Plaque buildup, also known as atherosclerosis, occurs when fatty deposits called plaque build up inside the arteries. This buildup causes the arteries to harden and narrow, which can restrict blood flow. Over time, plaque buildup increases the risk of heart attack, stroke, and other cardiovascular problems. While plaque buildup is a complex process influenced by genetics and lifestyle factors, there are steps you can take to help reduce and prevent plaque buildup.
Why plaque builds up
Plaque consists of cholesterol, fatty substances, cellular waste products, calcium, and fibrin. When too much cholesterol circulates in the blood, it can start to accumulate on the walls of the arteries. Over time, this buildup grows into plaque. High cholesterol levels, high blood pressure, and inflammation all contribute to plaque buildup.
As more plaque accumulates, the arteries narrow and stiffen. This process is known as atherosclerosis. Narrowed arteries restrict blood flow to the heart and other parts of the body. Pieces of plaque can also break off and form clots that block blood flow. This disruption in blood flow is what leads to heart attacks, strokes, and other cardiovascular events.
Dietary changes to reduce plaque
One of the most important lifestyle changes to reduce plaque buildup is an improved diet. Nutrition plays a key role in plaque development, especially consuming too much saturated and trans fats. Here are some dietary strategies to keep in mind:
- Limit saturated fats – Found in red meat, full-fat dairy, and certain oils, saturated fats raise LDL (bad) cholesterol levels which contributes to plaque buildup. Limit saturated fats to less than 7% of total daily calories.
- Avoid trans fats – Trans fats are an artificial form of saturated fats that have been hydrogenated. They raise bad cholesterol and lower good HDL cholesterol. Trans fats have been banned from many foods, but they can still be found in some processed baked goods, fried foods, and margarines. Eliminate trans fats from your diet as much as possible.
- Eat more monounsaturated and polyunsaturated fats – Unlike saturated fats, these healthier fats can lower LDL cholesterol while maintaining HDL cholesterol. Sources include olive oil, avocados, nuts, seeds, and fatty fish like salmon.
- Increase fiber – Soluble fiber has been shown to reduce LDL cholesterol levels. Getting more fiber from fruits, vegetables, whole grains, beans, nuts and seeds can help lower cholesterol and plaque buildup.
- Choose heart healthy proteins – Substitute red meat with proteins like fish, skinless poultry, beans, and soy products a few times per week. These proteins are lower in saturated fat.
- Eat plenty of antioxidants – Fruits, vegetables, and whole grains contain antioxidants that combat inflammation and oxidative stress which contribute to plaque development. Load up on dark leafy greens, berries, tomatoes, and beans.
Exercise to improve cardiovascular health
Regular physical activity provides cardiovascular benefits that can reduce plaque buildup. Exercise helps:
- Raise HDL (good) cholesterol
- Lower LDL (bad) cholesterol
- Lower triglycerides
- Reduce blood pressure
- Improve blood circulation and blood vessel flexibility
- Lower inflammation
For best results, aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. This could include brisk walking, jogging, cycling, swimming, aerobics classes, tennis, hiking, and strength training. Any movement that gets your heart rate up provides anti-plaque benefits.
Quit smoking and limit alcohol
Cigarette smoking directly contributes to plaque buildup. Chemicals in cigarettes damage the lining of the arteries, accelerating the atherosclerotic process. Smoking also lowers HDL (good) cholesterol and increases the likelihood of blood clots. Kicking the smoking habit is one of the most effective ways to immediately reduce plaque buildup and improve cardiovascular health.
Heavy alcohol consumption can raise blood pressure and triglycerides, which may indirectly contribute to plaque formation and progression. Moderate intake of 1 drink per day for women and 1-2 drinks for men is recommended to get antioxidant benefits of alcohol while avoiding negative impacts on cardiovascular health.
Manage blood pressure
High blood pressure strains the arteries and accelerates plaque buildup. Getting high blood pressure under control through medication, diet, exercise, and other lifestyle measures is important. Even slightly elevated blood pressure in the prehypertensive range should be managed to reduce plaque progression.
Take medications if needed
If lifestyle changes are not enough, medications may be necessary to reduce plaque buildup. The main medications used include:
- Statins – These cholesterol-lowering medications reduce LDL (bad) cholesterol production in the liver. Statins can stabilize or reverse plaque buildup.
- Anti-platelet medications – Such as aspirin, these medications help prevent blood clots by making platelets less sticky.
- Angiotensin converting enzyme (ACE) inhibitors – This blood pressure medication also helps relax and widen blood vessels, lowering strain on arteries.
Consult a doctor to determine if cholesterol or blood pressure medication may help in your situation. Always adhere closely to prescribed medication instructions.
Other preventive health measures
Some other steps that support cardiovascular health and may help reduce plaque progression include:
- Limiting added sugar intake from processed foods, sugary beverages, and desserts
- Managing stress through yoga, meditation, or other relaxation practices
- Prioritizing good sleep and getting 7-9 hours per night
- Reaching or maintaining a healthy body weight
- Getting regular medical checkups to monitor for plaque progression
Foods that help clear arteries
While no food can magically clean out plaque that has already built up, some foods have properties that may help prevent plaque progression. Try incorporating more of these artery-clearing foods:
| Food | Potential Benefits |
|---|---|
| Fatty fish like salmon, mackerel, tuna | Omega-3 fatty acids reduce inflammation and lower triglycerides |
| Walnuts, flaxseeds, chia seeds | Plant-based omega-3s reduce cholesterol and blood pressure |
| Olive oil | Monounsaturated fats lower LDL and raise HDL cholesterol |
| Avocados | Monounsaturated fats improve cholesterol profile |
| Broccoli, kale and other cruciferous veggies | Contain sulfur compounds that may help reduce plaque |
| Garlic | Reduces arterial plaque formation and lowers blood pressure |
| Pomegranates | Antioxidants may slow plaque progression and lower blood pressure |
| Green tea | Catechins reduce cholesterol levels and blood pressure |
| Beans | Soluble fiber lowers cholesterol and stabilizes plaque |
| Blueberries | Antioxidants improve artery flexibility and blood flow |
Conclusion
While genetics plays a role, much of atherosclerotic plaque buildup can be prevented or reduced through heart healthy lifestyle habits. Quitting smoking, exercising regularly, managing blood pressure, reducing saturated and trans fats, eating more fiber and antioxidants, and taking medications as prescribed can all keep arteries clear. By making plaque reduction a priority, you can achieve optimal cardiovascular health.