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This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,957 times.
Arteries are large blood vessels that carry blood from the heart throughout the body. Arteries can become blocked by plaque from fat, cholesterol, and other substances. These plaques can grow and gradually narrow the arteries. This condition can cause atherosclerosis, which is hardening of the arteries. Atherosclerosis can lead to many other diseases such as high blood pressure, coronary heart disease (affecting the arteries that directly carry blood to the heart), and many other life-threatening illnesses. To help prevent clogged arteries, the most natural and effective method is to make dietary and lifestyle changes.
Steps
Change your Diet
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Avoid consuming trans fats and saturated fats. Saturated fat is one of the main culprits that increase cholesterol levels. [1] X Trusted Source National Heart, Lung, and Blood Institute Go to Source In addition to saturated fat, you should also avoid consuming trans fats, which are listed on food labels as oils and fats. “hydrogenated” fats. [2] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Butter, margarine, cheese, high-fat dairy products, red and processed meats are foods that are excessively high in trans fat and saturated fat. [3] X Research Sources[4] X Research Sources[5] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Check the saturated fat content on food labels and limit your daily calorie intake to 5-6% (e.g. 13 g fat in a 2000 calorie/day diet). [6] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
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Cooking food with healthy oils. Because butter, lard and vegetable oils are high in unhealthy fats, choose healthy cooking oils for cooking. Certain cooking oils that are high in monounsaturated and polyunsaturated fats can help lower cholesterol levels and reduce inflammation caused by atherosclerosis. [7] X Trusted Source National Heart, Lung, and Blood Institute Go to Source[8] X Trusted Source Harvard Medical Schop Go to Source Healthy oils such as: [9] X Source reliable National Heart, Lung, and Blood Institute Go to source
- Olive oil
- Rapeseed oil
- Peanuts
- Sesame oil
- Palm oil and coconut oil are not on this list and should be avoided. [10] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
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Increase your intake of omega-3 fats. Omega-3 fats (or “good”) fats help reduce the risk of atherosclerosis. [11] X Trusted Source PubMed Central Go to sources of Omega-3s found in many foods and especially fish. Salmon and tuna are good sources of omega-3s, so eat about 2 servings of fish a week. [12] X Trusted Source National Heart, Lung, and Blood Institute Go to the Source Other foods rich in omega-3s such as: [13] X Research Sources[14] X Research Sources
- Flaxseed and linseed oil
- Walnuts
- Chia Seeds
- Soy products and tofu
- Kinds of bean
- Leafy green vegetables
- Avocado
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Choose whole grains. Processed nuts will no longer have enough fiber and other beneficial substances. Instead of choosing foods made from white flour (white rice, white bread, Sempina pasta, etc.), choose foods from whole grains. [15] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Eat about 3 servings of whole-grain foods per day. [16] X Trusted Source PubMed Central Go to Source Whole-grain foods include whole-wheat pasta, quinoa, brown rice, whole-wheat bread,… [ 17] X Research Source
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Cut down on the amount of sweets you consume. Sweets are a major source of simple carbohydrates, and it can impact many conditions associated with atherosclerosis, such as high blood pressure and obesity. It’s best to eliminate sugary foods and drinks from your diet to help improve heart health. [18] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Sweets should be limited to the maximum and should be limited to about 5 sugary foods (and less if possible) per week. [19] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
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Increase fiber intake. Foods rich in fiber help control cholesterol and blood sugar levels. [20] X Trusted Source Mayo Clinic Go to Source You should include a variety of fruits, vegetables, and beans in your diet to increase your fiber intake. Some foods are rich in fiber such as: [21] X Trusted Source Mayo Clinic Go to Source
- Bean
- Apple
- Citrus fruits
- Oats and barley
- Nuts
- Cauliflower
- Green bean
- Potato
- Carrot
- In general, women should eat about 21-25 g of fiber per day and about 30-38 g for men. [22] X Trusted Source Mayo Clinic Go to Source
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Reduce sodium consumption. Sodium (salt) affects blood pressure and high blood pressure increases the risk of hardening and damage to the arteries. Therefore, you should choose foods that are low in sodium and limit your sodium intake to a maximum of 2300 mg per day. [23] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- If you have been diagnosed with high blood pressure by your doctor, you should limit your sodium intake to about 1500 mg per day. [24] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
Lifestyle Change
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Quit smoking. The chemicals in cigarettes damage blood cells and affect the function of the heart and blood vessels. [25] X Trusted Source National Heart, Lung, and Blood Institute Go to the source This condition leads to plaque buildup (atherosclerosis). [26] X Trusted Source National Heart, Lung, and Blood Institute Go to the Source Quitting smoking is the best way to protect heart and lung health.
- Many people may find it difficult to quit completely. In that case, you can use quit smoking products such as Nicotine Patches or chewing gum; at the same time receiving support from the community, … in the process of smoking cessation.
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Do exercise. Exercise has a positive effect and is very helpful in preventing diseases that lead to clogged arteries. Regular exercise helps to lose excess weight, lower blood pressure and lower LDL cholesterol (the “bad” cholesterol). [27] X Trusted Source National Heart, Lung, and Blood Institute Go to the source You should work out slowly if you’re just starting an exercise program. In addition, you should talk to your doctor to set up exercises that are right for you.
- Once you’ve adapted to your workout, you should aim to complete 30 minutes of moderate aerobic activity (like walking or cycling) about 5 times per week. If you enjoy intense exercise (such as CrossFit), you should aim for about 75 minutes per week. [28] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Aerobic exercises are exercises that increase the heart rate. [29] X Trusted Source National Heart, Lung, and Blood Institute Go to the source It includes running or high-impact sports or light-impact exercises such as swimming and cycling.
