What foods build up plaque in your arteries?

Plaque buildup in arteries, known as atherosclerosis, is a significant factor in the development of cardiovascular diseases. Certain dietary choices can contribute to the formation of plaque, while others can help maintain arterial health. Here are foods that are commonly associated with plaque buildup in arteries:

1. Saturated Fats: Found in high amounts in red meat, fatty dairy products (such as full-fat milk, cheese, and butter), and processed foods like baked goods, fried foods, and pastries. Saturated fats can increase LDL (bad) cholesterol levels, promoting plaque formation.

2. Trans Fats: Often found in processed and baked foods, as well as partially hydrogenated vegetable oils. Trans fats significantly raise LDL cholesterol and lower HDL (good) cholesterol, increasing the risk of arterial plaque buildup.

3. Cholesterol: While the body produces some cholesterol naturally, consuming foods high in cholesterol can contribute to plaque formation. Foods like egg yolks, fatty meats (especially red meat), full-fat dairy, and certain seafood (like shrimp, lobster, and caviar) are high in cholesterol.

4. Processed Carbohydrates: Sugary foods, refined grains (white bread, white rice, and sugary cereals), and starchy vegetables (potatoes and corn) can cause rapid spikes in blood sugar levels. Over time, this can damage the arterial walls and contribute to plaque formation.

5. High Sodium (Salt) Intake: Excessive salt consumption can lead to fluid retention, increasing blood pressure. High blood pressure can damage arterial walls, making them more susceptible to plaque buildup.

6. Added Sugars: Foods and beverages high in added sugars (like sugary drinks, candies, desserts, and processed snacks) contribute to weight gain, obesity, and inflammation. These factors are associated with increased plaque buildup in arteries.

It's important to note that a balanced diet and healthy lifestyle can help maintain healthy cholesterol levels, blood pressure, and blood sugar levels, reducing the risk of plaque buildup. Incorporate a variety of whole foods, fruits, vegetables, lean protein sources, whole grains, and healthy fats into your diet to promote arterial health.