Hence inculcate healthy eating habits to keep your arteries clear. Fish contains Omega 3 fatty acids that help in reducing the levels of triglycerides in the body. If you find it difficult to include fish naturally then you can incorporate fish oil supplements into your diet. However, the best source of healthy fats is natural fish such as Mackerel or Tuna. Not all oils are created equal, olive oil is your best bet. You can add a dash of it on your salads or use it in cooking, the monounsaturated oleic acid in it is a kind of healthy fat that slashes your risk of heart disease.
Next time you get a craving for some mid-day snacks, reach for a pack of nuts over that pack of fries. From almonds, cashews, macadamia nuts to the humble peanut, all sorts of nuts are a great choice as they are rich in vitamins, fiber, and magnesium and keeps your heart healthy. Vegetables like Spinach, Kale are a great source of Vitamins, minerals, and antioxidants.
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They are also a great source of Vitamin K and high in nitrates that help reduce blood pressure and improve the health of cell linings in the arterial walls. They are also low in fat and carbohydrates and a way to fill up your stomach without consuming an excessive amount of calories. Have them as salads or as sabzis or make them a part of your daily diet. They are a great source of antioxidants and anthocyanins which help reduce the inflammation in the body. They are the perfect low-calorie dessert and help satiate your sweet tooth without the harm that comes with consuming processed and refined sugars.
Add blueberries, blackberries, and strawberries to your diet to add color and sweetness and kill blandness. This superfood helps in reducing the levels of bad LDL cholesterol in your body and is an excellent source of healthy fats. The best part is that healthy fats help keep you satiated for longer and are excellent if you want a creamy rich texture and taste in your diet.
Heart Healthy Diet: How to unclog your arteries
Added benefits include that they are rich in potassium as well. The major national guidelines differ on the suggested age to start testing. The goal of treatment is to reduce your blood pressure so that you have a lower risk of health problems caused by high blood pressure. You and your provider should set a blood pressure goal for you.
Things to consider
Your provider may want you to take medicine for abnormal cholesterol levels or for high blood pressure if lifestyle changes do not work. This will depend on:.
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Your provider may suggest taking aspirin or another medicine to help prevent blood clots from forming in your arteries. These medicines are called antiplatelet drugs. DO NOT take aspirin without first talking to your provider.
Losing weight if you are overweight and reducing blood sugar if you have diabetes or pre-diabetes can help reduce the risk of developing atherosclerosis. Atherosclerosis cannot be reversed once it has occurred. However, lifestyle changes and treating high cholesterol levels can prevent or slow the process from becoming worse. This can help reduce the chances of having a heart attack and stroke as a result of atherosclerosis. In some cases, the plaque is part of a process that causes a weakening of the wall of an artery.
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This can lead to a bulge in an artery called an aneurysm. Aneurysms can break open rupture.
This causes bleeding that can be life threatening. Hardening of the arteries; Arteriosclerosis; Plaque buildup - arteries; Hyperlipidemia - atherosclerosis; Cholesterol - atherosclerosis. J Am Coll Cardiol. PMID: pubmed. Genest J, Libby P. Lipoprotein disorders and cardiovascular disease. Philadelphia, PA: Elsevier; chap Libby P. The vascular biology of atherosclerosis. Marks AR.
Cardiac and circulatory function. Goldman-Cecil Medicine.
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- Atherosclerosis.
Three years later, the groundbreaking Lifestyle Heart Trial extended these findings by demonstrating that lifestyle changes alone, without cholesterol-lowering medications, could bring about regression, even in severely atherosclerotic arteries. Adhering to the required lifestyle changes, however, was challenging. The diet was a whole food, vegetarian diet that restricted fat to no more than 10 percent of total calories. In addition, the subjects had to quit smoking, perform regular aerobic exercise and participate in group therapy stress reduction sessions.
The Lifestyle Heart Trial, however, was small, involving only 28 men. But its findings were soon confirmed by larger studies , including a meta-analysis that combined data from all previously published trials and assessed the value of lifestyle modifications on more than 2, arterial plaques.
The data provided conclusive proof that lifestyle modifications, albeit intensive ones, can decrease plaque.