Heart Hospital
Foods That May Prevent Clogged Arteries
Plaque buildup in the arteries can reduce blood flow and cause severe complications. Eating certain foods cannot clear clogged arteries, but a healthy diet can help manage and prevent heart disease.
When people refer to 'clogged' arteries, they refer to the buildup of plaque deposits within them. This plaque contains cholesterol, other fatty substances, and cellular waste products. Over time, plaque buildup can lead to thickened or hardened arteries. This is a condition known as atherosclerosis.
This article looks at how diet can help with atherosclerosis, foods to eat and avoid, and strategies for heart health.
There are no specific foods or treatments that can reverse atherosclerosis. However, diet and lifestyle changes can form a key part of preventive treatment and help slow or stop the progress of atherosclerosis and associated coronary diseases.
For example, plant-based diets focusing on whole foods can help slow coronary artery disease progression and reduce the risk of atherosclerosis. Other diets, such as the Mediterranean and DASH, can also help manage coronary disease progression as part of a healthy, balanced lifestyle.
There are many causes and risk factors for atherosclerosis development, and they are often linked. While diet plays an important role in atherosclerosis development, people should take a broader whole-lifestyle approach to managing the condition.
Diet is an essential part of keeping the arteries healthy, along with other lifestyle aspects.
Certain foods benefit cardiovascular health by lowering blood pressure, lowering 'bad' cholesterol levels, and helping people maintain a healthy weight.
Below are some simple diet changes people can make to improve their cardiovascular health and lower the risk of heart disease.
Avoid unhealthy fatsThe American Heart Association advises people to reduce their consumption of saturated fats and eliminate trans fats, which can help lower low-density lipoprotein (LDL) or 'bad' cholesterol.
Learn more about the types of fat and cholesterol here.
Limit saltA high-salt diet is associated with atherosclerosis development and increased risk of other cardiovascular diseases, including high blood pressure.
Lowering salt intake to healthy levels is a simple and cost-effective way to improve heart health. The World Health Organization recommends healthy adults consume less than 2000 milligrams/day sodium which is equivalent to around 5 grams of salt per day.
Increase intake of plant-based foodsDiets that prioritize whole vegetables, fruits, and grains while limiting processed carbohydrates and animal proteins carry significantly less risk for heart disease development than diets that prioritize animal products.
Vegan and vegetarian diets are associated with lower incidence of diabetes, high blood pressure, and saturated fat intake. These are three key risk factors for atherosclerosis development and heart disease risk.
Follow a Mediterranean dietThe Mediterranean diet is a way of eating that prioritizes fruits, vegetables, legumes, healthy fats, and whole grains. It is typically low in meat and processed foods.
One study followed participants ages 55 to 80 with high cardiovascular risk for nearly 5 years. The participants ate either a low fat or Mediterranean diet with extra virgin olive oil or nuts. The Mediterranean groups experienced fewer major cardiovascular events during the study period than those following the low fat diet.
Learn more about the Mediterranean diet here.
While a whole-diet approach is best for reducing cardiovascular disease risk, below are specific foods that can benefit health as part of a balanced diet.
Whole fruits and vegetablesOne should vary their vegetables and fruits to obtain a wide range of nutrients, including heart-healthy antioxidants.
Fruits and vegetables to prioritize include:
A moderate intake of starchy vegetables, such as potatoes and sweet potatoes, can also form part of a healthy diet.
Healthy oilsOlive oil is a core component of the Mediterranean and other heart-healthy diets. By contrast, coconut, palm, and animal fat oils are typically associated with poorer heart health.
Other healthy oils include:
Compare the different types of oil here.
Fatty fishFatty fish are part of the Mediterranean diet and are rich in anti-inflammatory omega-3 fatty acids. These fatty acids play an important role in heart health and support numerous other critical body functions.
Fatty fish include:
People can include fatty fish in their meals up to twice a week but should limit their consumption of fish with higher mercury levels, such as swordfish and marlin.
NutsNuts are a healthful addition to a person's diet. They are often rich in protein, dietary fiber, and healthy fats. There are many different types of nuts to choose from, including:
However, nuts are often high in calories per gram, so it is important for people to be mindful of portion sizes when managing their intake.
Legumes, beans, and pulsesLegumes, beans, and pulses contain protein, vitamins, and minerals and are a suitable alternative to meat for vegetarians and vegans.
A person can purchase them precooked in tins or soak and cook them from dry. Types to include are:
Whole grainsPeople should eat grains in their whole, natural state. Whole grains contain more fiber than processed grains and can help balance blood glucose.
