Imagine your arteries like the pipes in your house. They carry something vital – your blood – all around your body. Just like pipes can get clogged with gunk, your arteries can get clogged with something called plaque.
This plaque is made up of fat, cholesterol, and other stuff. When your arteries get too clogged, it can make it hard for blood to flow, which can lead to serious problems like heart attacks and strokes.
But here’s the good news, in an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant and General Physician, Sharda Hospital – Noida, explained that you can actually take steps to help unclog your arteries and keep them healthy! It’s not like magic, and it takes time and effort, but making smart choices can make a big difference. Here is what he shared with us.
What Can You Do?
Think of it like cleaning those house pipes. You can’t just pour something down once and expect it to be perfect forever. It’s about making consistent, healthy choices. Here are some key things you can do:
1. Eat Heart-Healthy Foods
- Load up on fruits and veggies: These are packed with vitamins, minerals, and fiber, which are great for your heart. Think colourful foods like berries, leafy greens, and carrots.
- Choose whole grains: Instead of white bread and pasta, go for brown rice, oatmeal, and whole-wheat bread. They help keep your blood sugar stable and are good for your arteries.
- Go for lean protein: Chicken without the skin, fish, beans, and lentils are good choices. Try to eat less red meat and processed meats.
- Healthy fats are your friends (in moderation): Avocado, nuts, seeds, and olive oil contain good fats that can actually help your heart. Just don’t overdo it!
- Limit unhealthy fats: These are the saturated and trans fats found in things like fatty meats, fried foods, and many processed snacks. They can contribute to plaque buildup.
2. Get Moving!
Exercise is like a natural cleaner for your arteries. It helps:
- Lower bad cholesterol (LDL) and raise good cholesterol (HDL).
- Lower blood pressure.
- Help you lose weight.
- Improve blood flow.
You don’t need to run a marathon! Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be brisk walking, cycling, swimming, or 1 dancing – anything that gets your heart pumping.
3. Say No to Smoking
Smoking is one of the worst things you can do for your arteries. It damages the walls of your blood vessels and makes plaque buildup worse. Quitting smoking is one of the best things you can do for your heart health.
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4. Manage Stress
Stress can also take a toll on your heart. Finding healthy ways to manage stress, like yoga, meditation, or spending time in nature, can be beneficial.
5. Keep an Eye on Your Numbers
Regular checkups with your doctor are important. They can monitor your blood pressure, cholesterol levels, and blood sugar. If these numbers are high, your doctor can help you create a plan to get them under control, which might include medication in addition to lifestyle changes.
“While these lifestyle changes can significantly help prevent and even reverse some plaque buildup, it’s crucial to understand that severely clogged arteries may require medical interventions like angioplasty or bypass surgery. Always talk to your doctor about the best course of action for your specific situation,” Dr Srivastav highlighted.
Bottomline
Taking care of your arteries is a marathon, not a sprint. By making consistent healthy choices in your diet, exercise routine, and lifestyle, you can significantly improve your heart health and help keep those vital blood vessels flowing smoothly for years to come. You have more power than you think to make a positive difference!