Anti-plaque and Anti-inflammation Diet For Reducing Atherosclerosis
Coronary heart disease generally requires decades to develop however the formation of plaque can begin in childhood years. Certain conditions such as genetic polymorphisms that increase risk or chronic inflammation can accelerate this process. As we age various factors injure the arterial lining such as smoking, a diet o high in sugar and trans fats, certain nutrient deficiencies such as B12 or other B vitamins and essential fatty acids, chronic inflammation from periodontal disease or other chronic infections, obesity, high blood pressure, free radical damage from toxins and an unhealthy gut microbiome. These can all contribute to the accumulation and adherence of fatty tissue and inflammatory cells on the arterial wall, resulting in atherosclerotic plaque.
There is a test available 'Calcium scoring' which measures a % of plaque in your coronary arteries and provides a tool for tracking plaque development and consequent risk for cardiovascular disease. Even without this testing we all need to be proactive as it is possible to reverse plaque development through a healthy lifestyle and diet.
This diet consists of whole, fresh, nutrient-rich foods and zero processed foods which are generally devoid of healthy nutrients: vitamins, minerals and antioxidants. Most processed foods also contain unhealthy trans fats and are high in sugar and salt
Consume an anti-inflammatory, low glycemic and anti-plaque diet:
Cruciferous vegetables including broccoli, brussels sprouts, cauliflower, cabbage kale, bok choy, watercress, leafy greens (preferably organic). These contain abundant sources of disease-fighting antioxidants, detoxification support and folate which supports healthy homocysteine metabolism. ( high homocysteine levels injure arterial walls, oxidizes LDL, encourages blood clot formation and is a risk factor for heart attack)
• Pomegranates, blueberries, blackberries, strawberries, cranberries, red grapes (resveratrol) and other colourful fruits. These are packed with phytonutrients called flavonoids that possess potent antioxidant properties. Drink a daily glass of sugarless pomegranate juice a day to help reduce the build up of plaque and protect the inner arterial lining. Atherosclerosis. 2013 May ;228(1):80-9. Epub 2013 Mar 7. PMID:23528829
• Fiber-rich foods not only boost digestive health, but also help the body metabolize cholesterol and estrogen, balance blood sugar and contain B vitamins for healthy homocysteine metabolism.
Choose unrefined whole-grains such as brown rice, oat bran, quinoa, legumes, nuts or seeds. Have a handful of walnuts or almonds per day for a heart-healthy snack.
• Deep-water fish such as wild salmon, mackerel, tuna and sardines. These are rich in healthy, inflammation-fighting fats known as omega-3 fatty acids. Eat at least two servings a week. ( see the Anti-inflammatory Food Guide for the best fish for reducing inflammation and the mercury levels) Other good dietary sources of omega-3 fatty acids are flaxseed, hemp seed and walnuts.
• Exercise keeps you healthy by controlling blood lipid abnormalities, improving circulation, lowers high blood pressure and reduces stress, a known risk for cardiovascular disease.
• If you are in good health but have been inactive, start with 10 to 15 minutes of aerobic activity (brisk walking, biking, etc.) three times a week. Gradually work your way up to 30 to 45 minutes four to six times weekly.
Better Balance Anti-inflammatory Food Guide as well as the Glycemic Index chart are both valuable resources in the prevention of cardiovascular disease and other inflammatory conditions.
Coronary heart disease generally requires decades to develop however the formation of plaque can begin in childhood years. Certain conditions such as genetic polymorphisms that increase risk or chronic inflammation can accelerate this process. As we age various factors injure the arterial lining such as smoking, a diet o high in sugar and trans fats, certain nutrient deficiencies such as B12 or other B vitamins and essential fatty acids, chronic inflammation from periodontal disease or other chronic infections, obesity, high blood pressure, free radical damage from toxins and an unhealthy gut microbiome. These can all contribute to the accumulation and adherence of fatty tissue and inflammatory cells on the arterial wall, resulting in atherosclerotic plaque.
There is a test available 'Calcium scoring' which measures a % of plaque in your coronary arteries and provides a tool for tracking plaque development and consequent risk for cardiovascular disease. Even without this testing we all need to be proactive as it is possible to reverse plaque development through a healthy lifestyle and diet.
This diet consists of whole, fresh, nutrient-rich foods and zero processed foods which are generally devoid of healthy nutrients: vitamins, minerals and antioxidants. Most processed foods also contain unhealthy trans fats and are high in sugar and salt
Consume an anti-inflammatory, low glycemic and anti-plaque diet:
Cruciferous vegetables including broccoli, brussels sprouts, cauliflower, cabbage kale, bok choy, watercress, leafy greens (preferably organic). These contain abundant sources of disease-fighting antioxidants, detoxification support and folate which supports healthy homocysteine metabolism. ( high homocysteine levels injure arterial walls, oxidizes LDL, encourages blood clot formation and is a risk factor for heart attack)
• Pomegranates, blueberries, blackberries, strawberries, cranberries, red grapes (resveratrol) and other colourful fruits. These are packed with phytonutrients called flavonoids that possess potent antioxidant properties. Drink a daily glass of sugarless pomegranate juice a day to help reduce the build up of plaque and protect the inner arterial lining. Atherosclerosis. 2013 May ;228(1):80-9. Epub 2013 Mar 7. PMID:23528829
• Fiber-rich foods not only boost digestive health, but also help the body metabolize cholesterol and estrogen, balance blood sugar and contain B vitamins for healthy homocysteine metabolism.
Choose unrefined whole-grains such as brown rice, oat bran, quinoa, legumes, nuts or seeds. Have a handful of walnuts or almonds per day for a heart-healthy snack.
• Deep-water fish such as wild salmon, mackerel, tuna and sardines. These are rich in healthy, inflammation-fighting fats known as omega-3 fatty acids. Eat at least two servings a week. ( see the Anti-inflammatory Food Guide for the best fish for reducing inflammation and the mercury levels) Other good dietary sources of omega-3 fatty acids are flaxseed, hemp seed and walnuts.
• Exercise keeps you healthy by controlling blood lipid abnormalities, improving circulation, lowers high blood pressure and reduces stress, a known risk for cardiovascular disease.
• If you are in good health but have been inactive, start with 10 to 15 minutes of aerobic activity (brisk walking, biking, etc.) three times a week. Gradually work your way up to 30 to 45 minutes four to six times weekly.
Better Balance Anti-inflammatory Food Guide as well as the Glycemic Index chart are both valuable resources in the prevention of cardiovascular disease and other inflammatory conditions.
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