Black Americans experience a higher burden of heart disease, including clogged arteries (atherosclerosis), due to factors like higher rates of diabetes, obesity, and smoking, and often have less access to quality healthcare.
With clogged arteries, there is reduced blood flow to the heart muscle. A buildup of fats, cholesterol and other substances in and on the artery walls, usually causes coronary artery disease, heart attack, or even worse.
What Causes Clogged Arteries?
Atherosclerosis is a condition where fatty deposits, known as plaque, accumulate along the walls of arteries. This buildup causes the arteries to narrow and harden, restricting blood flow to various parts of the body, including the heart. Over time, this can lead to serious cardiovascular problems, such as heart attacks and strokes.
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Several key risk factors contribute to the development of atherosclerosis. Genetics plays a significant role; if your family has a history of heart disease, you are more likely to develop clogged arteries.
Risk Factors:
Smoking – Smoking damages the arterial walls, making it easier for plaque to build up. Any amount of smoking, even if it’s just occasional, can harm the heart and blood vessels, according to NHLBI.
Physical inactivity – A sedentary lifestyle can lead to obesity and other conditions that contribute to atherosclerosis.
Stress – Chronic stress may lead to behaviors and physiological changes that increase the risk of artery-clogging.
High-cholesterol foods – Consuming foods high in bad cholesterol (LDL) can lead to plaque buildup.
High sugar intake – Excess sugar can cause inflammation and increase bad cholesterol levels.
Processed foods – These often contain trans fats and other harmful substances that contribute to heart disease.
Now that you know what causes it, actually eating the right foods can reverse clogged arteries and start to unclog them naturally. Instead of just talking about the specific food, here are the meals and recipes you can make to get you back on the road to cleaner arteries and a healthier heart.
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Meals that Unclog Your Arteries
Meal #1:
Grilled Salmon with Quinoa and Steamed Vegetables
Ingredients:
2 salmon fillets
1 cup quinoa
2 cups water
1 cup broccoli florets
1 cup carrot slices
1 tablespoon olive oil
1 lemon, sliced
1 teaspoon garlic powder
Salt and pepper to taste
Instructions:
Preheat the grill to medium-high heat.
Season the salmon fillets with garlic powder, salt, and pepper.
Grill the salmon for about 4-6 minutes on each side or until the fish flakes easily with a fork. Top with lemon slices.
In a medium saucepan, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
In a steamer basket, steam broccoli and carrots until tender.
Serve the grilled salmon over a bed of quinoa with steamed vegetables on the side. Drizzle with olive oil.
Why This Meal Works: Salmon is rich in omega-3 fatty acids, which reduce inflammation and improve heart health by lowering the risk of cardiovascular disease and coronary artery disease. Quinoa provides fiber and plant-based protein, contributing to a healthy diet that reduces the risk of heart disease. The vegetables offer a variety of vitamins, minerals, and beneficial plant compounds, supporting overall cardiovascular health and helping to prevent atherosclerosis.
Meal #2
Slow Sausage Sauerkraut Soup
Ingredients:
6 small red potatoes, quartered
3 medium carrots, cut into 1/4-inch slices
1 medium onion, cut into thin wedges
1 can (14 ounces) sauerkraut, rinsed and well drained
1 tablespoon brown sugar
1 tablespoon spicy brown mustard
1 teaspoon caraway seeds
1 pound smoked kielbasa or Polish sausage, cut into 1-inch slices
2 cans (14-1/2 ounces each) reduced-sodium chicken broth
Directions:
In a 3- or 4-qt. slow cooker, combine potatoes, carrots and onion. Combine sauerkraut, brown sugar, mustard and caraway seeds; spoon over vegetables. Top with sausage and broth. Cover and cook on low for 8-9 hours or until vegetables are tender.
Why This Meal Works: Sometimes the best things in life take time–and this soup is no exception. Even though it may take a while to cook this particular dish, sauerkraut is a great source of vitamin K2, containing 6 micrograms (mcg) of the vitamin per cup. Other sources of vitamin K2 include natto — fermented soybeans — as well as chicken, eggs, and some hard cheeses. Studies have linked vitamin K2 to a lower risk of certain heart conditions and improved artery health.
Meal #3
Mixed Berry and Spinach Salad
Ingredients:
2 cups fresh spinach leaves
1 cup mixed berries (blueberries, strawberries, raspberries)
1/4 cup walnuts
1/4 cup crumbled feta cheese
1 tablespoon chia seeds
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
Instructions:
In a large bowl, combine spinach, mixed berries, walnuts, and feta cheese.
Sprinkle chia seeds over the salad.
In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
Drizzle the dressing over the salad and toss gently to combine.
Why This Meal Works: This salad is a powerhouse of antioxidants from the berries, omega-3 fatty acids from the walnuts, and monounsaturated fats from the olive oil. The spinach provides nitrates, which help improve blood flow and reduce the risk of high blood pressure. This combination helps prevent clogged arteries and supports overall cardiovascular health.
