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Arteries are the large blood vessels responsible for transporting blood from the heart throughout the body. These vessels can become obstructed by plaque formed from fats, cholesterol, and other substances. Over time, this plaque can accumulate, gradually narrowing the arteries. This condition may lead to atherosclerosis, where the arteries become hardened. Atherosclerosis can trigger a range of serious health issues, including high blood pressure, coronary artery disease (which directly affects the arteries supplying blood to the heart), and other life-threatening conditions. To prevent artery blockages, one of the most natural and effective approaches is to adopt healthier eating habits and lifestyle changes.
Steps
Adjust Your Diet
Avoid trans fats and saturated fats. Saturated fats are among the primary culprits in raising cholesterol levels. In addition to saturated fats, you should also steer clear of trans fats, which are often listed on food labels as oils or fats 'hydrogenated'.
- Butter, margarine, cheese, high-fat dairy products, red meats, and processed meats are foods that contain high levels of trans fats and saturated fats beyond the recommended limits.
- Check the saturated fat content on food labels and limit daily calorie intake to 5-6% from saturated fats (e.g., 13g of fat in a 2000 calorie/day diet).
Cook with healthy oils. Since butter, lard, and vegetable oils contain high levels of unhealthy fats, choose healthier oils for cooking. Some oils rich in monounsaturated and polyunsaturated fats can help lower cholesterol levels and reduce inflammation caused by atherosclerosis. Healthy oils include:
- Olive oil
- Canola oil
- Peanut oil
- Sesame oil
- Avoid palm oil and coconut oil as they do not belong to this list and should be limited in your diet.
Increase omega-3 intake. Omega-3 fats (also known as 'good fats') help reduce the risk of atherosclerosis. Omega-3 is found in various foods, especially fish. Salmon and tuna are rich sources of omega-3, so aim to eat two servings of fish per week. Other foods rich in omega-3 include:
- Flaxseeds and flaxseed oil
- Walnuts
- Chia seeds
- Soy products and tofu
- Legumes
- Leafy green vegetables
- Avocados
Choose whole grains. Processed grains lack fiber and other beneficial nutrients. Instead of choosing foods made from refined white flour (like white rice, white bread, and semolina pasta), opt for whole-grain alternatives.
- Aim to consume about three servings of whole-grain foods daily. Whole-grain options include whole wheat pasta, quinoa, brown rice, whole-grain bread, and more.
Reduce sugar consumption. Sweets are a primary source of simple carbohydrates and can contribute to many conditions related to atherosclerosis, such as high blood pressure and obesity. It’s best to eliminate sugary foods and drinks from your diet to improve heart health.
- Limit your sugar intake to a maximum of five sugary items per week (or fewer if possible).
Boost your fiber intake. Fiber-rich foods help manage cholesterol levels and blood sugar. Incorporate more fruits, vegetables, and legumes into your diet to increase fiber intake. Some high-fiber foods include:
- Beans
- Apples
- Citrus fruits
- Oats and barley
- Seeds
- Broccoli
- Green peas
- Potatoes
- Carrots
- In general, women should aim for about 21-25g of fiber daily, while men should aim for 30-38g.
Reduce sodium intake. Sodium (salt) affects blood pressure, and high blood pressure increases the risk of artery hardening and damage. Therefore, you should choose foods with low sodium content and limit your daily sodium intake to no more than 2300 mg.
- If you have been diagnosed with high blood pressure, aim to reduce sodium intake to about 1500 mg per day.
Lifestyle Changes
Quit smoking. The chemicals in cigarettes harm blood cells and affect the functioning of the heart and blood vessels. This leads to plaque buildup (atherosclerosis). Quitting smoking is the best way to protect your cardiovascular and lung health.
- Many people may find it challenging to quit smoking completely. In such cases, using smoking cessation products like nicotine patches or gum, along with support from community resources, can help during the quitting process.
Exercise. Regular physical activity has a positive and significant impact in preventing conditions that lead to artery blockages. Exercise helps with weight loss, lowers blood pressure, and reduces LDL cholesterol (the 'bad' cholesterol). If you're new to exercise, start slowly, and consult your doctor to tailor an exercise routine that suits your needs.