Someone should be mindful of their portion size and aim to eat no more than a quarter of a plate of whole grains.
People can include whole grain:
People should limit or avoid the following foods:
Other than eating a healthful diet, someone can help prevent atherosclerosis by maintaining a healthful lifestyle that includes:
Doctors can prescribe medicines to treat atherosclerosis. These include:
Sometimes, a doctor needs to perform surgery for atherosclerosis. This may include balloon angioplasty or a stent to open a blocked artery. Healthcare professionals can treat angina with a coronary artery bypass. The doctor grafts a piece of a healthy vein to an area above the blockage to allow blood to flow.
When it comes to atherosclerosis or clogged arteries, prevention is better than cure. People can reduce their risk of the condition by adopting a healthy diet and maintaining a moderate weight.
Evidence suggests that a Mediterranean diet may be beneficial, so people should eat plenty of vegetables, olive oil, and nuts where possible.
Having a regular exercise routine and being physically active can also reduce the risk of cardiovascular disease.
Top Doctor Explains Three Diets That Can Prevent And Even Reverse Diabetes
Diabetes is a chronic condition that affects your blood sugar levels, but it can be reversed by improving your insulin production and your liver's response to insulin
It's possible to turn diabetes around completely (Image: Daily Mirror)
A top doctor has explained how to dodge diabetes and even turn it around completely.
Chatting on Steven Bartlett's hit podcast Diary of a CEO, Dr Robert Lustig dished out crucial advice on keeping blood sugar levels in check. Hailing from the University of California, San Francisco, Dr Lustig is an expert in paediatric endocrinology with a keen focus on how sugar drives diseases like diabetes, obesity and metabolic syndrome.
According to the doc, there's hope for reversing diabetes by boosting insulin production and enhancing how your liver reacts to it. He recommends three diets that could be game-changers: the ketogenic diet, paleo diet, and intermittent fasting. These eating plans are all about cutting down on refined carbs and sugars, which helps your liver shed excess fat, potentially leading to weight loss and lower blood sugar levels, reports Gloucestershire Live.
Dr Lustig explained: "Numerous studies of various diets show that you can absolutely reverse type 2 diabetes. In order to do so, you have to get the pancreas to make insulin properly and the only way to do that is to get the liver to respond to insulin properly." He added: "One way is to not challenge the liver, give the liver a rest while it's metabolising all that refined carbohydrate and sugar. Drop the refined carbohydrate and sugar and make your liver work better.
"So ketogenic diets are the extreme version of this. But it's not the only way. Paleo diet is another way and intermittent fasting will give your liver a chance to burn off the fat that's accumulated over the last 16 hours." Typically high in fat, and protein but deficient in carbohydrates, a ketogenic diet seeks to promote the body in using fat as its primary fuel source.
Initially introduced and utilised for treating refractory epilepsy in children, due to the significant reduction it offers in seizure frequency and intensity, the ketogenic diet soon gained traction among the wider populace once its weight loss benefits were realised. Another nutritional approach is the paleo diet which encourages eating as naturally as possible - think grass-fed meats, fish, ample fruit and vegetables and other whole foods like nuts and seeds, quite similar to our ancestors' dietary habits.
Besides keeping sugar and salt consumption on the lower end, the diet eliminates processed and refined foods. Multiple studies have indicated the ability of a paleo diet to provide various health advantages, including desired weight loss, better blood sugar regulation and reducing risks related to heart disease, type II diabetes, and obesity.
Alongside these diets is the approach known as intermittent fasting where a schedule alternating between periods of fasting and eating is followed. Unlike other diets that heavily focus on the constituents of meals, intermittent fasting is keenly interested in when you eat - for instance, a specific time window during the day is designated for consuming meals and fasting makes up the rest of the period.
The method works by extending the time frame in which your body has used up the calories from your last meal and starts burning fat. It's crucial to consult with your doctor before making any significant diet or lifestyle changes, including intermittent fasting. In the episode, Dr Lustig cautioned that for some people, simply restricting calories may not be enough to reverse diabetes. He attributes this largely to leptin resistance, which can take years to improve.
Leptin is a hormone produced by fat cells that tells the brain when the body has sufficient energy. When leptin levels are low, the brain stimulates hunger and reduces energy expenditure to save energy. Leptin resistance is a rare condition where the body has high levels of leptin but the brain doesn't respond to it. This can lead to excessive hunger and decreased activity.
