Nutritional Research to Prevent Hardening of the Arteries
Atherosclerosis or hardening of the arteries involves filling up of the arteries with plaques containing oxidized cholesterol, calcium, damaged fibrous proteins and cell debris. (Arteries are the blood vessels leading away from the heart- while veins are blood vessels leading to the heart). Extensive atherosclerosis can block blood vessels leading to the heart or brain to cause heart attacks and strokes. Atherosclerosis can also cause damage to kidneys and eyes, increase risk of high blood pressure (hypertension) and reduce the body’s ability to fight disease and heal wounds.
Genetic problems, smoking, high blood LDL cholesterol levels, and physical inactivity can greatly accelerate the atherosclerotic process. However, many dietary interventions are useful in preventing or even partially reversing atherosclerosis and preventing heart disease, strokes, blindness and kidney failure.
Numerous studies have reported that consumption of omega 3 fats (from fatty fish, fish oil and flax) are associated with less atherosclerosis and significantly less heart disease. Other research has reported that high consumption of mono-unsaturated omega 9 fats (from olive and peanut oils) are also associated with less atherosclerosis and significantly less heart disease. Regular consumption of walnuts, almonds and other nuts are associated with blood cholesterol levels and significantly lower rates of heart disease.
High fiber diets have been associated with significantly lower rates of atherosclerosis and heart disease. Other studies report that consuming 5 or more servings a day of fruits and vegetables can significantly reduce blood pressure and rates of heart disease and strokes. Some studies have reported that supplements of vitamin C and E significantly reduce heart disease, while a number of other studies report no change in heart health with vitamin C and E supplementation.
A good review of nutritional interventions to fight atherosclerosis was recently published in the August 2010 Cardiovascular Therapeutics by Badimon et al.
Other studies have shown that quitting smoking at any age, even in your 60’s or 70’s, is associated with significantly less hardening of the arteries and significantly lower rates of heart disease and stroke.