stress in your daily life, choose a relaxation technique that suits you, and do it often. You can meditate, practice yoga, breathe deeply, or listen to music while you walk.
Keep your diabetes under control
You have a greater chance of developing CHD if you have diabetes. Being physically active and controlling your weight and blood pressure will help manage your blood sugar level.
If you have diabetes, your target blood pressure level should be below 130/80 mmHg.
Take any prescribed medicine
If you have CHD, you may be prescribed medicine to help relieve your symptoms and stop further problems developing.
If you do not have CHD but have high cholesterol, high blood pressure or a history of family heart disease, your doctor may prescribe medicine to prevent you developing heart-related problems.
If you're prescribed medicine, it's vital you take it and follow the correct dosage. Do not stop taking your medicine without consulting a doctor first, as doing so is likely to make your symptoms worse and put your health at risk.These drugs make it harder for your blood to clot:
apixaban (Eliquis)
aspirin
clopidogrel (Plavix)
dabigatran (Pradaxa)
edoxaban (Savaysa)
enoxaparin (Lovenox)
rivaroxaban (Xarelto)
ticagrelor (Brilinta)
ticlopidine (Ticlid)
warfarin (Coumadin)
Foods That May Help Prevent Clogged Arteries
Berries
Berries include blueberries, strawberries, cranberries, raspberries, and blackberries.
These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.
Berries are packed with fiber, vitamins, minerals, and plant compounds. These include flavonoid antioxidants, which are known to help boost 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
Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage
Beans
Beans are packed with fiber and well known for their heart health benefits. Eating fiber-rich foods like beans is essential for preventing atherosclerosis
Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Many studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels
One review of 26 high quality studies found that diets that included about 1 serving (130 grams) of beans daily were associated with significantly lower levels of LDL (bad) cholesterol compared with control diets
Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis
Fish
Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.
Studies show that omega-3s help reduce the expression of cellular adhesion molecules, which are proteins that allow cells to stick to one another and their surroundings.
Your body releases cellular adhesion molecules in response to inflammation, and they’re a driving force behind clogged arteries
What’s more, fish intake has been associated with a reduced risk of atherosclerosis.
A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week.
The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group
Tomatoes and tomato products
Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.
For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits.
Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease
Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries.
One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce.
However, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol
Onions
Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.
A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis
Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide
All of these effects may help protect against atherosclerosis and improve artery health
Flax seeds
Flax seeds are tiny powerhouses of nutrition.
They are high in fiber, healthy fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds may help prevent atherosclerosis.
One study found that rabbits that ate flax seed after a high cholesterol diet experienced a 40% reduction in plaque formation compared with animals that did not eat flax seeds
Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counter atherosclerosis
Oats
Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries.
Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol
Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines, as well as adhesion molecules. This may help prevent atherosclerosis
Consuming oat bran, which is packed with fiber, may be helpful as well.
A study that included 716 people with coronary artery disease found that those who consumed oat fiber regularly had lower levels of LDL (bad) cholesterol and inflammatory markers than those who did not eat oat fiber
The study also found that oat fiber intake was associated with a lower risk of needing revascularization — a procedure to increase oxygen delivery to the heart and other parts of the body. A person may need this if atherosclerosis has impeded their blood flow
Spices
Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries
These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood
You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.
Citrus fruits
Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.
Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression
This may be why citrus consumption is associated with a reduced risk of heart disease and stroke — two conditions linked to atherosclerosis
Leafy greens, including lettuces, kale, arugula, Swiss chard, and spinach, offer an abundance of nutrients that may help protect against atherosclerosis.
Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation.
They’re also packed with potassium. This mineral helps prevent vascular calcification, a process that contributes to atherosclerosis
Plus, numerous studies have shown that eating green leafy vegetables is an excellent way to reduce your risk of heart disease.
A review of eight studies found that consuming green leafy vegetables was associated with a significantly reduced risk of heart disease by up to 15.8%
Olive oil
The Mediterranean diet is rich in high fiber vegetables, beans, and olive oil. It has long been associated with improved heart health.
Olive oil may help reduce the risk of atherosclerosis.
A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants’ blood vessel function and reduced inflammatory markers
A 2018 review also concluded that olive oil consumption is associated with reduced atherosclerosis-related inflammatory markers and a decreased risk of heart disease and complications
Scientists attribute olive oil’s ability to increase heart and blood vessel health to its high content of polyphenol compounds.
Keep in mind that less refined extra virgin olive oil has significantly greater amounts of polyphenols than more refined olive oils
Nuts and seeds
Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins, and minerals. What’s more, these tiny and versatile foods may help prevent clogged arteries.
