What foods can help reverse arterial plaques in atherosclerosis?

Clinically Proven Foods to Reverse Arterial Plaques

A Mediterranean-style diet rich in plant-based foods, particularly vegetables, fruits, legumes, nuts, whole grains, and olive oil, is the most effective dietary approach for reversing arterial plaques in atherosclerosis. 1

Evidence-Based Dietary Components for Atherosclerosis Reversal

Plant-Based Foods

• Consume 400g of vegetables daily, emphasizing deeply colored varieties with higher micronutrient content 1, 2
• Eat 400g of fruits daily to provide essential antioxidants and fiber that help reduce atherosclerotic risk 1, 2
• Include legumes up to 400g/week (approximately 4 servings) as they are strongly associated with cardiovascular disease risk reduction 1
• Consume 30g of unsalted nuts daily as part of a heart-healthy diet 1

Whole Grains

• Replace refined grains with whole grains (2 servings/day) and low glycemic index cereal foods (1 serving/day) 1
• Limit high glycemic index refined starchy foods as they are associated with increased coronary heart disease risk 1

Healthy Fats

• Replace butter and animal/tropical fats with olive oil and other unsaturated-fat-rich oils 1
• Reduce saturated fat intake to less than 6% of total caloric intake 2
• Completely avoid trans fats as they increase cardiovascular morbidity and mortality 2

Protein Sources

• Consume fish 1-2 times per week, preferably oily fish rich in omega-3 fatty acids 1
• Limit red meat consumption to no more than 2 servings per week 1
• Limit processed meats to occasional consumption as they are associated with increased cardiovascular disease risk 1
• Consider poultry as a suitable protein alternative to red meat in moderate amounts 1

Dairy Products

• Consume less than 200g/day of dairy products (including milk) 1
• Choose fermented dairy products like yogurt and small amounts of cheese, which are associated with reduced risk of atherosclerotic cardiovascular diseases 1

Clinical Evidence of Plaque Reversal

• The PREDIMED trial demonstrated a 30% reduction in total cardiovascular disease among individuals following a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts 1
• A fruit-vegetarian-starch diet can help achieve serum total cholesterol levels of 150 mg/dl, below which further plaque formation may be prevented and existing plaques may partially regress 3
• Even with intensive pharmacological therapy, dietary measures and exercise training contribute to improvements in endothelial function and atherosclerosis 4

Practical Implementation

• Prepare foods using methods that preserve nutrient content without adding unnecessary calories, saturated fat, trans fat, sugar, or salt 1
• Grill, bake, or broil fish, meat, and poultry instead of frying 1, 2
• Reduce sodium intake by comparing products and choosing those with less salt 1
• Incorporate vegetable-based meat substitutes into favorite recipes 1
• Consume whole vegetables and fruits rather than juices 1

Common Pitfalls to Avoid

• Non-prescription dietary supplements (including omega-3 fatty acids, vitamins C, D, E, beta-carotene, and calcium) have not been proven beneficial for reducing acute cardiovascular disease events 2
• Methods used to prepare fish should minimize added saturated and trans fats (avoid cream sauces or frying in hydrogenated fats) 2
• Limiting processed foods high in sodium, sugar, and unhealthy fats is essential for cardiovascular health 2
• Avoid high-calorie bakery products and pastries that contribute to atherosclerosis risk 1

Lifestyle Factors Beyond Diet

• Regular physical activity is crucial alongside dietary changes for optimal cardiovascular health 1
• Smoking cessation, weight management, and stress reduction are important complementary strategies 1
• Maintain a healthy body weight through appropriate caloric intake and regular exercise 1

The evidence strongly supports that a Mediterranean-style diet, rich in plant foods and healthy fats while limiting animal products and processed foods, is the most effective dietary approach for preventing and potentially reversing atherosclerosis when combined with other healthy lifestyle practices 1, 5.