Author:
John Stephens
Date Of Creation:
27 January 2021
Update Date:
3 July 2024
Content
Arteriosclerosis or atherosclerosis is a cardiovascular disease in which the inner lining of the arteries thickens and attracts fat (plaque) to build up. Over time, the plaque will eventually protrude into the artery and interfere with blood circulation. Sometimes, the plaque breaks into the bloodstream and causes a heart attack, stroke, or serious blockage in the lungs, kidneys, or legs. Therefore, atherosclerosis can be life-threatening. However, you can prevent the disease by eliminating common factors that cause the illness, including smoking, high blood pressure and high cholesterol.
Steps
Method 1 of 4: Adopt a healthy diet
Eat a balanced diet. Atherosclerosis can be partly due to the high levels of cholesterol and triglycerides in the body, which damage the lining of the artery walls and stimulate plaque buildup. Therefore, doctors often recommend a well-balanced and healthy diet to prevent disease. A healthy diet should include whole grains, vegetables, beans (chickpeas, lentils), dairy products, and fish rich in omega-3 fatty acids like salmon. In addition, you should limit your consumption of red meat, sweets and soft drinks, and some high-fat foods like palm oil and coconut oil.
Be careful about saturated fat and trans fat. In a healthy diet, an important factor in preventing atherosclerosis is limiting your intake of trans fats and saturated fats. Saturated fats are found in animal products such as butter and lamb; Trans fats are found in hydrogenated oils such as margarine or processed foods. These are two types of fats that raise blood cholesterol higher than other types of fat. If you want to stick to a heart-healthy diet, the calories from these two fats should not exceed 5%. For example, if you consume 2,000 calories per day, your saturated or trans fat intake should not exceed 13 grams.- Remember, not all fats are bad. Olive oil, peanut butter, nuts, and avocados are all heart-healthy fats.
Limit salt consumption. There is still much debate about the effects of salt. Although doctors have long warned that people eat too much salt, new research suggests that the dangers of salt consumption are not so serious. However, we all know that salt raises blood pressure, which is one of the factors that cause atherosclerosis. Therefore, limiting salt consumption will help improve blood pressure and prevent atherosclerosis. In a heart-healthy diet, consume no more than 2,400 mg of salt per day, as little as possible.- You're probably consuming more salt than you think. Eliminate processed foods such as canned soups, as they often contain a lot of salt (salt is used as a preservative or for flavor enhancement). Check the "sodium" content label for the salt content. In California and many other US states, restaurants need to state or provide information on nutritional content when requested. So, you can ask the restaurant staff about the salt / sodium content of the dish.
Drink alcohol in moderation. Similar to sodium, alcoholic beverages raise blood pressure if consumed in excess. Recent research suggests a link between excessive alcohol consumption, especially intoxication, and atherosclerosis. However, there is still evidence that drinking alcohol in moderation improves heart health and reduces the risk of atherosclerosis. There should be no more than 1 serving per day for women and no more than 2 servings for men, "1 serving" equals 350 ml of beer, 150 ml of wine and 45 ml of spirits. Subjects who drank over this limit, 4 servings more for men and more than 3 servings for women, had worse health check results. Scientists have yet to explain this mechanism, but Dr. John Cullen of the University of Rochester (USA) noted that "we need not only to consider the amount of alcohol, but also to consider how to drink". The less alcohol you consume, the better your arteries are. advertisement
Method 2 of 4: Quit smoking
Join a tobacco cessation program. The chemicals in the drug are harmful to blood cells. They also increase blood pressure, impair heart function and damage the arteries, increase the risk of atherosclerosis. Smoking cigarettes directly or inhaling secondhand smoke, often or occasionally, also affects the heart and can lead to hardening of the arteries and blood clots. It is best to quit completely for immediate relief and, ultimately, to prevent your risk of cardiovascular disease and stroke. Look for programs to help you quit smoking. You can look in the paper, search online, or ask an acquaintance. If you can't find one, you can create your own support group by encouraging the smokers around to quit.
Know what triggers you to smoke. Be aware of what you normally do when you smoke. Some people smoke while drinking coffee or drinking alcohol, after a meal or when watching television, or when meeting a colleague who also smokes. Once you've identified your triggers, you'll need to find ways to change your behavior. If you usually smoke while watching a favorite show, you can change and only watch it when you go to the gym or limit your TV viewing. Alternatively, you can change your drinking habits, for example drinking hot tea instead of coffee and / or avoiding smokers.
- It is best to ask for support from family and friends, especially from smokers. Ask them to avoid smoking around you as it can be difficult to quit if they smell cigarette around.
