Bad cholesterol is the cause of plaque in the arteries.You can manage it and reduce the risk of a block.If you want to prevent future plaque build-up, you need to eat a balanced diet and eliminate bad fats.Cholesterol and arterial plaque can be managed with lifestyle changes such as regular exercise, managing stress and quitting smoking.Have your cholesterol and blood pressure tested, and ask your doctor about treatment options.Your doctor can place you on a medication that could loosen the plaque.Under doctor supervision, medication should only be taken as prescribed.
Step 1: 150 minutes of aerobic exercise per week is what you can get.
Aerobic exercise raises good cholesterol, lowers blood pressure, and burns fat.Try to exercise for at least 30 minutes a day.A brisk walk, jog, swimming, and cycling are examples of moderately intense aerobic exercise.Moderately intense exercise should increase your heart rate.You should be able to carry on a conversation even though you are barely breathing.Discuss a new exercise routine with your doctor if you are not used to it.If necessary, start with 10 minute exercise sessions.
Step 2: Managing stress is something to work on.
Stress can lead to high blood pressure and increase the risk of a heart attack.If you have a lot on your plate, try to reduce stress by meditating, breathing exercises, or talking to a mental health professional.
Step 3: If you drink, limit your alcohol consumption.
Men and women should have no more than two drinks per day.Adding calories and alcohol to your diet can increase your risk of heart disease.
Step 4: Smoking should be stopped.
Smoking cessation is the most important lifestyle change you can make to improve your health.Smoking weakens arteries, increases the risk of a heart attack, and causes other harmful effects.Set a firm date to quit and talk to your doctor about smoking cessation products.Changing your schedule and habits will break the link between smoking and certain activities.If you smoke, try drinking tea instead of coffee.
Step 5: There are a lot of fruits and vegetables to eat.
The foundation of your diet should be fruits and vegetables.You should mix up the types of fruits and veggies you eat with at least 3 serving per day.It depends on your age, sex, and activity level.You should include dark greens, red and orange veggies, beans and peas, and potatoes in your diet.You should have at least 2.5 cups of veggies per day if you eat 2,000 calories a day.Fruits that you can eat include apples, oranges, bananas, berries, and grapes.You should have at least 2 cups of fruit daily if you consume 2,000 calories a day.
Step 6: You should eat at least 3 ounces of whole grains per day.
Adults should consume 7 to 8 ounces (200 to 230 g) of grains per day.Whole wheat bread, whole grain cereals, and brown rice should make up at least half of your daily grains.The progression of arterial plaque can be lowered by higher intakes of whole grains and cereals.White rice, white flour, and white bread are not as healthy as whole grain products.2oz (57 g) serves include 2 slices of whole wheat bread, 1 cup (500 mL) of cooked wholewheat pasta, and a cup of brown rice.The serving size of a cup of whole grain breakfast cereals is 2 ounces.
Step 7: Fatty red meats are not good for you.
Skinless poultry, fish, nuts and nut butters, and eggs are good for you.If you consume 2,000 calories a day, you should eat 1.5 ounces of high-quality food every day.Red meat increases your risk of cardiovascular disease.If you do eat red meat, limit it to 95 percent lean beef or pork tenderloin.While a heart-healthy diet can include lean meats, there is evidence that a plant-based diet is the best way to prevent cardiovascular disease.
Step 8: Unhealthy fats and vegetable oils are not the best choices.
Bad cholesterol can be worsened by a diet high in saturated and trans fats.In moderation, healthy fats derived from plant sources can lower blood cholesterol levels and are part of a healthy diet.Some of the healthiest fat sources are avocados, nut butters, salmon, trout, and canola.As part of a balanced diet, even these should be taken in moderation.nut butters and avocados are high in cholesterol.Unhealthy fats are found in processed foods, such as bacon and deli meats, fat cuts of red meat, poultry skin, and oils that are solid at room temperature.
Step 9: It is a good idea to avoid food and beverages with sugars.
Some foods, such as fruit, have natural sugars.You need to limit food and beverages with added sugars, such as sweet desserts, soft drinks, sweetened coffee and tea, and energy drinks.If you can, swap sweetened beverages for water, low-fat or fat-free milk, and other unsweetened options.
Step 10: Limit the amount of salt in your diet.
Salt can be swapped for herbs, spices, and juice when cooking.Pre-marinated meats and processed foods should not be added to your meals.Don't eat chips, fries, and pretzels.
Step 11: If you experience serious symptoms, see your doctor immediately.
Blood flow can be slowed or blocked by plaque deposits.Symptoms of a blocked arteries include chest pain, weakness in the limbs, and nausea or vomiting.If you experience any of these symptoms, you should see your doctor.
Step 12: Get your cholesterol and blood pressure checked regularly.
Adults between the ages of 18 and 39 should be tested for blood pressure every 3 to 5 years.Adults over the age of 20 should be tested for high cholesterol every 5 years.You need more frequent cholesterol screening if you have high cholesterol, a history of diabetes, or other medical issues.
Step 13: Ask your doctor if you should take medicine.
Aspirin and other over the counter medications can reduce the risk of a blood clot.Ask your doctor if they recommend over the counter drugs and how much you should take.Your recommendation will be equivalent to a child's daily aspirin dose.Do not take aspirin without consulting your doctor.
Step 14: Discuss prescriptions with your doctor.
If you have high cholesterol, your doctor might prescribe a medication to lower it.Don't stop taking your medication unless your doctor tells you to.Which statin is best for my situation?Even if you take a statin, you still need to make lifestyle changes to manage high cholesterol, such as eating a healthy diet and exercising.
Step 15: Ask about high blood pressure medication.
High blood pressure can cause plaque to loosen from the walls of the arteries.Your doctor can prescribe medication to lower your blood pressure.Don't stop taking your medication without their help, take it according to their instructions.
Step 16: Discuss surgery with your doctor.
If plaque is slowing or blocking blood flow, a medical procedure might be necessary.Your doctor will help you make a decision.A angioplasty clears blocked or narrowed arteries.You will most likely stay in the hospital for a few hours or overnight.A bypass is a surgical procedure in which a vein from another part of the body is used to open a blocked arteries.The outlook after this surgery is usually excellent, and it greatly reduces the risk of heart attack and other medical emergencies.It takes a week of hospitalization and 6 to 12 weeks of home recovery.