Plaque buildup in the arteries can put you at serious risk for stroke and heart attack. Plaque can rupture, causing a heart attack, or it can grow large enough to block blood flow.
It isn’t possible to completely eliminate plaque in the arteries, but doctors can shrink it, according to Harvard Health. They address the problem by targeting small, soft plaques, removing the cholesterol inside, and allowing them to shrink—thereby reducing blockage and lowering the risk of rupture.
This can be achieved with drugs called statins, but statins come with side effects that make some patients cautious. Statins may cause muscle pain, fuzzy thinking, digestive issues, and, in some cases, even liver damage. For this reason, dietary changes are considered a wise first step to help reduce cholesterol, shrink arterial plaque, and protect the heart from damage. Here are some foods you can add to your diet.
1. Asparagus
Because asparagus is rich in vitamins and minerals, it helps lower blood pressure, among other health benefits. A half-cup of asparagus contains 6 percent of the recommended daily allowance of potassium, which is known to help relax blood vessels. This reduces pressure on plaque, making it less likely to rupture.
2. Avocado
In a study published in the Journal of the American Heart Association, researchers found that adding avocado to a heart-healthy diet can help reduce “bad” LDL cholesterol. Avocado is also a source of potassium, which helps reduce blood pressure.
3. Broccoli
Because it is rich in vitamin K, broccoli helps prevent calcium from damaging the arteries. It is also high in fiber, which helps to lower blood pressure.
4. Spinach
Another potassium-rich food, spinach is also a good source of folate and fiber. Together, these nutrients help lower blood pressure as well as homocysteine levels. High homocysteine levels can damage the lining of the arteries and make the blood clot more easily than it should, which can result in blockages.
5. Whole Grains
Whole grains are not only tasty but also excellent sources of soluble fiber. Soluble fiber binds to LDL cholesterol, allowing it to pass from the body instead of collecting in the arteries. Whole grains are also good sources of magnesium, which helps regulate blood pressure by dilating blood vessels.
6. Turmeric
Turmeric is known for being a potent anti-inflammatory, which can reduce damage to arterial walls. This spice can also help balance homocysteine levels because it is a good source of vitamin B6.
7. Olive Oil
Olive oil is an excellent source of the essential fatty acid known as monounsaturated oleic acid, which has been found to help lower LDL cholesterol. In fact, a study published by the American Academy of Neurology found that people who regularly used olive oil had a 41 percent lower risk of stroke compared to those who did not.
8. Almonds
With a variety of heart-healthy nutrients, almonds are a smart addition to your diet. They are rich in healthy fats, protein, and fiber, and are also excellent sources of magnesium. These nutrients help lower blood pressure and aid in the prevention of plaque formation.
9. Fatty Fish
Fatty fish such as salmon, mackerel, tuna, and herring are rich sources of omega-3 fatty acids. Omega-3s reduce inflammation and may help raise “good” HDL cholesterol. According to the Cleveland Heart Lab, consuming omega-3 fatty acids is also a natural way to lower blood pressure.
10. Orange Juice
Researchers have found that drinking two glasses of orange juice per day can significantly reduce blood pressure. Flavonoids found in citrus fruits also help protect arterial walls from damage.