Around atherosclerosis, two lifestyle recommendations come up regularly: a diet rich in living plant foods and regular physical activity. They never replace cardiology follow-up, and no food treats this disease. It is an approach I have been passing on for more than thirty years as a naturopath.
Let's be clear about one thing from the start. You do not "unblock" an artery with a vegetable juice. On the other hand, the risk factors are well known: inflammation, oxidation of cholesterol, blood pressure, smoking, stress. And lifestyle, diet included, is part of what doctors recommend to limit them.
What is atherosclerosis?
Atherosclerosis is a disease of the arteries characterised by the formation of atheromatous plaques (a deposit of fats, cholesterol and other substances) on the inner wall of the arteries. These plaques narrow the vessel, reduce blood flow and increase the risk of angina, heart attack or stroke. It develops slowly, often over years, without any sign.
A word on vocabulary, because people mix them up all the time. Arteriosclerosis refers to the hardening and loss of flexibility of the arteries with age. Atherosclerosis is a particular form: it is the deposit of fatty plaques on the inside. The second makes the first worse.
Why does it form? At the start, there is a small lesion of the endothelium, the thin layer lining the inside of the arteries. Oxidised LDL seeps in, inflammation sets in, immune cells rush to the site. And the plaque grows. Understanding this mechanism helps explain why researchers are so interested in diet.
Symptoms and causes of atherosclerosis
The most troubling thing about atherosclerosis is its silence. For a long time, no symptoms. Signs only appear when the artery is already severely narrowed, and they depend on the area affected.
Depending on which arteries are involved:
- Coronary arteries (heart): chest pain on exertion (angina), breathlessness, and in severe cases, myocardial infarction.
- Leg arteries: pain in the calf when walking that forces you to stop (known as peripheral arterial disease of the lower limbs), cold legs, wounds that heal poorly.
- Carotid arteries (neck, brain): dizziness, temporary disturbances of vision or speech, risk of stroke.
As for the causes, they are well identified. And the good news is that most of them depend on us:
- Excess LDL cholesterol and an imbalance in dietary fats;
- Smoking, which directly damages the endothelium;
- High blood pressure and diabetes;
- A sedentary lifestyle, excess weight, chronic stress;
- An industrial diet, rich in sugars and ultra-processed foods.
On this last point, a large Inserm study confirmed the link between ultra-processed foods and cardiovascular health. Frankly, it is one of the simplest levers to pull.
Getting rid of atherosclerosis: what does medicine offer?
To restore flow in a blocked artery, conventional medicine has several tools:
- Thrombolysis, a drug treatment that dissolves clots;
- Coronary artery bypass grafting, surgery that bypasses the narrowed area using a graft;
- Angioplasty with stent placement.
A stent is a small metal spring a few millimetres long, inserted into the artery to hold it open, like a scaffold. Today it accompanies the vast majority of angioplasties. These are techniques that save lives, and that is a good thing.
The questions these treatments raise
That said, we are allowed to think. These technical feats repair the artery, but do they really address the cause? As long as the factors that created the plaque remain, the underlying terrain does not change.
Having surgery does not give you new, flexible, intact vessels. It is a repair.
Mind you, I am not saying "it's your fault". We have all heard that guilt-inducing message, and it is unfair. Family background, upbringing, relentless advertising, lack of time: there are mitigating circumstances. But one thing remains true: our body responds to biological laws. And those laws do not take excuses.
Whatever the problem, lifestyle matters: smoking, deficiencies and dietary excesses all weigh in the balance. Correcting them is part of an overall approach, alongside medical follow-up.
Atheromatous plaques: what studies observe
Let's be honest about the words. Making an established plaque disappear completely remains difficult, and science is cautious on this point. On the other hand, studies have observed, in medically monitored patients, a stabilisation of plaques, a slowing of their progression, and sometimes even a reduction when risk factors (cholesterol, blood pressure, smoking) are under control, most often thanks to treatment combined with lifestyle.
Here are the eating habits I suggest, to be included as part of a varied and balanced diet:
- Fresh vegetable juices made with a juicer (carrots, the cabbage family, leafy greens).
- A source of plant omega-3: a teaspoon of linseed oil (about 5 ml) every day, always cold, never heated.
Why linseed oil rather than another form? Because it contains alpha-linolenic acid, an omega-3 that contributes to the maintenance of normal blood cholesterol levels (with an intake of 2 g per day, i.e. about one teaspoon of linseed oil). We go into more detail in our guide to foods rich in omega-3.
To support these habits day to day, many of our readers keep our organic virgin linseed oil (store in a cool place). One simple habit, at your own pace.