Research has consistently shown that nut and seed intake can significantly improve atherosclerosis risk factors.
For example, eating nuts and seeds can reduce LDL (bad) cholesterol and blood pressure and may help boost HDL (good) cholesterol
Research has also shown that eating nuts and seeds reduces blood sugar levels and may help protect against diabetes, a known risk factor for atherosclerosis
Additionally, eating nuts and seeds may help improve blood vessel function and protect against heart disease
Berries
Berries include blueberries, strawberries, cranberries, raspberries, and blackberries.
These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.
Berries are packed with fiber, vitamins, minerals, and plant compounds. These include flavonoid antioxidants, which are known to help boost 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
Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage
Beans
Beans are packed with fiber and well known for their heart health benefits. Eating fiber-rich foods like beans is essential for preventing atherosclerosis
Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Many studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels
One review of 26 high quality studies found that diets that included about 1 serving (130 grams) of beans daily were associated with significantly lower levels of LDL (bad) cholesterol compared with control diets
Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis
Fish
Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.
Studies show that omega-3s help reduce the expression of cellular adhesion molecules, which are proteins that allow cells to stick to one another and their surroundings.
Your body releases cellular adhesion molecules in response to inflammation, and they’re a driving force behind clogged arteries
What’s more, fish intake has been associated with a reduced risk of atherosclerosis.
A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week.
The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group
Tomatoes and tomato products
Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.
For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits.
Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease
Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries.
One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce.
However, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol
Onions
Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.
A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis
Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide
All of these effects may help protect against atherosclerosis and improve artery health
Flax seeds
Flax seeds are tiny powerhouses of nutrition.
They are high in fiber, healthy fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds may help prevent atherosclerosis.
One study found that rabbits that ate flax seed after a high cholesterol diet experienced a 40% reduction in plaque formation compared with animals that did not eat flax seeds
Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counter atherosclerosis
Oats
Oats are an excellent choice for those who have atherosclerosis or are trying to prevent clogged arteries.
Eating oats can help significantly reduce atherosclerosis risk factors, including high levels of total and LDL (bad) cholesterol
Oats also contain antioxidants called avenanthramides, which may help inhibit inflammatory proteins called cytokines, as well as adhesion molecules. This may help prevent atherosclerosis
Consuming oat bran, which is packed with fiber, may be helpful as well.
A study that included 716 people with coronary artery disease found that those who consumed oat fiber regularly had lower levels of LDL (bad) cholesterol and inflammatory markers than those who did not eat oat fiber
The study also found that oat fiber intake was associated with a lower risk of needing revascularization — a procedure to increase oxygen delivery to the heart and other parts of the body. A person may need this if atherosclerosis has impeded their blood flow
Spices
Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries
These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood
You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.
Citrus fruits
Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.
Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression
This may be why citrus consumption is associated with a reduced risk of heart disease and stroke — two conditions linked to atherosclerosis
Leafy greens, including lettuces, kale, arugula, Swiss chard, and spinach, offer an abundance of nutrients that may help protect against atherosclerosis.
Green leafy vegetables are a good source of dietary nitrates, which can help improve blood vessel function and reduce inflammation.
They’re also packed with potassium. This mineral helps prevent vascular calcification, a process that contributes to atherosclerosis
Plus, numerous studies have shown that eating green leafy vegetables is an excellent way to reduce your risk of heart disease.
A review of eight studies found that consuming green leafy vegetables was associated with a significantly reduced risk of heart disease by up to 15.8%
Olive oil
The Mediterranean diet is rich in high fiber vegetables, beans, and olive oil. It has long been associated with improved heart health.
Olive oil may help reduce the risk of atherosclerosis.
A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants’ blood vessel function and reduced inflammatory markers
A 2018 review also concluded that olive oil consumption is associated with reduced atherosclerosis-related inflammatory markers and a decreased risk of heart disease and complications
Scientists attribute olive oil’s ability to increase heart and blood vessel health to its high content of polyphenol compounds.
Keep in mind that less refined extra virgin olive oil has significantly greater amounts of polyphenols than more refined olive oils
Nuts and seeds
Nuts and seeds are excellent sources of protein, fiber, healthy fats, vitamins, and minerals. What’s more, these tiny and versatile foods may help prevent clogged arteries.
Research has consistently shown that nut and seed intake can significantly improve atherosclerosis risk factors.
For example, eating nuts and seeds can reduce LDL (bad) cholesterol and blood pressure and may help boost HDL (good) cholesterol
Research has also shown that eating nuts and seeds reduces blood sugar levels and may help protect against diabetes, a known risk factor for atherosclerosis
Additionally, eating nuts and seeds may help improve blood vessel function and protect against heart disease
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