Seven Everyday Foods That May Block Arteries and Raise Heart Attack Risk

Heart disease remains one of the biggest causes of death around the world, even though doctors say many cases can be prevented. The World Health Organization reported that in 2022, about 19.8 million people died from heart-related diseases. Most of these deaths were due to heart attacks and strokes caused by blocked arteries. A blocked artery stops oxygen-rich blood from reaching the heart or brain, leading to life-threatening emergencies.

Many people do not realise that the food they eat every day plays a major role in keeping arteries healthy. Cardiologist Dr Mahadev Swamy B, from SPARSH Hospital, has explained which common foods can slowly damage arteries and raise the risk of a heart attack.

What Happens When Arteries Get Blocked?

Arteries carry blood throughout the body, but they can get damaged by high blood pressure, unhealthy eating, smoking, or stress. When the artery walls are harmed, the body tries to repair them. This leads to inflammation, which attracts fatty deposits. These deposits slowly become plaque.

This process is called atherosclerosis. When plaque builds up, the artery becomes narrow. Blood cannot flow easily, and this increases the chance of a heart attack or stroke. Over many years, this buildup becomes more severe, especially if a person continues unhealthy habits.

Seven Foods That May Block Your Arteries

Dr Swamy highlights seven foods that can harm your arteries if eaten regularly. Many of these foods are part of daily diets, which makes the risk even greater.

1. Deep-Fried Foods

Items like pakoras, samosas, fries, and fried chicken are cooked in oils that are often reused. These foods contain trans fats, which raise the bad cholesterol in the body. They also cause inflammation, which speeds up plaque buildup.

2. Processed Meats

Foods such as sausages, bacon, ham, and salami contain high levels of sodium, fat, and preservatives. Studies show they can stiffen the arteries, raise cholesterol, and increase the risk of coronary artery disease even when eaten in small amounts daily.

3. Sugary Foods and Refined Carbs

White bread, sweets, pastries, and sugary drinks can raise blood sugar quickly. This increases triglycerides and encourages fat to collect around the arteries. Over time, it also raises the risk of diabetes, which further harms heart health.

4. Packaged Snacks High in Trans Fats

Chips, biscuits, namkeens, and many baked snacks contain hydrogenated oils. These oils increase bad cholesterol and lower good cholesterol, creating the perfect condition for blocked arteries.

5. Foods High in Salt

Instant noodles, packaged soups, pickles, chips, and many restaurant meals contain excessive sodium. Too much salt raises blood pressure and damages the inner lining of arteries, helping plaque form faster.

6. Too Much Red Meat

Eating large amounts of beef, mutton, or lamb raises saturated fat levels in the body. Research also shows red meat increases TMAO, a compound linked to plaque formation. Dr Swamy suggests eating red meat only once in a while.

7. Artificially Sweetened Drinks

Diet sodas may seem harmless but can disrupt metabolism and increase cravings. Energy drinks raise blood pressure and heart rate. Having them often increases stress on the heart.

Other Major Causes of Blocked Arteries

Food is not the only factor. Dr Swamy reminds people that blocked arteries also come from:

• High cholesterol
• Smoking
• Diabetes
• Obesity
• Ageing
• High stress
• Alcohol overuse
• Poor sleep
• Lack of exercise

When these factors combine with unhealthy foods, the risk becomes much higher.

How to Protect Your Heart

The cardiologist advises reducing intake of harmful foods and choosing healthier options like fruits, vegetables, whole grains, nuts, and lean proteins. Regular exercise, enough sleep, and reduced stress also help keep arteries clear and strong.

Simple daily habits can make a big difference. Small changes in your diet can slowly improve heart health and lower the risk of a heart attack.

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