It’s common knowledge that plaque can damage your teeth. But did you know that plaque can also damage your heart? It’s true. One of the biggest risk factors for heart disease is plaque buildup in the arteries. Since this type of plaque buildup is happening inside the body, it’s not something we can see happening just by inspecting our body or looking in the mirror. That’s why it’s important to know exactly what causes plaque buildup and how to avoid it.
As Parade magazine reports, there is a strong link between dietary habits and heart health, including plaque buildup. While it may be common knowledge that nutrient-rich foods are good for heart health and ultra-processed foods aren’t, there’s one way of eating that many people do in the name of wellness that can actually cause more harm than good.
“Plaque buildup, or atherosclerosis, is the process that leads to blockages of the coronary arteries that supply the heart muscle. This is also called coronary artery disease. It’s caused by the build-up of cholesterol and inflammatory cells inside the lining of the blood vessels,” explains Dr. Ali Haider, MD, an interventional cardiologist at New York-Presbyterian Queens. Dr. Haider says that multiple risk factors can lead to plaque buildup, including some that are out of one’s control such as genetics and age.
Dr. Haider says that other risk factors for plaque buildup include elevated cholesterol levels, type 2 diabetes, high blood pressure, cigarette smoking and unhealthy diet and lifestyle habits.
If you want to eat with heart health in mind, Dr. Haider says that one major mistake many people make is following the ketogenic diet. “Recently, there are a lot of people pushing a high-fat, low-carb keto diet. Despite what folks might hear out there, a high saturated fat diet is one of the worst diets when it comes to plaque buildup,” he explains.
Dr. Haider says that while the ketogenic diet may help some people lose weight, it’s not a good eating plan for heart health. This is because a diet high in saturated fat is linked to raising LDL cholesterol, which can then lead to plaque buildup in the arteries.
If the ketogenic diet is not the best eating plan for heart health, then what is? Dr. Haider recommends the tried-and-true Mediterranean diet. This eating plan has repeatedly been scientifically shown to benefit heart health and Dr. Haider points out that, unlike the ketogenic diet, it is low in saturated fat.
To avoid plaque buildup, Dr. Haider recommends three key steps:
- Know your numbers: Get your blood pressure, blood sugar and blood cholesterol levels checked regularly and talk to a doctor about strategies to modify them, if needed.
- Live a healthy lifestyle: Don’t smoke, eat a nutrient-rich diet and get regular exercise.
- Know your family history: Be sure to see a cardiologist or preventive cardiologist if there is a history of heart disease in your family.
With these three rules in place, you will be doing your part to prevent plaque buildup in your arteries and keep your heart healthy. As for the keto diet, let this serve as a reminder that just because something is trendy—even in the wellness world—that doesn’t mean it’s actually healthy.
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