To reduce the risk of heart diseases, it is very important to keep the arteries healthy. When these arteries become hard, narrow or blocked (Artery Blockage), it increases the risk of heart attack and stroke.
Therefore, it is important to keep the arteries healthy and flexible.
However, due to unhealthy diet and lifestyle, the problem of hardening or blocking 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 given 4 tips (Tips to Prevent Artery Blockage), by making them a part of your routine, you can keep the arteries healthy.
strength training
Often people think that only cardio (like running, cycling) is enough for heart health. But strength training like weight lifting or bodyweight exercises is equally important.
- Keeping blood sugar stable- Strong muscles help the body use glucose better, which reduces the risk of insulin resistance and diabetes. Diabetes is known to damage the walls of arteries.
- Blood pressure control- Regular strength training is helpful in reducing blood pressure. High blood pressure increases pressure on the arteries, which can cause them to become weak and stiff.
- how to start- Start weight training, yoga or exercises like push-ups, squats for 30-45 minutes 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 of them.
- Reduce swelling- Omega-3 acts as a powerful anti-inflammatory agent, which reduces inflammation of the arteries.
- Preventing plaque accumulation- It helps in reducing bad cholesterol levels and increasing good cholesterol. Also, slows down the accumulation of plaque in the arteries.
- What should we eat- Include fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, flaxseeds and flax seeds in your diet.
get enough sleep
Sleep is not only necessary for relieving fatigue but also for internal repair and cleaning of the body.
- Decrease in cortisol level- Irregular and less sleep increases the levels of the stress hormone ‘cortisol’. Continuously increased cortisol levels increase blood pressure and blood sugar, which is harmful for the arteries.
- Protection of arteries- During deep and complete sleep, the body repairs the delicate inner lining of the arteries, keeping them flexible and healthy.
- What to do- Try to sleep and wake up at the same time every day, and get a good 7-8 hours of sleep.
stress management
Stress directly attacks your heart and arteries.
- Calming the nervous system- Due to constant stress, the autonomic nervous system gets disturbed, due to which the heart rate and blood pressure increases. This puts more pressure on the arteries.
- swelling up- Chronic stress causes inflammation in the body, which is a major cause of atherosclerosis.
- What to do- Just 10-15 minutes of meditation a day, deep breathing exercise or a brisk walk also helps in reducing your stress.