This One Nutrient Can Make a Huge Difference for Blood Vessel Plaque—Are You Getting Enough?
Breakfast to help with blood vessel plaque, according to cardiologists
Atherosclerosis (also known as clogged arteries) is one of the leading types of cardiovascular disease. While medications like statins can help keep them in check, unclogging arteries without surgical intervention (usually stent insertion) has never been easy.
However, several new studies in mice have shown that the nutrient manganese may reduce lipids in the bloodstream that can lead to plaque and help remove plaque from the walls of blood vessels, per New Atlas.
Of course, while there is a lot more research to be done, Dr. Briana Costello, MD, general and interventional cardiologist at The Texas Heart Institute, says that it's worth paying attention to this development.
Related: Here's What Cardiologists Really Think About Taking Supplements To Improve Heart Health
How Does Manganese Unclog Arteries?
Let us reiterate: It remains to be seen if manganese can help unclog arteries in human beings. In laywoman's terms, the study in mice showed that manganese can bind to the substances that transport cholesterol and triglycerides into the bloodstream, disrupting the process and preventing plaque from forming in the blood vessels and removing some plaque that were already present.
Manganese also has antioxidant properties, says Michelle Routhenstein, MS, RD, CDE, CDN, preventive cardiology dietitian at EntirelyNourished.com, which may be what helps it fight plaque in blood vessels and arteries.
"Manganese is a mineral that is needed for one of the main antioxidant pathways in the body, which helps combat oxidative stress and inflammation—two main risk factors for heart disease and plaque formation in the arteries," she explains.
While manganese may help mice (and possibly people), experts agree that the best way to prevent clogged arteries is with a heart-healthy diet (bonus points if it's plant-based or the Mediterranean diet!) and regular exercise. Another key way to keep your arteries clear is to never smoke—and if you do, quit ASAP.
Related: The Best Workout for Heart Health, According to Cardiologists
What Are Other Health Benefits of Manganese?
Whether or not you're concerned about blood vessel plaque, manganese is good for you in other ways as well.
"Manganese is a trace mineral which the body uses in small amounts for such functions as making energy, keeping bones strong, controlling blood sugar levels and maintaining a healthy immune system," Dr. Cheng-Han Chen, MD, board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, California, tells Parade.
Some studies suggest that manganese may also play a role in promoting wound healing and the creation of new skin cells when combined with calcium and zinc, but more research is needed to know for sure.
Related: The Simple Diet Tweak That Can Significantly Lower Blood Pressure
What Are the Best Sources of Manganese?
According to Dr. Chen, you're probably ingesting manganese already if you have a generally healthy diet—and some of the best sources of manganese include some foods that picky eaters may actually like! The best sources of manganese include:
Black pepper
Black tea
Brown rice
Buckwheat
Bulgur wheat
Chickpeas
Clams
Coffee
Granola
Hazelnuts
Kidney beans
Lentils
Lima beans
Mussels
Oatmeal
Oysters
Peas
Peanuts
Pecans
Pine nuts
Pineapple
Potatoes (with skin)
Pumpkin seeds
Soybeans
Spinach
Sweet potatoes
Teff
Tofu
Wheat germ
Whole wheat bread
Related: The Best Way to Unclog Your Arteries Naturally, According to Cardiologists
How Much Manganese Do You Need?
Routhenstein recommends 1.8 mg of manganese daily for women and 2.3 mg for men. If you're pregnant or nursing, you may want to up your intake slightly to about 2.6 mg, according to Dr. Chen.
Related: The Early Heart Attack Sign That Cardiologists Say Most People Miss
What Happens if I Have Too Much Manganese?
Everyone should be careful not to overdo it with manganese! Consuming more than 11 mg of manganese can put you at risk of manganese toxicity, which is as bad as it sounds.
"Too much of any 'good thing' is not a good thing," Dr. Costello warns. "Manganese toxicity can lead to neurological disorders and neurotoxicity. Fortunately, this is very rare."
Manganese toxicity symptoms may include tremors, muscle spasms, hearing problems (like tinnitus), insomnia, weakness and mood changes. If you've had too much of it and exhibit any of those symptoms, see your physician STAT.
Next, Your Live-Well Guide to Maintaining Heart Health and Preventing Heart Disease
