Atherosclerotic plaque is due to the deposition of LDL lipoprotein particles, commonly known as "bad" cholesterol. Although it cannot be excreted or dissolved completely, it can be controlled and the risk of blockages being reduced. Start by following a healthy and balanced diet. Eliminate unhealthy fats to prevent future plaque build-up. Making lifestyle changes, such as exercising regularly, managing stress, and quitting smoking, can also help control cholesterol and atherosclerotic plaque. Do regular tests to find out your cholesterol and blood pressure values, and consult your doctor to evaluate the possibility of taking medicines and other targeted treatments. If necessary, he will prescribe a specific medication to unclog the arteries or dissolve the plaque. Medicines should only be taken on prescription and under the supervision of a cardiologist.
Steps
Method 1 of 3: Control Your Cholesterol by Changing Your Lifestyle
Step 1. Do aerobic exercise at moderate intensity for 150 minutes per week
If done regularly, cardiovascular exercise can raise "good" cholesterol (HDL) values, lower blood pressure, and burn fat. Try to train for at least 30 minutes a day, 5 days a week. For example, you might go for a brisk walk, jog, swim, or bike to do a moderate-intensity aerobic workout.
- Moderate-intensity physical activity should have intervals or components that accelerate the heartbeat. You should be able to breathe long enough to keep a conversation going, even if it is barely.
- If you are not in the habit of exercising, talk to your doctor to explain that you want to start exercising. If necessary, start by doing 10-minute training sessions, then gradually increase the intensity and duration.
Step 2. Learn to manage stress
In addition to negatively affecting mental and physical health in general, stress can raise blood pressure and increase the risk of having a heart attack. If you feel overwhelmed, commit to fighting stress by meditating, doing breathing exercises, talking to a friend, relative, or therapist.
Step 3. Limit alcohol consumption if you drink heavily
Men should drink no more than 2 drinks per day, women no more than 1. Excess alcohol can raise blood pressure, lower HDL levels, increase calorie intake, and worsen heart disease.
Step 4. Stop smoking if necessary
Breaking the habit of smoking is the most important change you can make to your lifestyle to get better. Smoking weakens the artery walls, increases the risk of having a heart attack, and causes many other side effects. Check with your doctor to find out which products to take in order to quit and set a specific date to break the habit.
Change your daily schedule and habits to remove the link between certain activities and smoking. For example, if you have a habit of smoking when you have coffee, try drinking tea instead
Method 2 of 3: Follow a Diet That Is Good for the Heart
Step 1. Eat a wide variety of fruits and vegetables
Fruits and vegetables should form the basis of your diet. Eat at least 3 servings a day and vary the types you choose. The exact amount depends on factors such as age, gender and level of physical activity.
- Include dark leafy vegetables (such as kale, spinach, and broccoli), red and orange vegetables (such as tomatoes, carrots, and peppers), legumes (beans and peas), and starchy vegetables (such as potatoes). If you have a daily calorie requirement of 2000 calories, you should consume at least 500g of vegetables per day.
- Eat a wide variety of fruits, such as apples, oranges, bananas, berries, and grapes. With a daily calorie requirement of 2000 calories, you need to eat at least 500g of fruit per day.
Step 2. Eat at least 85g of whole grains per day
Adult women should consume at least 170g of grains per day, while men should consume 200-230g. At least half of the grains you eat in total each day should be whole grain products, such as bread, grains, and brown rice.
- Increasing the consumption of whole grains and fiber can decrease the progression of atherosclerotic plaque. Whole-grain products are healthier than refined ones, such as rice, flour, and white bread.
- For example, a 60g serving is equivalent to 2 slices of wholemeal bread, 200g of cooked wholemeal pasta and 195g of brown rice. 1 cup of whole breakfast cereal equals a 30g serving.
Step 3. Prefer lean protein sources to fatty red meats
Healthy protein-rich foods include skinless chicken, fish, eggs, nuts, and nut-based butters. For example, if you have a daily requirement of 2000 calories, you should eat 155g of high protein foods per day.
- Eating red meat every day increases the risk of cardiovascular disease. Therefore limit the consumption. If you eat it, choose 95% lean beef or pork tenderloin, while avoiding the fattest cuts.
