Plaque containing cholesterol, fat, and other substances can clog arteries (large blood vessels that carry blood from the heart to be circulated throughout the body). Over time, this plaque can grow and narrow the arteries. This can lead to a condition called atherosclerosis, which means hardening of the arteries. Atherosclerosis can lead to several different disorders, such as coronary heart disease (which affects the arteries supplying blood directly to the heart), high blood pressure and a variety of other potentially life-threatening conditions. The most effective natural steps you can take to help avoid this condition include changing your diet and lifestyle.
Step
Method 1 of 3: Changing Your Diet
Step 1. Avoid trans fats and saturated fats
One of the main causes that increase cholesterol levels is saturated fat. You should also avoid trans fats, which are listed on food packaging as "hydrogenated" fats and oils.
- Some examples of foods that contain lots of this type of fat are butter, cheese, margarine, high-fat dairy products, red meat, and processed meats.
- Check the level of saturated fat on food packaging, and limit your daily calorie intake to only five or six percent (eg 13 grams in 2,000 calories/meal per day).
Step 2. Use healthy oil for cooking
Since lard (lard), butter, and margarine contain lots of unhealthy fats, choose healthy cooking oils for preparing meals. You can choose several alternatives that are high in monounsaturated and polyunsaturated fats, which actually have the opposite effect and help reduce cholesterol levels and reduce inflammation associated with atherosclerosis. Some of the alternatives that you can choose include:
- Olive oil
- Canola oil
- Peanut oil
- Sesame oil
- Coconut oil and palm oil are not on this list and should be avoided.
Step 3. Increase your intake of omega-3 fats
Omega-3 fats (also called "good" fats) help reduce the risk of atherosclerosis. These fats can be found in many foods, especially fish. Some food sources that contain lots of this fat are salmon, tuna, and trout. So try to eat about two servings of these foods a week. Some other foods that contain lots of omega-3 fats include:
- Flaxseed and flaxseed oil
- walnut
- chia seeds
- Tofu and soy products
- Nuts
- Green leafy vegetables
- Avocado
Step 4. Choose whole grains
Refined grains remove the fiber and other healthy components present in the grains. Instead of eating foods made from white flour (semolina pasta, white bread, white rice, etc.), choose whole grain foods.
Try to eat three servings of whole grains each day. This can be whole wheat pasta, brown rice, quinoa, oats, nine-grain bread (a brand of product), and so on
Step 5. Avoid sweets
Sweets are a major source of simple carbohydrates, which can have an impact on several factors associated with atherosclerosis such as obesity and high blood pressure. Eliminate sugary drinks and foods from your diet to help improve heart health.
You should limit to a maximum of four sugary foods and drinks a week (and fewer if you can)
Step 6. Increase fiber intake
Foods that contain lots of fiber can help control blood sugar and cholesterol levels. Add plenty of vegetables, fruits, and nuts to your diet to increase fiber intake. Some good fiber choices include:
- Grains (beans)
- Apple
- Orange fruit
- Oats and barley
- Nuts (nuts)
- Cauliflower
- Mung beans
- Potato
- Carrot
- In general, if you are a woman try to eat 21 to 25 grams of fiber a day and 30 to 38 grams a day if you are a man.
Step 7. Reduce sodium intake
Sodium (salt) negatively affects blood pressure, and high blood pressure and puts you at a higher risk of hardening and damage to the arteries. Choose foods that are low in sodium in stores or restaurants and limit your sodium intake to a maximum of 2,300 mg a day.
If you are diagnosed with high blood pressure by a doctor, you will need to limit your sodium intake even more strictly, which is about 1,500 mg a day
Method 2 of 3: Changing Your Lifestyle
Step 1. Quit smoking
Chemicals in cigarettes and other tobacco smoke will damage blood cells, and interfere with the function of blood vessels and the heart. Each of these disorders causes plaque buildup (atherosclerosis). One of the best steps you can take to keep your heart and lungs healthy is to quit smoking.
Many people have difficulty quitting smoking drastically (cold turkey method). Take advantage of various smoking cessation aids such as chewing gum or nicotine patches, smoking cessation support communities, etc. when you are trying to quit smoking
Step 2. Do exercise in larger portions
Exercise has a streak effect that helps relieve several conditions that will eventually loosen blocked arteries. Regular exercise can help you lose excess weight, relieve high blood pressure, and lower LDL cholesterol ("bad" cholesterol). You may have to start exercising slowly if you are just starting out on an exercise regime. Consult with your doctor to arrange an exercise plan that is right for you.
