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Keeping Arteries Healthy

PART 1 You Have the Power

Plaque buildup and atherosclerosis may be slow in developing, but the consequences can be debilitating and often fatal. Fortunately, you have the power to keep your blood vessels healthy and clear by making wise choices in the ways in which you live, work, and play. Prevention is the best medicine when it comes to atherosclerosis—but it’s never too late to strengthen your heart and stop atherosclerosis in its tracks.

Your Prescription for Healthy Arteries

Quit smoking. If you smoke, quit now. Smoking or using tobacco in any form is a high risk factor for atherosclerosis because nicotine and other substances in tobacco act as toxins to the lining of your blood vessels.

If you drink alcohol, do so in moderation. Light drinkers actually have a lower risk of atherosclerosis than nondrinkers or heavy drinkers—but as the amount you drink increases, so does your risk of atherosclerosis. Drink only in moderation: that means no more than one drink a day for women and two drinks a day for men.

Lose weight if you’re overweight. Excess fat stresses the heart and creates low-level inflammation throughout your body, which can trigger atherosclerosis.

Control diabetes. In diabetes, your glucose (blood sugar) levels are uncontrolled. At high levels, glucose is toxic to the lining of your blood vessels, damaging them and leading to atherosclerosis. Keep your blood sugar levels normal by exercising, eating a healthy diet, and taking any medications your doctor prescribes.

Manage high blood pressure. When too much pressure is exerted on the walls of your arteries, they respond by getter thicker and stiffer. Monitor your blood pressure and keep it under control by staying active, maintaining a healthy weight, limiting salt intake, and taking any medications your doctor prescribes.

Have regular cholesterol screenings. Doctors recommend being screened once every 5 years if you’re 20 years or older, and more often if you have risk factors for atherosclerosis.

Manage stress. When you’re chronically stressed—as many of us are—cortisol and other stress hormones can wreak havoc with the health of your arteries. Find ways to relax and relieve stress. Try meditating, exercising, or enjoying a relaxing hobby such as gardening, reading, or doing crafts. But don’t drink alcohol or take drugs to unwind. In the long run, relying on drugs or alcohol for relaxation just makes matters worse.

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