Effective Ways to Prevent Atherosclerosis

by Richard J. Manager

Hardening of arteries starts early and progresses throughout our life. We can’t see it, but in many of us the process is underway.

Initially, the inside walls of arteries are clean and smooth that makes them easy to transport blood through the body. But fatty substances like cholesterol and other lipids stick to those arteries forming plaques. As a result, arteries become clogged, slowing down or totally blocking the blood flow. When arteries that carry blood to the heart are affected, there develops a coronary artery disease. And if a plaque suddenly tears off, the blood clot causes a heart attack or stroke.

Fortunately, there are several specific steps you can take to slow down the progression of the disease, regardless of your age. The key is to take action to control your risk factors to delay it and protect your arteries until later in life. The ways to prevent atherosclerosis are:

Keep your cholesterol in check. Since high cholesterol leads to the development of the disease, preventing it from becoming too high reduces the risk. Adults older than 20 are recommended to have their cholesterol checked every 5 years.

Eat a heart-healthy diet. Adopt healthy eating habits, which include fruit and vegetables, lean meats, seafood, whole grains, low-fat dairy products and poultry without skin. Avoid solid fats, added sugar, refined grains and much sodium.

Quit smoking. Smoking damages the artery walls and tightens blood vessels increasing your risk for the disease. Smoking becomes even more risky if you have diabetes or hypertension. Talk to your doctor about smoking cessation aids and programs that might help you quit.

Exercise regularly. Physical activity helps to reduce the amount of fat in the body, lowering cholesterol, blood pressure and controlling your weight. Walking, swimming, bicycling or doing yoga for at least half an hour on most days of the week can prevent the development of the disease.

Control your blood sugar. People with diabetes develop the disease more quickly. If you suffer from diabetes, keep your blood sugar in check.

Maintain a healthy weight. Weight control helps reduce the risk factors. Discuss with your doctor a reasonable weight-loss plan if you are overweight.

Know your family history. Make sure to tell your doctor if someone in your family has had an atherosclerosis-related disease.