Atherosclerosis is a buildup of plaque in your arteries that causes them to harden and narrow.
It develops slowly, based on some risk factors that you can’t change, such as your age and family history, as well as some that you can. Taking steps that will help manage your blood pressure, cholesterol, blood sugar, and weight can reduce your atherosclerosis risk.
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It also can help you avoid atherosclerosis complications, such as a stroke, aneurysm, or heart attack.
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1. Stop Smoking
If you smoke, quitting is one of the most important ways you can prevent plaque from building up in your arteries and reduce your risk of heart disease.
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In addition to increasing plaque buildup, smoking increases your risk of heart disease by:
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- Damaging the lining of your blood vessels
- Increasing inflammation
- Allowing blood to clot more easily
Smoking cigarettes is the most preventable cause of death and illness in the United States, accounting for about 1 in 5 deaths each year.
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It also accounts for 1 in 4 deaths from heart disease.
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If you smoke or use tobacco in another form, talk to your doctor about a strategy for quitting.
2. Eat a Heart-Healthy Diet
What you eat and drink also can go a long way toward treating and preventing atherosclerosis.
- Fruits, be they fresh, frozen, or canned, and packed in 100 percent juice or water
- Vegetables, be they fresh, frozen, or low-sodium canned
- Whole grains, from whole-grain bread (such as wheat) and pasta to brown rice, barley, and oatmeal
However, keep in mind that not all foods in these categories are good sources of fiber and calories. Avoid or limit frozen and canned fruits with added sugar, vegetables that are fried or in creamy sauces, and grains such as white bread, muffins, and cakes that may be high in sugar and fats.
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This diet also calls for limiting:
- Saturated and trans fats, which may mean trimming fat from meat, using less butter, and turning to unsaturated and low-fat substitutes
- Sodium and salt, often found in condiments, tomato juice, canned soup, and prepared foods
- Added sugars
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- Alcohol
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You may start by looking into heart-healthy diet plans such as the Mediterranean diet and DASH diet.
Not all diets work for all people, however. Talk to your doctor or a registered dietitian about what foods and beverages might work best for your situation.
3. Get Enough Exercise
Exercise is a key component of a heart-healthy lifestyle.
Physical activity can help your muscles use oxygen more effectively and improve your blood circulation by promoting new blood vessel growth. It can also lower high blood pressure, a key risk factor for atherosclerosis.
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The American Heart Association recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week. It’s usually best to spread these activities throughout the week.
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Aerobic exercise is any physical activity that raises your heart and breathing rates. Good choices may include:
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- Walking
- Running or jogging
- Cycling (regular or stationary)
- Swimming
- Cross-country skiing
- Dancing
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More physical activity may yield more health benefits. But even getting just a little exercise is better than none.
Before changing your exercise routine, talk to your doctor about what might be right for you.
4. Keep Track of Your Numbers
Important indicators of your heart health may include your:
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- Blood pressure
- Cholesterol levels
- Blood sugar
- Weight and body mass index
It’s also a good idea to keep track of how long you sleep each night. Going to bed at the same time every night and getting about the same amount of sleep (within two hours) regularly is linked to reduced plaque buildup among people ages 45 and older.
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Talk to your doctor about healthy ranges for all of these measurements and what would be best for your situation. Remember that staying within recommended ranges doesn’t prevent atherosclerosis alone.
The Takeaway
- Preventing plaque buildup in your arteries, known as atherosclerosis, can help you avoid serious complications, such as a heart attack or stroke.
- Because smoking cigarettes increases plaque buildup and damages your blood vessels in numerous ways, quitting smoking is an important way to help prevent atherosclerosis.
- Shifting to a diet high in fruits, vegetables, and whole grains, while limiting certain fats and sugars, salt, and alcohol, can improve your heart health.
- Regular exercise can promote heart health and prevent atherosclerosis, and even some physical activity is better than none.
- Talk to your doctor before making drastic changes to your diet and exercise routine, as well as about what the recommended ranges are for health markers such as your blood pressure and cholesterol levels.