NHS To Offer New Diet That Will Help People Lose 10kg A Year And Reverse Diabetes
The NHS will offer an 800-calorie-a-day 'soup and shake' diet to 10,000 people per year to help reverse type 2 diabetes, with participants consuming low-calorie meal replacements
A man measures his blood sugar levels [stock image] (Image: Alamy/PA)
The NHS is set to launch a groundbreaking "soup and shake" diet plan aimed at helping 10,000 people a year combat type 2 diabetes.
The new national initiative involves participants consuming an 800-calorie-a-day regimen of low-calorie meal replacements such as soups, shakes and snack bars for three months. This approach has been shown to lead to rapid weight loss and even diabetes remission in about half of the cases.
At the European Congress on Obesity in Venice, it was revealed that patients following this program lost an average of 10kg over one year and saw significant improvements in blood sugar levels. The research, conducted by the University of Leeds, included 838 people who took part in pilot schemes.
With the aim of reaching 50,000 people over five years, the NHS is now rolling out the program nationwide, with GP referrals. NHS England's chief executive Amanda Pritchard said: "Developing type 2 diabetes can have a devastating impact for so many people and their families, and this NHS programme can be truly life-changing in helping reverse the effects of the condition, reducing their risks of significant health complications and supporting them to stay well for the long-term.
"I'm delighted that thousands of people have already accessed this support on the NHS to improve their health and that many thousands more are now set to benefit this year as we roll it out to every area of England."
The NHS is offering a more wallet-friendly weight management solution with its soup and shakes plan, which rings in at approximately £1,100 per person, reports Gloucestershire Live. Ozempic, which is for the treatment of adults with insufficiently controlled type 2 diabetes mellitus as an adjunct to diet and exercise can cost around £200 monthly and need to be taken indefinitely to keep the pounds off. It is sometimes used by some people to lose weight.
Since its 2020 debut, the scheme has seen thousands of NHS patients take part in trial runs, despite being previously accessible in less than half of the UK. On average, participants have shed an impressive 13kg within the first three months. Following this initial phase, individuals receive guidance on gradually reintroducing regular food to sustain their newfound lighter frames reports Gloucestershire Live.
This initiative is just one piece of a larger puzzle aimed at tackling obesity and type 2 diabetes, which also includes plans to offer thousands of patients access to Ozempic and Wegovy at NHS facilities. In a recent announcement, Prime Minister Rishi Sunak committed to making these groundbreaking injections available on the NHS. This follows a pivotal study presented at the European Congress on Obesity, which highlighted the injections' potential to transform care for millions suffering from heart disease by slashing the risk of heart attacks and strokes by a fifth.
The prime minister's spokesperson welcomed the findings, stating: "This new study is welcome because we know the potential for obesity medicines to help more people both lose weight but as this study suggests also cut wider health conditions. That's why we are committed to the safe introduction of new approved weight loss drugs into the NHS, as well as improving access to existing drugs for those who meet the eligibility criteria."
Ozempic has been approved for use on the NHS for patients with type 2 diabetes while Wegovy, which contains the same key ingredient, semaglutide, is available for patients who are obese and have at least one related condition, such as heart disease. Michael Mosley, the brains behind the 5:2 diet and Very Fast 800, has previously shared his thoughts on liquid diets. He said: "There are lots of really good ones [liquid diets] out there.
"It's about 800-900 calories, more calories, more protein, all the right ingredients in it and it seems to be very effective. As for weight loss results, it was compared "to a standard diet [and] the people who were on the rapid weight loss diet, they lost more weight, about 1.5st (10kg), but they also had less side effects than the group who went on the standard diet".
Mr Mosley has advised individuals to consult with a doctor before embarking on a rapid weight loss or liquid diet. He also proposed an alternative to liquid diets for those aiming to shed a significant amount of weight. "The thing I want to say it doesn't just have to be a liquid diet; a few years ago with Professor Roy Taylor's blessing I created something called the Fast 800, a rapid weight loss diet," Mosley said. The surge in obesity has led to a doubling of diabetes cases over the past 15 years.
It is now estimated that more than five million people in the UK are living with the condition, with 90 per cent of them having type 2. This is costing the NHS over £10 billion annually due to complications such as stroke and kidney failure. Type 2 diabetes was once considered a progressive and lifelong disease, but research over the past decade has shown that it can be reversed if patients adhere to an intensive weight loss plan.
Another study presented at the conference on Tuesday revealed how childhood obesity significantly increases the risk of developing type 2 diabetes in adulthood. German researchers analysed data from 2.7 million individuals aged between two and 29 to estimate the risks associated with obesity. They concluded that a severely obese four year old would have a life expectancy of 39 years, roughly half the average, and a 45 per cent chance of developing type 2 diabetes by the age of 35.
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