What diet is best to prevent atherosclerosis?

Atherosclerosis, also known as arteriosclerosis, is a disease consisting in the accumulation of atherosclerotic plaque in the walls of blood vessels. These plates consist mainly of cholesterol, fats, calcium and other substances present in the blood. Over time, these deposits can persist and cause narrowing or even completely closing blood vessels, which leads to serious health complications, such as heart attacks and strokes.

Atherosclerosis - what effect does the diet on the condition of blood vessels have?

Diet is one of the most important factors affecting cardiovascular health. Proper nutrition can significantly reduce the risk of atherosclerosis and its complications. Studies have shown that a diet rich in saturated fats and trans fats can significantly accelerate the process of painting atherosclerotic plaques in blood vessels. The cholesterol content in the diet is directly correlated with blood cholesterol, which is the main component of atherosclerotic plaque.

What to avoid atherosclerosis?

To reduce the risk of atherosclerosis, avoid certain types of food and ingredients. First of all, saturated fats, which are found mainly in products of animal origin, such as butter, fatty meats and lard, should be limited. Also, trans fats present in many processed foods, such as cookies, chips and margarines, have a negative impact on the health of blood vessels. Excessive consumption of sugar and sweets leads to obesity and insulin resistance, which are atherosclerosis risk factors. In addition, processed food products, often containing large amounts of salt, fats and preservatives, can also negatively affect the health of blood vessels.

Healthy habits at atherosclerosis

Leading a healthy lifestyle is crucial in prevention and treatment of atherosclerosis. Regular control, proper diet and physical activity can significantly reduce the risk of cardiovascular disease. It is also important to avoid factors that increase the risk of atherosclerosis.

What to avoid atherosclerosis?

To reduce the risk of atherosclerosis, avoid certain types of food and ingredients. First of all, saturated fats, which are found mainly in products of animal origin, such as butter, fatty meats and lard, should be limited. Also, trans fats present in many processed foods, such as cookies, chips and margarines, have a negative impact on the health of blood vessels. Excessive consumption of sugar and sweets leads to obesity and insulin resistance, which are atherosclerosis risk factors. In addition, processed food products, often containing large amounts of salt, fats and preservatives, can also negatively affect the health of blood vessels.

Healthy diet habits

In your daily diet, it is worth focusing on supporting health and ensuring optimal functioning of the body. Regular consumption of meals is extremely important because it helps maintain stable blood glucose levels and prevents hunger attacks. Porter control is another important element, the next one is consuming too large amounts of food can lead to weight gain, which increases the risk of atherosclerosis. Appropriate hydration, through regular drinking of water, is crucial for heart health and blood vessels.

Atherosclerotic prevention

Atherosclerosis prevention is not only a proper diet, but also a change in other aspects of lifestyle. Regular physical activity strengthens the heart and improves circulation, which is important for the prevention of atherosclerosis. Smoking is another important step, because smoking destroys blood vessels and promotes atherosclerosis. It is also worth limiting the consumption of alcohol, because excessive drinking can lead to an increase in blood pressure and contribute to atherosclerosis.

The frequency of atherosclerosis

Atherosclerosis is a serious health problem around the world, and its incidence increases as the years. It is estimated that it is the main cause of serious cardiovascular diseases such as heart attack and stroke. This disease most often affects people over 40, but is increasingly diagnosed with younger patients, including people of working age. This is influenced by the same risk factors such as: unhealthy diet, lack of physical activity, smoking, as well as stress and obesity. Early detection and modification of lifestyle can significantly reduce the risk of atherosclerosis.

Symptoms of atherosclerosis

Atherosclerosis often develops without visible symptoms for many years. When the blood vessels become significantly narrowed or blocked, various symptoms may appear, depending on which arteries are involved:

• Chest pain (angina. - It can occur when coronary arteries are narrowed, which limits blood flow to the heart.
• Dyspnoea - is the result of reduced blood flow to the heart.
• Leg or arms pain - It may appear when the arteries in the limbs are narrowed.
• Tiredness - Lack of adequate oxygen in the muscles can lead to a general feeling of fatigue.
• Erectile dysfunction - In men, it can be a symptom of narrowing of blood vessels in the genital area.
• Heart attack or stroke - violent, serious symptoms may indicate a threat to life, resulting from the complete blockage of blood flow in key arteries.

What to eat with atherosclerosis - menu

Below is an example of a menu for a person at least atherosclerosis:

• Breakfast: Porridge with fruit and nuts, sprinkled with chia seeds. Green tea.
• Second breakfast: Natural yogurt with the addition of berries and honey + a handful of walnuts.
• Lunch: Grilled salmon with brown rice and fresh vegetable salad (tomato, cucumber, rocket, olive oil) + lemon water.
• Tea: Smoothie from kale, bananas, linseed and almond milk.
• Dinner: Salad made of quinoa, dried tomatoes, avocado, capers and spinach leaves + herbal tea (e.g. mint).

Nutritional recommendations may vary depending on individual needs and health. It is worth consulting a dietitian who will adapt the nutrition plan to your specific requirements.

Who is most exposed to atherosclerosis?

People with a combination of several risk factors are most exposed to atherosclerosis. The risk of atherosclerosis increases with age, and men over 45 and women after 55 are more susceptible to the development of the disease. Men are more exposed to atherosclerosis at a younger age than women, but after menopause, the risk in women increases and will equate the risk in men. People who have close relatives with cardiovascular diseases are more predisposed to atherosclerosis. The high level of "bad" cholesterol (LDL) and low levels of "good" cholesterol (HDL) significantly increase the risk, and smoking damages the walls of blood vessels, which promotes the accumulation of atherosclerotic plaques. High blood pressure leads to damage to blood vessels, which accelerates the development of atherosclerosis. Incorrectly controlled diabetes increases the risk of atherosclerosis, because high blood glucose can damage the arteries. An unhealthy diet rich in saturated fats, lack of physical activity, overweight and obesity are important risk factors, and long -term, chronic stress can increase blood pressure and negatively affect the heart and arteries. Awareness of these risk factors and taking preventive actions, such as the use of a healthy diet, regular physical activity and avoiding addictions, can significantly reduce the risk of developing atherosclerosis. Regular control tests are also necessary for the early detection and management of the disease.

Summary

Atherosclerosis is a serious disease that, however, can be effectively prevented through appropriate eating habits and lifestyle. Avoiding saturated and trans fats, consuming unsaturated fats, fiber, antioxidants and omega-3 acids are key factors in the prevention of atherosclerosis. The combination of a healthy diet with regular physical activity, quitting smoking and limiting alcohol can significantly reduce the risk of atherosclerosis and support heart health for many years.

Sources

Smith, s.c.; Greenland, p.; Grundy, S.M. "Aha Conference Proceedings. Prevention conference V: Beyond Secondary Prevention: Identifying the High-Risk Patient for Primary Prevention: Executive Summary." Circulation 2000. "Guidelines for Americans 2020-2025." U.S. Department of Agriculture and U.S. Department of Health and Human Services. DeCEKE 2020. Roth, Gregory A., et al. "Global Burden of Cardiovascular Diseases and Risk Factors, 1990-2019: Update from the GBD 2019 Study." Journal of the American College of Cardiology, vol. 76, no. 25, 2020, pp. 2982-3021.