Ask your doctor to help you quit smoking. Medically proven medications can be recommended by your doctor. An over-the-counter nicotine product like gum, patch or lozenge will provide a small dose of nicotine and help reduce cravings when you are slowly quitting. There are also nasal sprays, prescription inhalers, and drugs like Bupropion and Varenicline that are used to treat the effects of nicotine withdrawal. You should ask your doctor what is best for you. advertisement
Method 3 of 4: Exercise regularly
Start an exercise program. Regular exercise lowers blood pressure and lowers blood sugar, "bad" fats and cholesterol, and helps with weight loss - these are factors that indirectly affect atherosclerosis. Regular exercise enhances heart muscle health and improves overall health. You should do at least 2 hours and 30 minutes of moderate intensity aerobic exercise per week or 1 hour and 15 minutes of intense exercise. The more you exercise, the better it is for your health. Aerobic exercises should be done for at least 10 minutes at a time and spread throughout the week.
- Exercise should help increase heart rate and use oxygen but remain low or moderate intensity for a long time. For example you can walk, run, swim, cycle, jump rope or paddle.
- Experts also recommend that in addition to cardio, you should do weight lifting for 20-30 minutes, 2-3 times per week. Lifting weights is part of a healthy exercise and will help increase lean muscle mass.
Initially, practice slowly. The Mayo Clinic (USA) recommends exercising at an appropriate pace. If you don't currently have an exercise routine, work out slowly at first by walking or engaging in low impact and comfort activity. Spend a lot of time warm-up and slowly increase the intensity. As your stamina increases, you can slowly extend your time to 30-60 minutes per session. Listen to your body and stop exercising if you experience pain, nausea, dizziness or difficulty breathing.
Create a practice routine. Should set up a weekly schedule to practice. If you don't have time, try to incorporate exercise into your daily routine. For example, you can walk to work, take the stairs instead of the elevator, or run on the treadmill while watching TV.
- Practicing can help you persevere and create a friendlier atmosphere. Joining an aerobic exercise group, a sports team, or an organized exercise group will make you happier practicing.
Method 4 of 4: Treatment of related health problems
Regular health check. Regular physical exams help find artery problems early. It is not necessary to have a checkup every year. If you are under 30 years old and healthy, you only need to see a doctor every 2-3 years. People aged 30-40 years and without any medical condition can have a physical exam every 2 years. People over 50 years of age should have regular checkups every year or more if they are at high risk or have other health problems.
Treatment of high blood pressure. As noted above, high blood pressure increases the risk of artery problems and over time causes atherosclerosis. Therefore, you need to treat high blood pressure. In addition to lifestyle changes such as diet, exercise, stress reduction, and limiting salt and alcohol consumption, if possible, ask your doctor to treat high blood pressure with medication. Diuretics, ACE inhibitors, and calcium channel blockers are common types that help slow or block bodily functions that cause high blood pressure.
- It is normal to take more than one medicine to treat high blood pressure. However, you may experience side effects. In that case, do not voluntarily stop taking the drug, but ask your doctor if it is possible to change the dose or change another drug.
Treatment of high cholesterol. As noted above, high cholesterol also indirectly affects atherosclerosis. High cholesterol levels can be caused by diet and / or the body making too much cholesterol. In addition to losing weight and reducing your consumption of saturated and trans fats, and carefully reading food labels, you can ask your doctor to take medication to help lower your cholesterol. For example, the drug Statin helps to block a substance necessary for the liver to make cholesterol, causing the liver to remove cholesterol from the blood. Statins not only help lower cholesterol but also help the body absorb plaque on the artery walls, thereby preventing hardening of the arteries. Other medications may also help protect arteries by reducing inflammation, which is a contributing factor in cardiovascular disease.
Control diabetes. Diabetes causes a severe buildup of calcium that causes arteries to harden. People with high levels of calcium in the blood have a higher risk of hardening of the arteries, so it is important to control the disease when needed. Should check blood sugar every day. Keep track of your blood glucose readings and report them to your doctor. Be aware of the normal glycemic index and keep your glycemic index as close as possible. You can achieve this goal by taking insulin, medication, exercise, and a diabetic diet under the guidance of a doctor or dietitian. advertisement
Advice
- While there are a few medications that can help slow or prevent the effects of atherosclerosis, there are no specific drugs available to help prevent it. For example, low dose aspirin (81 mg / day) is recommended to help prevent platelets from sticking together. Low-dose aspirin therapy is generally recommended for people 50-59 years of age who are not at high risk of bleeding and at high risk of heart attack. Ask your doctor if you can use aspirin to treat atherosclerosis.