- If you're used to regular exercise, try to do moderate aerobic exercise (such as jogging and cycling) for thirty minutes five times a week. If you prefer high-intensity exercise such as crossfit training (an exercise that combines cardio with weightlifting), do seventy-five minutes of exercise a week.
- You can increase your heart rate with aerobic exercise. This can be high-impact exercise or running, or low-impact exercises such as swimming and cycling.
Step 3. Keep your weight healthy
Changes to diet and physical activity over the long term will result in a healthy weight. You can set your desired weight goal using your body mass index (BMI), which uses your height and weight to estimate your body fat percentage. Try to achieve a normal range, which is between 18.5 to 24.9 on the index.
- Medical professionals consider that an index of 25 to 29.9 includes being overweight, while an index of 30 or more is considered obese.
- For more information on how to calculate BMI, see How to Calculate Body Mass Index (BMI).
Step 4. Manage your stress levels
High stress levels will produce stress hormones in your body that can cause chronic inflammatory effects, which in turn will increase the risk of atherosclerosis. If you experience high levels of stress at home or at work, it is important that you have the right stress management mechanisms in place so you can relax and reduce this risk. Some steps you can take to reduce stress include:
- Increase physical activity level
- Doing meditation
- Do a relaxing activity such as taichi or yoga.
- Enjoy movies, music, or other works of art that you find relaxing and peaceful
- Channel your energy into some of your favorite relaxing hobbies
Step 5. Reduce alcohol consumption
Alcohol abuse can put you at a higher risk of developing atherosclerosis. In general, men should only drink two alcoholic drinks a day, and women only one. The dose for one drink will vary depending on the type of alcohol. Just use this guide:
- Beer: 350 ml
- Wine: 150 ml
- Liquor (high alcohol content): 50 ml
Step 6. Manage your diabetes
You have a high risk of developing atherosclerosis if you have type 2 diabetes. If you have diabetes, control the disease by testing your blood glucose, managing your diet, and staying physically active. Talk to your doctor about the most appropriate plan for your particular condition.
Step 7. Go to the doctor regularly
Your doctor will monitor your blood pressure, triglycerides, and cholesterol levels closely as you make changes to reach a healthy range. Make regular visits to the doctor to monitor these indicators and mark your progress.
Method 3 of 3: Taking Supplements
Step 1. Take fish oil supplements
You can take fish oil supplements to get omega-3 fats if you don't like fish or have trouble getting fish. Look for fish oils that contain EPA and DHA oils.
Step 2. Add a psyllium supplement
You can take psyllium supplements if the food you eat does not contain much fiber. Psyllium is a water-soluble fiber that you can get in pill and powder form (Metamucil).
Step 3. Increase your soy protein intake by taking supplements
Usually, soy protein is available in the form of flour that you can mix into various foods and beverages (juices, smoothies, etc.). Several studies have shown that soy protein supplements can have a beneficial effect on your cholesterol levels. Consume according to the recommended dosage.
Step 4. Take a niacin supplement
To lower cholesterol levels, you can also take niacin (vitamin B3). However, consult your doctor and monitor your consumption of niacin supplements carefully. Common side effects when taking high doses of niacin include:
- Reddish skin
- Disturbances in the stomach
- Headache
- Dizzy
- Blurred vision
- Increased risk of liver damage
Step 5. Consume garlic
Several studies have shown that garlic can reduce the risk of atherosclerosis and positively affect blood pressure. You can add fresh garlic to your food or take garlic supplements if you don't like garlic mixed with food.
Step 6. Take plant sterol supplements
Two additional supplements that have a positive effect on lowering cholesterol levels are beta-sitosterol and sitostanol. You can get it in supplement form at drugstores or health food stores.
Step 7. Take coenzyme Q-10 (CoQ-10) supplements
CoQ-10 is an essential nutrient that is used to treat various heart and blood vessel diseases. It can also be used to treat muscle pain caused by other cholesterol-lowering drugs called "statins". Consider taking CoQ-10 if your doctor has prescribed this medication for you.
Warning
- You should not take this article as medical advice, even if it does provide information related to managing cholesterol. Always consult your doctor if you change your diet and exercise routine, and before starting to take any supplements.
- Talk to your doctor before starting to take supplements to make sure they don't affect the prescription medications you're taking.
