The Anti Atherosclerosis Diet
Foods to Avoid

The top dietary recommendation for the Anti Atherosclerosis diet is to eliminate or at least drastically limit foods that contain the following:

Reduce or Avoid Saturated Fats

avoid or reduce saturated fats

Saturated fats are found in animal-based foods such as meats, butter, whole milk dairy products (including yoghurt, cheese and ice cream) and poultry skin.

Study after study has shown that the more saturated fats people get in their diets, the higher their risk for atherosclerosis.

I've already written at length on this subject, so please read the following articles to know more about the effects of saturated fats on your health:

What Causes Heart Disease?

What are the Causes of High Cholesterol?

Trans Fats

avoid trans fats altogether

Trans fats are made when manufacturers add hydrogen to vegetable oils to turn the liquid oils into solid fats like margarine and shortenings.

They were developed to improve the shelf life of processed foods - and they do. But they also do something else.

They were also meant to be a healthful alternative to the saturated fat in butter. But it appears that trans fatty acids may be even more harmful than saturated fats.

In fact, trans fats raise the bad LDL cholesterol, increasing the risk of cardiovascular disease, heart attack and strokes.

Trans fats appear to be so dangerous that some US cities, including New York City, and many other health conscious companies all over the world, have begun banning them from being used as ingredients in french fries, doughnouts and other foods fried in frying shortenings.

And it's not only margarine and fried foods that may be a probelm. Many baked foods and snack foods contain "partially hydrogenated oil", which is also high in trans fats. So make sure you read the labels.

There's no safe amount of trans fats, so try to keep them as far from your plate as possible.

Cholesterol-Rich Foods

reduce cholesterol-rich foods

Years ago, doctors used to recommend that people with heart disease avoid all high-cholesterol foods.

But dietary cholesterol doesn't harm health as much as saturated fats do.

The Anti Cholesterol Diet doesn't need to be very strict on cholesterol-rich foods, but you may want to limit their intake if your cholesterol is particularly high.

These foods include egg yolk, shellfish, liver and other organ meats like sweetbreads and foie gras.

Refined Carbohydrates

avoid refined carbohydrates

Refined carbohydrates include sugary foods, sugared soft drink, fruit juice, sweet baked foods, anything baked with white flour (including white bread, rolls, cereal, buns) and white rice.

These foods have no place in the Anti Atherosclerosis Diet because they elevate triglycerides, cholesterol and insulin.

Elevated insulin, in turn, causes a further increase in triglycerides and cholesterol as well as high blood pressure.

High triglycerides levels make the blood thicker and stickier, which means that it's more likely to form clots.

So whenever possible, aim for high-quality instead of low-quality carbs.

That means limiting sweet and choosing whole grain foods in you Anti Atherosclerosis Diet, such as oatmeal, healthy cereals, brown and wild rice, whole wheat pasta and bread products that include the word whole or oats in the first ingredients.


reduce salt

Salt in small doses is necessary for the body to function properly, but too much will draw excess fluid into the blood, effectively raising blood pressure in people who are salt sensitive.

But even without raising blood pressure, salt has been shown to increase damage to the lining of the arteries, causing atherosclerosis by other means.

Salt is a hard habit to break. The best thing to do is to go cold turkey. It might take a week or two to get used to it and ridiscover the real taste of foods, but it's worth the effort.

So in your Anti Atherosclerosis Diet you need to follow the following guidelines:

  • Take the salt shaker off the kitchen table.
  • Try not to add salt to foods you prepare at home.
  • If you miss the flavour, experiment with some of the salt substitutes on the market.
  • When reading food labels, choose brands that have less sodium.
  • Limit hidden sources of sodium, such as ketch up, soy sauce, salad dressings, prepared marinades, pickles, deli meats, canned vegetables, canned soups and broth.
  • Go out of your way to buy brands that offer lower-sodium varieties, especially when it comes to canned goods.
  • If you buy canned beans, choose low-sodium varieties.

Better Salt Alternatives

Buy Prewett's No Salt from Goodness Direct

Prewetts NoSalt, it's made of entirely natural ingredients and has none of the bitter aftertaste normally associated with salt replacers, plus it has all the flavour of salt, but with almost none of the sodium.

Buy Himalayan Pink Salt from Goodness Direct

Pink Himalayan Salt - One of the finest organic salts in the world, it contains naturally occurring minerals which make it compatible with your body's needs and also give it the rosy-pink hues for which it is famous.

Its minerals are a perfect match for those that our bodies need.

After reading what not to include in your Anti Atherosclerosis Diet you might want to know what healing foods can be included so read the next article:

The Best Anti Atherosclerosis Diet

Plus read more on the Causes of Atherosclerosis



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