The build-up of plaque in the arteries can lead to a blockage, reducing or stopping the flow of blood and resulting in various health issues, including heart attack or stroke.

There are numerous factors that contribute to this condition, including poor diet, smoking, and insufficient physical activity. However, the right diet can help to protect the heart and prevent arterial blockage. Here are the top foods you should avoid to prevent arterial blockage:.

Saturated Fats

Saturated fats are commonly found in animal-based products such as meat, butter, and cheese, as well as some plant-based oils like coconut oil and palm oil.

These fats can increase LDL (bad) cholesterol levels in the blood contributing to arterial blockage. Unsaturated fats found in nuts, seeds, and fish are healthier alternatives. Reduce intake of animal-based products and try to opt for plant-based alternatives instead.

Trans Fats

Trans fats are mostly found in processed foods – baked goods, fried foods, pre-packaged snacks, etc. Trans fats increase LDL cholesterol levels and reduce HDL (good) cholesterol levels, making them particularly harmful to your heart health.

Check food labels for any trans fat content and avoid them as much as possible.

Sugar

Highly processed foods, such as sugary drinks, candy, and desserts are notorious for their high sugar content. The sugar in processed foods has been linked to a range of health problems, including arterial blockage.

Additionally, added sugars contribute to weight gain and obesity – another factor that can increase the risk of arterial plaque build-up. Opt for fruit or more nutrient-dense snacks for that sweet fix and reduce intake of sugary drinks.

Salt

Sodium is essential to our diet, but too much salt can lead to hypertension, which can contribute to arterial blockage. Packaged foods and restaurant meals are typically very high in sodium, so it is important to check labels for sodium content.

Reducing your intake of packaged and processed foods and choosing fresh produce and home-cooked meals will aid in reducing your sodium intake.

Processed Meats

Processed meats like deli meats, bacon, sausage, and hot dogs are typically high in sodium, saturated and trans fats, and other unhealthy preservatives. These preservatives become carcinogenic when heated and should be avoided as much as possible.

Instead, opt for fresh meat options or choose plant-based protein alternatives like beans, lentils, and tofu.

Alcohol

While moderate drinking can have potential health benefits, excessive alcohol can raise blood pressure and lead to an increase in triglycerides, both of which are risk factors for arterial blockage.

As such, try to limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.

Refined Grains

Refined grains, like white flour, white rice, and pasta, are low in nutrients and high in sugar.

Additionally, refined grains tend to cause blood sugar spikes due to the fact they are stripped of the fiber and other nutrients, making it easier for sugar to enter the bloodstream quickly. Swap to whole grain options like brown rice, quinoa, and whole wheat for higher nutrients and longer-lasting energy.

Fast Food

Fast food is typically high in sugar, salt, and unhealthy fats, all of which contribute to arterial blockage. Additionally, they are usually served in large portions, causing overeating and weight gain.

Try to avoid fast food as much as possible and instead, cook fresh and healthy meals at home.

Full Fat Dairy

Similar to meat and butter, full-fat dairy products like cheese, whole milk, and cream, contain a lot of saturated fats that are harmful to your heart health.

Opt for low-fat or non-dairy alternatives like almond milk and soy-based cheese and yogurt options.

Caffeine

While caffeine is not necessarily harmful, too much caffeine can lead to increased blood pressure. If you are a heavy coffee drinker, it may be time to cut back on your caffeine intake.

Additionally, coffee often comes with added sugar and cream, which can further contribute to arterial blockage. Opt for unsweetened tea or black coffee, if you have to drink it.