10 Foods That Lower Cholesterol and 10 that Cause Plaque Build Up

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Nowadays, many people have problems with increased cholesterol, especially the LDL (low-density lipoprotein) or otherwise referred to as bad cholesterol. It is bad news that people aren’t usually aware of the condition and don’t even try to control it, so other problems like heart problems start appearing, too.

High Cholesterol

Cholesterol is necessary for our body so that it can digest food, produce vitamin D as well as hormones. It goes inside our bloodstream with the help of high-density lipoproteins (HDL) and low-density lipoproteins (LDL). We need to have them both so that our health can be optimal.

Having increased cholesterol can be a condition which doesn’t show any symptom, but that’s when the arteries have become full of formed plaque.  This plaque becomes very dangerous as it causes inflammation.

The Damage Caused By High Cholesterol

High levels of LDL cholesterol can cause different heart problems, especially coronary heart disease which appears when too much plaque built up on the walls of the arteries. The plaque contains debris from the blood like calcium, fat, cholesterol etc. In time, it becomes hard and oxygen has trouble getting inside the heart.

When some part of the formed plaque ruptures, a blood clot appears. It can be a big piece that will block the blood flow and usually causes heart attack or angina, as well as a stroke, peripheral artery disease or carotid artery disease.

Plaque Build Up Can Be Caused By:
  • Over-exercising
  • Air pollutants
  • Inflammation
  • Cigarette smoking
  • Overexposure to X-rays
Here Are 4 Symptoms of Clogged Arteries You Need To Pay Attention To:
  • Angina or otherwise known as chest pain is among the most common symptoms when you have clogged arteries. It mostly appears on the left or middle side of the chest and you start feeling pressure or tightness. It mostly appears because of some kind of physical or emotional stress.  
  • Cramping, especially calf pain that appears while you’re walking and stops when you stop can signify that your arteries are blocked. It appears when fatty cholesterol deposits are all over the walls of leg arteries, so blood can’t flow freely.
  • Older adults usually have this symptom. It’s erectile dysfunction. During an erection, blood needs to flow free through our body, so if dysfunction appears, it may be a sign of a blockage.
  • Many people have this symptom and they mostly don’t connect it to clogged arteries. It’s chronic lower back pain. Many experts also connect it to coronary heart disease as well as an increased risk of myocardial infarction.

People usually think that if they avoid foods which are high in cholesterol, for example, saturated fats, they’ll eliminate high cholesterol levels. Many consume diets which are low in fats, but still, there is no decrease in the statistics of heart problems and high cholesterol.

We Present You 10 Foods That You Have To Stop Eating Since They Form Plaque And Promote The Appearance Of Free Radicals
1. Processed Oils Like Canola Oil

You’d better use a healthier alternative like for example, coconut oil. It can be also used for cooking because it doesn’t oxidize when it’s under high heat.

2. Packaged Foods Like Crackers, Potato Chips, etc.

Try consuming more snacks that you’ll prepare at home!

3. Sugary Products Like For Example Cookies

Prepare more sweet things at home! Use less sugar by exchanging it with honey, dates, coconut sugar or organic maple syrup.

4. Processed Meats Like Bacon, Salami, Bologna

Prepare more food at home! Cook organic meat like chicken or grass-fed beef.

5. Alcohol

You can drink some red wine occasionally, but don’t do it too much.

6. Conventional Dairy Products Like Milk

Great substitutes for milk are almond and coconut milk. You can also use a lot of benefits by consuming more raw and organic butter.

7. Refined Grain Products

Start using more organic grains known as whole grains: buckwheat, brown rice and quinoa.

8. Margarine

You can also bake at home with some butter or coconut oil. They are similar to margarine, but they are a lot healthier.

9. Fried Foods

Start roasting or baking food more to avoid using too much oil like when you fry food.

10. Charcoal-Grilled Meats

Prepare meats by broiling, stir-frying, steaming and roasting!

Try Consuming More Foods Which Lower Your Levels Of Cholesterol

These 10 foods are rich in antioxidants and will help you against the formation of plaque as well as fight high cholesterol:

  • Green and black tea
  • Coconut oil
  • Avocados
  • Salmon
  • Edamame beans
  • Apples and pears
  • Dark unsweetened cacao
  • Olive oil
  • Beans such as lentils, kidney or black beans
  • Nuts such as pistachios, walnuts and almonds


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