How To Avoid Clogged Arteries
Avoiding clogged arteries—also known as atherosclerosis—involves a combination of lifestyle choices that help maintain healthy blood vessels and reduce plaque buildup. Here’s a comprehensive approach:
1. Eat a Heart-Healthy Diet
Focus on foods that reduce inflammation and cholesterol levels:
- Increase:
- Fruits and vegetables (rich in fiber and antioxidants)
- Whole grains (oats, brown rice, quinoa)
- Healthy fats (avocados, olive oil, nuts, seeds)
- Fatty fish (salmon, mackerel, sardines—rich in omega-3s)
- Avoid or Limit:
- Trans fats and saturated fats (fried foods, processed snacks, fatty red meat)
- Added sugars and refined carbs (soda, white bread, pastries)
- Excess sodium (processed and fast foods)
2. Exercise Regularly
- Aim for at least 150 minutes of moderate aerobic exercise per week (e.g., brisk walking, cycling).
- Include strength training twice a week.
3. Maintain a Healthy Weight
- Even modest weight loss (5–10% of body weight) can improve cholesterol, blood pressure, and insulin sensitivity.
4. Don’t Smoke (and Avoid Secondhand Smoke)
- Smoking damages blood vessels and accelerates plaque buildup.
5. Control Blood Pressure
- Aim for a blood pressure of around 120/80 mmHg.
- Reduce stress, limit salt intake, and consider medication if prescribed.
6. Monitor and Manage Cholesterol Levels
- Get regular blood tests.
- LDL (“bad” cholesterol) should be low; HDL (“good” cholesterol) should be high.
- Medications like statins may be needed in high-risk cases.
7. Manage Blood Sugar if Diabetic or Pre-Diabetic
- High blood sugar damages arteries.
- Follow a diabetic-friendly diet and monitor glucose levels.
8. Limit Alcohol Intake
- If you drink, do so in moderation: no more than 1 drink/day for women, 2 for men.
9. Reduce Chronic Stress
- Practice relaxation techniques like meditation, deep breathing, yoga, or hobbies.