To reduce the risk of heart diseases, it is very important to keep arteries healthy. When these arteries begin to be strict, narrow or blockage, it increases the risk of heart attack and stroke.
Therefore it is necessary to keep the arteries healthy and flexible.
However, due to unhealthy diet and lifestyle, the problem of hardening of arteries is increasing. But the good news is that we can keep our arteries flexible and healthy by making some smart changes. In this regard, cardiologist Dr. Sanjay Bhojraj has told 4 tips, which you can keep the arteries healthy by making part of your routine.
Strength training
Often people think that only cardio (such as running, cycling) is enough for heart health. But strength training like lifting weight or bodyweight exercise is equally important.
- Keeping blood sugar stable- Strong muscles help in using glucose better in the body, which reduces the risk of insulin resistance and diabetes. Diabetes is known to damage the arteries walls.
- Blood pressure control- Regular strength training is helpful in reducing blood pressure. High blood pressure increases pressure on arteries, making them weak and strict.
- how to start- Start exercise like 30-45 minutes of weight training, yoga or push-up, squat 2-3 times a week.
Increase the amount of omega-3 fatty acids
Our body needs good fats and omega-3 fatty acids are the best among them.
- To reduce inflammation- Omega-3 acts as a powerful anti-inflammatory agent, which reduces inflammation of the arteries.
- Stop plaque deposition- It helps in reducing poor cholesterol levels and increasing good cholesterol. Also, the plaque slows down in arteries.
- What should we eat- Include fatty fish (salman, mackerel, sardine), walnuts, chia seeds, flaxseeds and linseed seeds in your diet.
Complete sleep
Sleep is necessary not just to eliminate fatigue, but for internal repair and cleaning of the body.
- Cortisol levels are low- Irregular and low sleep stress hormone increases the level of ‘cortisol’. Continuous cortisol levels increase blood pressure and blood sugar, which is harmful to arteries.
- Arties security- During deep and full sleep, the body repairs the inner delicate layer of arteries, making it flexible and healthy.
- What to do- Try to sleep and get up at the same time daily, and get a good sleep of 7-8 hours.
Stress management
Stress directly attacks your heart and arteries.
- Calm the nervous system- Constant stress causes the autonomic nervous system disturb, which increases the heart rate and blood pressure. This puts more pressure on the arteries.
- swelling up- Chronic stress causes inflammation in the body, which is an important cause of atherosclerosis.
- What to do- Just 10-15 minutes a day meditation, deep breathing exercise or brisk walk also helps in reducing your stress.