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Maintain a healthy weight. Dietary changes and physical activity will be very helpful in helping you lose weight and maintain a healthy weight. You can set your own weight loss goals based on your body mass index (BMI). This is an index that uses weight and height to estimate body fat percentage. [30] X Trusted Source National Heart, Lung, and Blood Institute Go to the source You should try to maintain a normal BMI, which is between 18.5 and 24.9. [31] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Health professionals consider a BMI between 25-29.9 as overweight and over 30 as obese. [32] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- You can find more information about how to calculate BMI in other articles.
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Control stress levels. Excessive stress will cause the secretion of stress hormones in the body and it will cause chronic inflammation, which will eventually increase the risk of atherosclerosis. [33] X Trusted Source PubMed Central Go to the source If you regularly experience stress at work or at home, it’s a good idea to train yourself with appropriate coping strategies to relax and reduce your risk of stress. For example, you can reduce stress by: [34] X Trusted Source National Heart, Lung, and Blood Institute Go to source
- Increase physical activity
- Meditation
- Take part in activities that calm your mind like yoga or bodybuilding
- Listening to music, watching movies or participating in arts helps you feel peaceful and calms your mood
- Make time for personal hobbies that help you relax
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Reduce consumption of alcoholic beverages. Abuse of alcoholic beverages will increase the risk of atherosclerosis. [35] X Trusted Source National Heart, Lung, and Blood Institute Go to Source In general, men should consume no more than 2 servings of alcoholic beverages per day and women should consume no more than 1 serving of alcohol per day. . [36] X Trusted Source National Heart, Lung, and Blood Institute Go to source A portion of a drink will depend on what it is. Example: [37] X Trusted Source National Heart, Lung, and Blood Institute Go to source
- Beer: 350 ml
- Wine: 150 ml
- Spirits: 45 ml
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Control diabetes. People with type II diabetes are at a higher risk of developing atherosclerosis. [38] X Research Source If you have diabetes, you should keep it under control by testing your blood glucose levels, controlling your diet, and being physically active. [39] X Trusted Source American Diabetes Association Go to Source In addition, consult your doctor about an appropriate plan to manage the disease.
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See your doctor regularly. Your doctor will monitor your blood pressure, cholesterol, and triglyceride levels as you want to make changes to bring them back to healthy levels. Therefore, you should see your doctor regularly to monitor these indicators and mark the progress of the process. [40] X Trusted Source University of Rochester Medical Center Go to Source
Using Food Supplements
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Take fish oil supplements. If you don’t like fish or have trouble finding fish sources, you can take fish oil supplements to boost your omega-3 fats. Look for fish oils that contain EPA and DHA oils. [41] X Research Source
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Use psyllium supplements. If it is difficult to get enough fiber from foods, you can use psyllium supplements. Psyllium is a water-soluble fiber that is available in tablet and powder form (Metamucil).
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Fortify soy protein through dietary supplements. Soy protein is usually available in powder form and you can mix it with a variety of foods and drinks (fruit juices, smoothies,…). Many studies show that soy protein supplements have a positive effect on chpesterp levels. [42] X Trusted Source PubMed Central Go to Source When using soy protein supplements, you should follow the manufacturer’s instructions.
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Take niacin supplements. You can take a niacin (vitamin B3) supplement to help lower your chpesterp levels. [43] X Research Source However, it’s important to talk to your doctor and monitor your niacin supplementation closely. Side effects of high doses of nicain supplements include: [44] X Research Source
- Red skin
- Stomach-ache
- Headache
- Dizzy
- Blurred eyes
- Increased risk of liver damage
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Eat garlic. Some studies show that garlic has the ability to reduce the risk of atherosclerosis and have a positive effect on blood pressure. [45] X Source of Research You can add fresh garlic to your dishes or use garlic as a supplement if you wish. [46] X Research Source
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Supplementation of plant steric supplements in the form of dietary supplements. Beta-sitosterp and Sitostanp are two supplements that have a positive effect on chpesterp levels. [47] X Trusted Source Mayo Clinic Go to Source You can buy these two supplements in supplement form at most vitamin stores or drugstores.
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Coenzyme Q-10 (CoQ-10) supplement. CoQ-10 is an essential nutrient used to treat many diseases of the heart and blood vessels. [48]X Source of Research This nutrient can also combat muscle aches caused by the drug “Statins” (drugs that help lower cholesterol). [49] X Sources of Study You might consider taking a CoQ-10 supplement if your doctor prescribes a statin.
Warning
- Although this article contains information regarding the control of chpesterp levels, it should not be taken as medical advice. It’s best to talk to your doctor if you want to change your diet and exercise regimen, and before taking supplements.
- Check with your doctor before taking a supplement to make sure the supplement doesn’t react with prescription medications.
X
This article was co-written by Zora Degrandpre, ND. Dr. Degrandpre is a licensed naturopath in Washington. She received her ND degree from the National Medical University in 2007.
There are 23 references cited in this article that you can view at the bottom of the page.
This article has been viewed 2,957 times.
Arteries are large blood vessels that carry blood from the heart throughout the body. Arteries can become blocked by plaque from fat, cholesterol, and other substances. These plaques can grow and gradually narrow the arteries. This condition can cause atherosclerosis, which is hardening of the arteries. Atherosclerosis can lead to many other diseases such as high blood pressure, coronary heart disease (affecting the arteries that directly carry blood to the heart), and many other life-threatening illnesses. To help prevent clogged arteries, the most natural and effective method is to make dietary and lifestyle changes.
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