Arteriosclerosis diet

Natural food for cholesterol


What should people with arteriosclerosis eat?

A proper diet is the best way to prevent the development of arteriosclerosis. In the diet of arteriosclerosis should consider the following tips:


diet for arteriosclerosis

Vegetarian food for arteriosclerosis

A vegetarian diet, rich in natural plant foods , is the best way to avoid the appearance of this disease.

This diet should be rich in vegetables which provide much needed components for healthy arteries.

  • Vegetables are high in fiber, particularly soluble fiber that has the ability to limit cholesterol absorption and many toxins that can damage arteries. Both cholesterol and toxic substances are trapped in the fiber that vegetables provide and are tossed out through the feces before being absorbed by the body.

*More information about low cholesterol diet

It has been proven that deficiency of vitamin B6, vitamin E and methionine, magnesium, and selenium deficiency are most responsible for reducing the flow of blood, making it a more viscous liquid.

Most vegetables contain vitamin B6 and legumes are rich in vegetable protein with a high content of methionine.

  • In this way the vegetables can be an alternative to other foods of animal origin which are rich in protein as beef and lamb, but at the same time they contain too much cholesterol, the main cause of atherosclerosis.
Bananas are rich in potassium and magnesium

Eating foods rich in potassium and low in sodium will help eliminate excessive body water, reducing the sodium level which will help to lower blood pressure Among the foods richest in potassium we can choose potatoes, kiwis, bananas, tomatoes, peaches or grapes.

Eating vegetables means eating many antioxidants, which are responsible for the oxidation of the cells of arteries and can support the development of this disease. Among the most important antioxidants of vegetables the most important ones are vitamin A, that plants provide in the form of beta carotene, which the body converts into vitamin A.

Plants that contain provitamin A are specially dark green, orange, red or yellow food plants, such carrots, purslane, spinachs, watercress and borage.

Flaxseeds are rich in fiber and omega 3

Other plants that contain it are, for example, basil, squash, tomatoes, coriander, asparagus, dandelion, peppers, watermelon, melon, Brussels sprouts, bananas, apples, plums, oranges, raspberries, mangos, beans, etc.

  • No less important is the vitamin C as an antioxidant. Present in many plant foods but especially in citrus fruits (oranges, lemons, tangerines, etc.) A morning daily glass of orange juice or lemon is one of the best medicines to prevent hardening of the arteries.

Peppers are very rich in this vitamin. Other plants that contain this vitamin include cauliflowers, radishes, Brussels sprouts, spinach, bananas, apples, melons, watermelons, carrots, pineapples, pears, papayas, barley, garlic, berries, celery, peas, strawberries, grapes, figs, beans, chicory, blueberries, potatoes, avocados, soybeans, cherimoyas, pomegranates, coconuts, etc.

Complete the vegetarian food with oily fish

Oily fish is rich in omega 3 fatty acids that can increase good cholesterol “HDL cholesterol” and counteract the negative effects that “bad” cholesterol (LDL cholesterol) provides.

The main fish that contain this component are sardines, herring, tuna, salmon, etc.

acidos grasos esenciales vitamina e
Omega 3 fatty acids sources


The best foods that should become part of the staple diet of arteriosclerosis are:

  • Onions: For its component contents blood thinners.
  • Garlic: As onion is a good a blood thinner.
  • The soybean for its content in lecithin and other components: Soy is a very interesting food for circulation. It has been established as the replacement of animal protein, this food may reduce by 20% the rate of cholesterol in the blood. The isoflavone genistein not only helps reduce bad cholesterol (LDL) and triglycerides, but also improves overall circulation by increasing the flexibility of the arteries and make blood flow more easily.

Omega 3 fatty acids for cholesterol

In addition to isoflavones also involved in this property its content in omega-3 fatty acids. This may explain why vegetarians, often consuming soy, have more flexible and young arteries than people eating all kind of food.

