Diets to Reduce Clogged Arteries

Cholesterol is part of a healthy body and is needed to produce cell membranes and some hormones. However, when the body has too much cholesterol, there is a risk for coronary heart disease. Low-density lipoprotein (LDL), which is the "bad" cholesterol that clogs arteries, is found in saturated and trans fats. Choosing a diet rich in whole grains and fresh fruits and vegetables can reduce clogged arteries and increase high-density lipoprotein (HDL), the "good" cholesterol.

Understanding Fats

• The American Heart Association recommends that total fat intake be limited to 25 percent and 35 percent of your total daily calories, of which less than 7 percent should come from saturated fats and less than 1 percent from trans fat. Saturated fats, which mostly come from animals (beef, veal, lamb, pork), butters, milk and cheeses, are the main contributor to high blood cholesterol. Saturated fats stick to the artery walls. On the other hand, polyunsaturated and monounsaturated fats are unsaturated fats that may actually help lower cholesterol. These unsaturated fats are found in fish, nuts and plant oils.

Diet for Reducing Clogged Arteries

• A diet rich in whole grains and fiber helps absorb the fats as they pass through the intestine, thereby reducing the cholesterol that can attach to the artery walls. Soluble fiber reduces the LDL count in the bloodsteam. Fiber sources include ground flaxseed (which also has the added benefit of omega-3), ground oats, kidney beans, apples with the skin, prunes, psyllium husk, barley and oatmeal. Just 10 grams a day can decrease total and LDL cholesterol.

  Omega-3 essential fatty acid has been shown to reduce cholesterol in the blood stream as well as reduce blood pressure and the risk of blood clots. Omega-3 is found in salmon, walnuts and flaxseed. Fish oil supplements are also available in subsitute of eating two servings of fish a week.

  Walnuts and almonds are good for the heart. Walnuts are rich in polyunsaturated fats that help reduce cholesterol and keep blood vessels healthy and elastic. A handful of almonds a day has been shown to provide the same benefit as walnuts.

  Raw apple cider vinegar has been shown to reduce blood cholesterol levels. Drinking three glasses a day with 2 tsp. of apple cider vinegar can reduce cholesterol in the bloodstream. Similarly, olive oil contains antioxidants that lower LDL count and leave HDL intact. Just 2 to 3 tbsp. of olive oil a day is sufficient.

  Consuming 2 g of foods fortified with plant sterols or stanols helps block the absorption of cholesterol. Margarines, yogurt drinks and orange juice are fortified with these ingredients.