Cardiologist Dr. Sirisha Vadali explains that clogged arteries are a process that takes many years and causes no symptoms in its early stages. In other words, many people don’t even know they are at risk of developing this disease. Studies show that atherosclerosis is the cause of almost half of all deaths in the United States, and a similar trend is observed in other developed countries.
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“This is one of the main reasons why heart diseases are so dangerous. Plaque buildup in blood vessels can silently occur for many years before the first noticeable symptoms appear. These include chest discomfort, shortness of breath, or even a heart attack and stroke,” explains S. Vadali.
When plaque narrows the arteries supplying blood to the heart, a heart attack can occur. Meanwhile, blockages in the leg blood vessels cause poor circulation and pain when walking.
The main culprit at the dinner table
Processed meat often ends up on the dinner table. It is then that more convenient dishes, rich in salt and saturated fats, and significantly fewer vegetables, are often chosen. The problem is not dinner itself, but the fact that such a choice becomes a daily habit.
One salty or sweet snack will not harm your health if your diet is based on nutrient-rich foods. However, S. Vadali highly recommends severely limiting regular consumption of processed meat for cardiovascular health. This means that, for example, salami pizza, sausage sauce, and sandwiches with processed meat should not become daily dinner choices, writes postimees.ee.
“These foods are often rich in saturated fats, sodium, and preservatives. Regular consumption can increase so-called bad, or LDL, cholesterol levels and blood pressure, and promote inflammatory processes in the body. All of this ultimately increases the risk of cardiovascular diseases,” warns the cardiologist.
This is also confirmed by scientific research. A meta-analysis published in the prestigious scientific journal “European Heart Journal” in 2023 states that the consumption of both unprocessed and processed red meat is associated with a higher risk of cardiovascular disease. Another study found that regular consumption of red meat was associated with greater plaque buildup in blood vessels in both men and women with high blood pressure.
“I’m not saying these foods should be completely avoided, but moderation is key. I would not recommend eating them several times a week,” adds the doctor.
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How do blood vessels actually get clogged?
Although the phrase “clogged arteries” is well-known to many, the process itself is often unclear. It is a long-term change – arteries gradually narrow over many years as cholesterol, inflammatory cells, calcium, and other plaque-forming substances accumulate in their walls, writes “Parade”.
The doctor emphasizes that heart disease is rarely caused by one specific food product or one unhealthy weekend. “The most important factors are habits formed over time, which, along with genetic predisposition, elevated cholesterol, diabetes, high blood pressure, smoking, and low physical activity, increase the risk,” she explains.
So, what to eat?
To maintain vascular health, cardiologists recommend focusing on high-quality protein sources. Lean poultry, beans, lentils, and fish are good choices. For example, roasted chicken with vegetables and rice, black bean chili, salmon, vegetables, or lentil soup are excellent healthy dinner options.
“Instead of thinking about what to remove from your menu, think about what to add to it,” suggests S. Vadali. “Baked salmon, beans, lentils, or skinless chicken along with vegetables, whole grains, and healthy fats like olive oil contribute much more to long-term heart health. Small, consistent changes often have a greater impact than extreme diets that are difficult to maintain for a long time.”
Act before symptoms appear
According to the cardiologist, prevention and knowing your health indicators are key. Everyone should know their blood pressure, cholesterol, and blood sugar levels. In some cases, preventive use of prescription medications may also be necessary.
“By the time you feel chest pain or shortness of breath, plaque has often been accumulating for many years. The best time to protect your heart is long before you feel something is wrong. That’s why it’s so important to have regular health check-ups, know your indicators, and make small but consistent lifestyle changes,” says S. Vadali.
If lifestyle changes seem daunting, you can start with one simple step: choose at least one meal each day that helps maintain vascular health, and begin your changes from there.
