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Start making better choices.
By now you probably know some of the consequences of atherosclerosis. But the good news is that you can actually do something to help reduce your risks. For most people, eating a healthy diet, getting regular exercise, and working closely with their doctor can go a long way. Here are a few healthy eating tips and exercise basics that may help reduce your risk.
Increase your intake of fish. High levels of omega-3 essential fatty oils in some types of fish can help improve artery flexibility and reduce the "stickiness" of the blood, and even help reduce the risk for heart disease. Aim for two servings of fish a week.
Avoid trans fats and saturated fats. These fats can increase cholesterol levels, which may increase plaque buildup.
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 heart disease and stroke.
The second half of making better lifestyle choices focuses on injecting more activity into your life. Getting more activity doesn't have to mean training for a marathon or spending endless hours in the gym. Check out these tips below to see how you can make healthier choices, every day.
Always remember to talk to your doctor about developing an exercise program specifically for your needs. Once you've established a range of activities in your safe zone, it's time to get your body in motion.
Aerobic Exercise Regular aerobic activity can help increase your heart rate, improve your breathing, increase circulation, and burn calories. Thirty minutes a day of moderate-intensity activity most days of the week can help cut your risk for coronary heart disease (CHD).
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 heart health. For example, try taking the stairs instead of the elevator, or take a brisk stroll after lunch.
Making healthy lifestyle choices is just one way to reduce your risk for the consequences of athero. A healthy lifestyle should also include limiting your alcohol consumption, avoiding tobacco products, and working with your doctor to develop the best treatment plan that's right for you.
To learn more about atherosclerosis, sign up for the Athero IQ Program. This ongoing program includes helpful facts about treatment options, diet and exercise tips, information about important risk factors, and questions you should ask your doctor.
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