Can Atherosclerosis Harm Me? Can Nutrition and Exercise Help?

Coronary artery disease stands as the leading form of heart disease in the United States, impacting more than 20 million people. Among atherosclerosis’s most serious risks are heart attacks and strokes, both of which can have life-altering consequences. Fortunately, there are powerful steps you can take to protect your heart health. Building a balanced diet, staying active, and using carefully chosen supplements all play an important role in preventing and managing atherosclerosis. In this article, we will discuss how atherosclerosis happens, its effects on the body, and nutrients that support heart health. We also review basic lifestyle choices, such as exercise and remaining smoke-free, that can add years to your life.

What is Atherosclerosis?

Atherosclerosis is the primary culprit behind heart attacks, strokes, serious problems with blood flow in the limbs, and even cardiovascular-related deaths. ^{1 2} This condition is also called “hardening of the arteries,” and it develops gradually over time. Fatty deposits—called atheromas or plaques—build up inside the arteries. These plaques can restrict blood flow and lead to serious, sometimes life-threatening complications.

Atherosclerosis and Eye Problems

Atherosclerosis is linked to several eye problems including: retinal vein occlusion, macular degeneration, and ischemic disorders of the retina and optic nerve. Studies have shown that these conditions share underlying mechanisms, such as cholesterol buildup and impaired blood flow, with cardiovascular disease. ³

Atherosclerosis and Brain Problems

Studies show that individuals with atherosclerosis, particularly in the brain’s arteries (intracranial atherosclerosis), experience faster rates of cognitive decline and are at higher risk of developing dementia.⁴

Stroke

Strokes are the second most common cause of dementia, ⁵ known medically as multi-infarct dementia, demonstrating the case that Alzheimer’s Disease (AD) is a vascular disease (or at least one of the major contributing factors). ⁶ Research has shown that older men who go on to develop dementia with a vascular component often start out with lower levels of high-density lipoprotein (HDL, or “good” cholesterol) and higher levels of triglycerides. These changes in blood fats may be linked to an increased risk of vascular-related cognitive decline. ⁷ An ischemic stroke occurs when not enough oxygen reaches the brain. Even in mild cases of stroke, some apoptosis (cell death) occurs.

Free radicals are also generated that damage brain cell membranes.

Carotid Atherosclerosis

Strong evidence suggests that atherosclerosis in the carotid arteries is linked to brain shrinkage, also known as brain atrophy. As people get older, fatty and calcified plaques tend to build up inside blood vessels, narrowing the arteries and reducing blood flow. This process not only affects heart health but can also have a significant impact on the brain over time. ⁸

When high blood pressure persists over time, it can cause blood vessels to lose their natural flexibility. As a result, the muscular walls of these vessels thicken, making it harder for blood to flow efficiently—especially to the brain. This reduced circulation can increase the risk of serious health issues, including stroke and cognitive problems. ⁹

Hypertension may contribute to cognitive decline seen in AD by causing cerebral small vessel pathology and increasing the number of neurofibrillary tangles and amyloid. ¹⁰

Common Causes or Contributing Factors to Atherosclerosis

Atherosclerosis usually develops due to a mix of problems, including damage to the inner lining of blood vessels (endothelial dysfunction), ongoing inflammation, and oxidative stress. Unhealthy lifestyle choices are major contributors—things like smoking, eating a poor diet, carrying excess weight, having abnormal cholesterol or triglyceride levels, insulin resistance, and high blood pressure all increase the risk of this condition. ¹¹

Essential Nutrients for Reducing Atherosclerosis and Supporting Your Heart

CoQ10 (UBQH Optimal Absorption)

Treatment with CoQ10 can improve vascular endothelial function and lipid profiles in patients with atherosclerosis, in part through decreasing oxidative stress and inflammation. ^{12 13} In combination with selenium, CoQ10 decreased cardiovascular mortality in a long-term clinical trial. ¹⁴

Curcumin

Clinical trials have shown curcumin, also known as turmeric, can promote metabolic health, support weight loss, improve lipid levels, and lower high blood pressure, oxidative stress, and inflammation. ¹⁵

Garlic (Aged-Black)

