How To Avoid Plaque In Arteries
Avoiding plaque buildup in arteries—a key cause of heart disease—means managing your lifestyle and health to keep your blood vessels clear and flexible. Here’s how to lower your risk of arterial plaque (atherosclerosis):
✅ How to Avoid Plaque in Arteries
1. Eat a Heart-Healthy Diet
- Focus on fruits, vegetables, whole grains, lean proteins (fish, poultry, beans).
- Limit saturated fats, trans fats, cholesterol, and processed foods.
- Choose healthy fats like olive oil, avocados, and nuts.
- Reduce sodium intake to help control blood pressure.
2. Exercise Regularly
- Aim for at least 150 minutes of moderate aerobic exercise per week (walking, cycling, swimming).
- Physical activity helps improve cholesterol, blood pressure, and blood sugar.
3. Maintain a Healthy Weight
- Being overweight increases risk of plaque buildup.
- Losing even 5–10% of body weight improves heart health.
4. Don’t Smoke
- Smoking damages artery walls and accelerates plaque formation.
- Quitting is one of the best things you can do for your arteries.
5. Control Blood Pressure
- High blood pressure strains artery walls.
- Follow doctor’s advice on diet, exercise, and medication if needed.
6. Manage Cholesterol Levels
- High LDL (“bad”) cholesterol contributes to plaque.
- Increase HDL (“good”) cholesterol by exercise and healthy fats.
- Medication may be necessary based on your doctor’s evaluation.
7. Manage Diabetes
- Keep blood sugar levels under control.
- Diabetes accelerates artery damage.
8. Limit Alcohol Consumption
- Drink in moderation: up to one drink per day for women, two for men.
9. Reduce Stress
- Chronic stress can worsen heart health.
- Practice relaxation, mindfulness, or hobbies to manage stress.
10. Regular Health Checkups
- Monitor blood pressure, cholesterol, and blood sugar regularly.
- Early detection helps prevent serious artery disease.