- Once you've adapted to exercise, aim to complete 30 minutes of moderate aerobic activity (such as walking or cycling) about five times a week. For high-intensity workouts (like CrossFit), aim for approximately 75 minutes each week.
- Aerobic exercises increase your heart rate and include activities like running, high-impact sports, swimming, and cycling.
Maintain a healthy weight. Changing your diet and physical activity levels can help you lose weight and keep a healthy weight. You can set weight loss goals based on your body mass index (BMI), which estimates your body fat percentage using weight and height. Aim to maintain a BMI in the normal range, which is between 18.5 and 24.9.
- Medical professionals consider a BMI between 25-29.9 to be overweight, and a BMI over 30 to be obese.
- For more information on calculating BMI, refer to other articles.
Manage stress levels. Excessive stress triggers the release of stress hormones in the body, which leads to chronic inflammation and ultimately increases the risk of atherosclerosis. If you frequently experience stress at work or at home, it is important to develop effective coping strategies to relax and reduce stress. For example, you can manage stress by:
- Increasing physical activity
- Meditation
- Engaging in calming activities such as Yoga or Tai Chi
- Listening to music, watching movies, or participating in artistic activities that promote a sense of peace and calm
- Spending time on personal hobbies to relax
Reduce alcohol consumption. Excessive alcohol intake increases the risk of atherosclerosis. Generally, men should limit their alcohol intake to 2 servings per day, while women should have no more than 1 serving per day. The amount of one serving depends on the type of beverage. For example:
- Beer: 350 ml
- Wine: 150 ml
- Spirits: 45 ml
Control diabetes. People with Type II diabetes are at higher risk for atherosclerosis. If you have diabetes, you should manage it by regularly checking your blood glucose levels, monitoring your diet, and staying physically active. Additionally, it’s important to consult a doctor for the best strategies to control the condition.
Visit your doctor regularly. Your doctor will monitor your blood pressure, cholesterol levels, and triglycerides as you work toward bringing these markers into a healthy range. Therefore, you should schedule regular check-ups to track these indicators and monitor your progress.
Use Supplements
Take fish oil supplements. If you don't enjoy eating fish or have difficulty finding a reliable fish source, fish oil supplements can help boost your omega-3 intake. Look for fish oil that contains EPA and DHA.
Use psyllium fiber supplements. If you're struggling to get enough fiber from food, consider using psyllium supplements. Psyllium is a water-soluble fiber available in both pill and powder forms (such as Metamucil).
Increase soy protein through supplements. Soy protein is often available in powder form, which can be mixed with a variety of foods and drinks (such as fruit juices, smoothies, etc.). Studies show that supplementing with soy protein can positively impact cholesterol levels. When using soy protein supplements, be sure to follow the manufacturer's instructions.
Take niacin supplements. You can use niacin (vitamin B3) to help lower cholesterol levels. However, it’s important to consult your doctor and closely monitor the process. Potential side effects of high-dose niacin include:
- Flushed skin
- Stomach pain
- Headaches
- Dizziness
- Blurred vision
- Increased risk of liver damage
Eat garlic. Some studies suggest that garlic may reduce the risk of atherosclerosis and have a positive effect on blood pressure. You can add fresh garlic to meals or opt for garlic supplements if preferred.
Supplement with plant sterols. Beta-sitosterol and Sitostanol are two supplements known to positively affect cholesterol levels. These can be found in supplement form at most vitamin shops or pharmacies.
Supplement with coenzyme Q-10 (CoQ-10). CoQ-10 is an essential nutrient used to treat various heart and blood vessel conditions. It may also help alleviate muscle pain caused by statins (medications that lower cholesterol). Consider adding CoQ-10 to your regimen if prescribed statin medication by your doctor.
Warning
- While this article provides information related to cholesterol control, it should not be considered medical advice. It is always best to consult with a doctor before making changes to your diet, exercise routine, or before using any supplements.
- Consult your doctor before using any supplements to ensure they do not interact with prescription medications.