Aged Black Garlic is a well-studied herbal medicine and food that has demonstrated antioxidant, anti-inflammatory, endothelial-protecting, lipid-lowering, blood pressure-lowering, blood clot-inhibiting, blood glucose-lowering, and anti-atherosclerotic effects in preclinical and clinical research. ^{16 17} Garlic is widely recognized for its broad range of benefits when it comes to heart health. It’s been shown to help lower high blood pressure, reduce oxidative stress and inflammation, and improve cholesterol levels—all of which are important factors in preventing cardiovascular disease. ^{18 19}

The main compound in garlic that supports health is allicin, which is responsible for many of its beneficial effects. Garlic is also packed with antioxidants—such as flavonoids and polyphenols—that are also found in a variety of fruits and vegetables. These natural substances work together to help protect the body from damage and support overall wellness. ^{20 21}

Aged black garlic goes through a fermentation process that amplifies its health benefits. This unique form of garlic has been shown to enhance blood flow to the optic nerve, help lower intraocular pressure, raise HDL (“good”) cholesterol, and reduce the risk of heart disease. With its potent properties and versatility, aged black garlic stands out as a valuable addition to a healthy lifestyle.

Ginkgo Biloba

Ginkgo Biloba is one of the world’s oldest living tree species and has a long history of use for its health benefits. Its leaves contain a unique mix of natural compounds, including flavonoids (ginkgo-flavone glycosides), terpenoids (like ginkgolides and bilobalides), biflavones, and various organic acids. Notably, ginkgolides are found only in Ginkgo biloba and nowhere else in nature. The plant’s flavonoids help fight harmful free radicals, while its terpenoids are known for reducing inflammation and protecting nerve cells from damage due to neuro-inflammation. ^{22 23}

Gingko extracts have been used for various therapeutic purposes, including regulation of cerebral blood flow, ²⁴ protection against free radicals, ^{25 26} tinnitus treatment, ²⁷ protection of neurons, ²⁸ as well as enhancement of cognitive functions, such as memory and concentration problems. ^{29 30}

Gingko has vasodilatory and antihypertensive properties that can exert cardioprotective benefits. ³¹ In this regard, ginkgo biloba extract has exhibited ACE inhibitory activities, ³² activation of cholinergic pathways, endothelial health improvement, inhibition of endothelium activation and adhesion, ³³ and serum lipid-lowering activities, ^{34 35} as well as a number of other reported effects that are beneficial in cardiovascular disease. Ginkgo can also decrease the production of the enzyme involved in the rupture of atherosclerotic plaque. ³⁶

Ginseng

Ginseng has a long history of use in traditional medicine, valued for its wide range of health benefits. As a powerful adaptogen, ginseng helps the body manage stress and supports overall balance in bodily functions. Research has shown that extracts from ginseng’s root, berry, and leaves can offer several advantages, including supporting healthy weight, improving blood sugar control, lowering high blood pressure, enhancing the body’s response to insulin, and promoting healthier cholesterol levels. ³⁷ Researchers have identified over 300 different bioactive compounds in ginseng. Among these, ginsenosides—a type of triterpene saponin—stand out as the most important and beneficial components found in ginseng extracts. ³⁸

Both ginseng and its key active compounds, ginsenosides, offer a range of health benefits. They help relax blood vessels, fight oxidative stress, reduce inflammation, and even provide some anti-cancer effects. ^{39 40}

Ginseng also offers several benefits for managing cardiovascular disease. It acts as an antioxidant, ⁴¹ and anti-inflammatory, ^{42 43} helps lower unhealthy cholesterol levels, ⁴⁴ and even supports heart health by regulating calcium channels in the body. ^{45 46}

For people with diabetes and high blood pressure, adding ginseng extract to standard treatments has been shown to reduce arterial stiffness and lower systolic blood pressure (SBP). ⁴⁷ In this case, “attenuated SBP” means a decrease in systolic blood pressure—the top number in a blood pressure reading—not to be confused with medical abbreviations used in other conditions.