- A diet focused on proper cardiovascular health can include lean meats, but vegetarian diets have been shown to be the most effective for preventing heart disease.
Step 4. Prefer unsaturated vegetable oils to unhealthy fats
A diet rich in saturated and trans fats increases "bad" cholesterol (LDL) values, which can worsen plaque buildup. On the other hand, healthy plant-derived fats can lower cholesterol levels and, taken in moderation, can be part of a healthy diet.
- Sources of healthy fats include avocados, butters made from nuts, salmon, trout, and canola, olive, or plant-based oils. Just remember that they should be ingested in moderation so that the diet can be considered balanced. Foods such as butters made from nuts and avocados also contain large amounts of cholesterol.
- Unhealthy fats are found in industrially sourced foods, such as bacon and other cold cuts, fatty red meat cuts, chicken skin, and solid oils at room temperature, such as butter, coconut and palm oil.
Step 5. Avoid foods and drinks with added sugars
Some foods, such as fruit, contain natural sugars and are healthy. However, it is necessary to limit the consumption of foods and drinks with added sugars, such as desserts, carbonated drinks, coffee and sweetened tea, energy drinks. Try your best to avoid sweet foods and replace sugary drinks with water, skimmed or semi-skimmed milk, and other unsweetened options.
Step 6. Limit your sodium intake
When cooking, replace the salt with other seasonings, such as dried or fresh herbs, spices, and citrus juice. Don't add extra salt to your meals, and avoid marinated meats and processed foods. Don't consume salty junk food, such as fried potatoes and pretzels.
Method 3 of 3: See a Doctor
Step 1. Seek immediate medical attention if you experience severe symptoms
Plaque deposits cause no symptoms until blood circulation is actually slowed or blocked. Blocked arteries have some red flags, including chest pains, shortness of breath, numbness or pain in the arms or legs, nausea or vomiting.
See a doctor if you experience one or more of these symptoms, as they may be due to a variety of medical conditions
Step 2. Check your cholesterol and blood pressure regularly
Adults over the age of 40 should measure their blood pressure annually, while adults between the ages of 18 and 39 should do so every 3-5 years. All adults over the age of 20 should have a cholesterol test every 5 years.
More frequent cholesterol tests should be performed if you have high values or if you have the following conditions in your medical history: diabetes, kidney problems or other health problems
Step 3. Ask your doctor if he recommends taking aspirin
Aspirin and other over-the-counter medicines may decrease the risk of blood clotting. Check with your doctor to find out if you should take them and in what dosage if the answer is yes. Generally, a dose of 82.5 mg per day is recommended, which is equivalent to a children's aspirin. Do not take this drug every day without first consulting a doctor.
Step 4. Consult your cardiologist to find out about prescription statins
If you have high cholesterol, your doctor may prescribe statins, a drug that lowers LDL cholesterol. Take it by following the directions given to you to the letter and do not stop taking it, unless you are told to do otherwise.
- Ask your cardiologist which types of statins are best suited to your specific situation and if they are likely to interact negatively with other medicines you take.
- Even if you are taking statins, you will still need to make lifestyle changes to keep your high cholesterol under control, such as eating a healthy diet and exercising.
Step 5. Ask your doctor if he advises you to take high blood pressure medications
High blood pressure increases the risk of plaque coming off the artery walls, blocking them as a result. If necessary, your cardiologist will recommend a blood pressure lowering medicine. Take it according to its instructions and do not stop taking it, unless you are told to do otherwise.
Step 6. Find out about medical procedures or interventions you may undergo if needed
Surgery may be required if atherosclerotic plaque is slowing or blocking blood circulation. Your cardiologist will help you choose the most suitable treatment for your specific case.
- Angioplasty is a non-surgical procedure used to clear blocked or narrowed arteries. It is a commonly implemented procedure with few complications and, usually, the hospital stay lasts a few hours or a single night.
- Bypass is a surgery that allows you to divert blood flow around the blocked artery using an artery or vein from another part of the body. The results of this operation are usually excellent, as it substantially reduces the risk of having a heart attack and other medical emergencies. However, you need to be hospitalized for a week and then continue with home healing for 6-12 weeks.
