Even if you’re at a healthy weight, watching what you eat is crucial because a diet that is too high in saturated fat or
cholesterol can affect your risk of atherosclerosis.
Get tips on healthy eating 
Increase your intake of fish. High levels of omega-3 essential fatty oils in some types of fish can help improve artery flexibility,
reduce the “stickiness” of the blood, and even help reduce the risk for atherosclerosis and heart disease.Aim for two servings of fish a week
Avoid trans fats and saturated fats. These fats can increase cholesterol levels, which may may increase plaque buildup in arteries, also known as atherosclerosis or "athero" for short.
Watch out for fatty red meats, butter, lard, tropical oils (coconut, palm, palm kernel), bacon, whole milk, and whole-milk dairy products (cheese, some yogurts, sour cream, ice cream).
Add more whole grains. Whole grains, like brown rice, oatmeal, and whole wheat, are low in fat and high in fiber, vitamins, and antioxidants.
They can also help decrease cholesterol levels and blood pressure.
Load up on fruits and vegetables. A good source of fiber, vitamins, and minerals, most fruits and veggies are low in fat, calories, sodium, and cholesterol.
For the most beneficial choices, stick to deeply colored varieties, like spinach, carrots, and berries.
Reduce the amount of salt in your diet. Eating less sodium can help lower your blood pressure, which helps reduce your risk for atherosclerosis, heart disease, and stroke.
Get tips on healthy eating by downloading Eat Right, Eat Smart 
(PDF - 238k) 
, or browse through our collection of other downloadable educational materials.
Hide article
The second half of making better lifestyle choices focuses on adding more activity into your life. Getting more activity doesn’t have to mean training
for a marathon or spending endless hours in a gym.
Get advice on staying active
Always remember to talk to your doctor before starting any new exercise program. He or she can help you develop an exercise program specifically for your needs. Once you’ve established a range of activities, it’s time to get your body in motion.
Check out the tips below to see how you can make healthier choices, every day.
Aerobic Exercise
Aerobic activity increases your heart rate, improves your breathing, increases circulation, and burns calories. Thirty minutes a day of moderate-intensity activity most days of the week can help cut your risk for atherosclerosis.
Flexibility Exercises
Flexibility (or stretching) exercises are important for general health and to prevent injuries.
Easy Does It
You don’t even have to hit the gym to up your activity level. Changes in everyday activities can boost your energy — and your fitness level. For example, try taking the stairs instead of the elevator, or take a brisk stroll after lunch.
Exercise is one of the cornerstones of any successful health plan. Not only can it help reduce stress and improve mental health, but it can also help you lower risk by
- Lowering blood pressure
- Reducing the possibility of developing diabetes
- Improving overall fitness
Learn how to make time to exercise by downloading Fitting Fitness In (PDF - 587k) . If motivation is an issue, try First Steps for Fitness (PDF - 372k) . Or browse through our collection of other downloadable educational materials.
Hide article