Essential Fatty Acids

Omega-3 fatty acids help lower blood pressure, reduce triglyceride levels, decrease the risk of irregular heartbeats, and potentially slow the progression of atherosclerosis. Omega-3 fatty acids are commonly used to help manage high cholesterol and high blood pressure. They’re well-tolerated and, importantly, don’t have any major interactions with other medications, making them a safe addition to most treatment plans. ⁴⁸

Hawthorne Berry

Extracts from hawthorn berries, leaves, and flowers are high in flavonoids and phenolic compounds with anti-inflammatory and free radical-scavenging effects, and have been found in preclinical research to lower blood pressure, improve lipid and glucose levels, and protect the heart muscle from injury due to oxidative stress and ischemia. ⁴⁹ Hawthorn may also inhibit foam cell formation, promote healthy endothelial function, and reduce atherosclerotic plaque growth. ⁵⁰

Red Sage (Danshen)

Also known as salvia miltiorrhiza, this herb is valued for its powerful antioxidant properties, helping to neutralize free radicals in the body. ⁵¹ This antioxidant action is a key reason for Danshen’s strong protective effects on the heart and blood vessels. It’s also been shown to guard against the harmful impacts of elevated homocysteine—a known risk factor for vascular disease. ⁵² When combined with Kudzu (Pueraria montana var. lobata), Danshen demonstrates even greater benefits, including significant reductions in high blood pressure. ⁵³

Reishi Mushrooms

“Lingzhi” or ganoderma lucidum are packed with a diverse range of beneficial compounds, including triterpenes, polysaccharides, nucleosides, steroids, fatty acids, alkaloids, proteins, peptides, amino acids, and various minerals. ⁵⁴ Among these, triterpenoids stand out for their impressive health effects—they help protect the liver, lower blood pressure and cholesterol, reduce allergic reactions, and even offer anti-tumor and anti-angiogenic (anti-blood vessel growth) benefits. Additionally, triterpenoids can help prevent blood clots by reducing platelet aggregation and may inhibit certain immune responses. ⁵⁵

Lifestyle Choices to Improve Cardiovascular Health

Nutrition to Fight Atherosclerosis

Eat a balanced diet, rich in fruits and vegetables. Limit all refined carbohydrates. Click on this link for our healthy diet page – https://naturaleyecare.com/articles/mediterranean-diet/

Avoid processed foods. Processed meats and other highly processed foods, many of which are high in added salt, sugars (including sweetened beverages), and trans fats, have been linked to increased coronary artery disease risk, so are not part of a healthy diet. ^{56 57 58 59}

Increase fiber intake – Numerous observational studies have linked increased dietary fiber with reduced risks of atherosclerosis, stroke, and peripheral vascular disease. ⁶⁰

Reduce sodium intake while increasing potassium – While sodium intake has been correlated with increased risk of coronary and carotid artery atherosclerosis, ⁶¹ potassium (found naturally in fruits, vegetables, legumes, and potatoes) improves vascular health and function. ⁶²

Steer clear of unhealthy oils and opt for extra-virgin, first cold-pressed olive oil as your main choice. This staple of the Mediterranean diet has been extensively studied, and both observational research and clinical trials consistently show that regular olive oil consumption is linked to lower risks of heart disease and even reduced overall mortality. ^{63 64}

Other Important Heart-Healthy Lifestyle Choices

• Exercise regularly
• Get adequate sleep (duration and quality)
• Do not smoke
• Limit or avoid alcohol intake
• Build healthy social networks
• Manage Stress Levels – meditate, do yoga or Qi Gong, and take regular walks in a calm area.

Suggested Supplements

NEW – Dr. Grossman’s Complete Eye Formula 2oz (oral spray) – comprehensive oral formula for maximum absorption containing a wide range of targeted nutrients for optimal eye health.

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml)

Mushroom Emperors 120 vegtabs (M08003)

Ginseng, American, 2 oz

Hawthorne Extract 600 mg 60 vegcaps

Nitric Oxide Supplement – helps promote increased oxygen through the body and eyes.

NMN Wonderfeel Capsul 60 vegcaps

Dr. Grossman’s Premium Turmeric Vcaps (Organic)

Brain and Memory Power Boost 120 caps

UBQH 100mg 60 softgels

Packages

Brain and Memory Support Package 1

AMD Package 1 (3-month supply)

Recommended Books

Natural Eye Care: Your Guide to Healthy Vision and Healing

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s