However, the cardiovascular properties of this food are not only useful for people who only eat vegetables. It has been shown as people who eat meat frequently have their cholesterol levels reduced or not increased when they include a daily ration of this legume in the diet. Somehow this food counteracts the negative effects of the cholesterol of animal flesh.

  • Ginger: Ginger constitutes a good resource to favor blood circulation. It helps to dissolve blood clots in the arteries and diminish the levels of cholesterol in blood. By making blood more fluid it helps to prevent a series of vascular accidents, such as heart attacks, angina pectoris or thrombosis.

Its use prevents heart attacks, angina pectoris or thrombosis. It can constitute a natural alternative to conventional treatments, such as aspirin (Eat it together with other foods, especially with onion and garlic) For those who find it to ” punchy” may take it in form of supplements (Take 3 capsules of 250 mg a day, distributed among the main meals) (Look for contraindications or toxicity in the general study of the plant)


Walnuts are high in omega 3 fatty acids

  • Walnuts: They are extremely interesting for their vegetable polyunsaturated fats. Although, as olive oil, they contain oleic acid (monounsaturated) which has proved very effective and reliable in the reduction of the levels of cholesterol in blood, their wealth in linoleic and alpha-linoleic acids (polyunsaturated) confer them more interesting properties to reduce this component and to prevent illnesses of the circulatory system that affect to our heart and arteries.
  • Pecans: A scientific study by Mexico State University evaluated the effects of taking 42g. pecans (about 15 units) daily. People who took pecans daily reduced their levels of bad cholesterol and triglycerides; and they increased levels of good cholesterol. Another study from Loma Linda University showed that taking a handful of pecans nuts a day increased levels of gamma-tocopherol, a type of antioxidant that protects the oxidation of cholesterol, reducing the risk of arteriosclerosis.
  • Pepper(Piper nigrum) Due to its fluidizing properties for the blood, black pepper is used to treat arteriosclerosis and to prevent blood clotting (Add pepper to your food. Maximimun 5 gr daily)

Nuts constitute a good source of vitamin E with antioxidant properties, so they will be very effective to avoid the negative influence of free radicals in arteries.

  • Foods with high soluble fiber content: Choosing foods high in soluble fiber hinders the absorption of cholesterol through the intestinal wall, so that a diet rich in vegetables containing a lot of soluble will help reduce all those diseases related with cholesterol. Foods containing high levels of this component are oats, beans, pears or apples.


Apples contain pectin, a type of soluble fiber


  • Avoid eating canned food: Canned food should be avoided, either from animal or vegetable origin, because of its high sodium content.
  • Avoid eating red meat and fried foods. These foods are rich in cholesterol and should be avoided or eaten very gently to prevent the onset of atherosclerosis. In case of disease is better to refuse them.
  • Avoid eating foods high in sugar because they promote obesity and thicken the blood. Among these natural juices are included, whose consumption should be restricted and limited to half a liter a day, diluted and divided into several doses.
  • Can you take alcohol? A very moderate alcohol consumption can help improve circulation. However, we should not become accustomed to their intake to avoid the risk of alcoholism.

Coffee and tea for arteriosclerosis

Coffee acts on the liver, increasing cholesterol levels. Not so with the tea, which can be taken, especially green tea that it is very suitable for circulatory diseases.

Both of them contain high amounts of caffeine, but it seems that, apart from caffeine, there must be some other components in coffee that make it not suitable for arteriosclerosis.

Green tea diminishes cholesterol, makes blood more fluid, energizes the heart and protects it from angina pectoris or heart attack. Histidine constitutes a good antiarteriosclerotic. Theanine, an amino-acid that can only be found in this plant, realizes the same function, beside avoiding the formation of thrombus or blood clots, a property also accomplished by eugenol. Theobromine is a vasodilator and cardiotonic.

Eggs for arteriosclerosis?

Egg yolk contains a lot of cholesterol, but the white of an egg is rich in lecithin which counteracts in part the content of the yolk. Moderate consumption of eggs (One or two a week) should not harm the person suffering from arteriosclerosis or favor its appearance)..


This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

4 December, 2020

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