Arteries or atherosclerosis is one of the prime reasons for heart attack in many. While sedentary lifestyle, bad eating habits and lack of physical activity are often blamed for this condition, a lot can be done to reverse the
outcome of these habits. Here are a few things that you can do to prevent blockage in your heart.
Quit smoking:
Smoking has always been linked to heart diseases. There are some 4,000 odd chemicals that are inhaled into the
system when you smoke and they do no good to health. In fact, these chemicals constrict the arteries of the heart which lead to clogging. Second hand smoke is equally dangerous and increases one’s chances of blockage. Apart from this, environmental pollution is also responsible. The toxics inhaled from the environment are absorbed into the blood, causing inflammation in blood vessels, increased blood pressure, and clogged arteries.
Limit caffeine intake:
Caffeine is present in sodas, colas, tea, coffee and other processed drinks. Excessive caffeine intake can lead to
clogging of the arteries, other studies suggest that drinking coffee in moderation (without cream and artificial sweetener) can help lower blood pressure and boost heart health. However, soft drinks and colas come with no
health benefits in disguise. Being high in sugar content and caffeine, they gradually damage your arteries and increase your chances of heart attack in future.
Limit your sugar intake:
This just doesn’t mean limiting your intake of sweets and desserts, but also foods rich in carbohydrate that breaks
down to simple sugar. High amount of sugar in the blood stream gives rise to diabetes and is also responsible for creating havoc in your heart.
Choose your cooking oil wisely:
Most vegetable oils are high in PUFA or polyunsaturated fat content, which could lead to oxidative damage and raise
cholesterol levels. This, in turn, can clog the arteries and lead to blockages. However, PUFA is also needed in the body for other functions though in minute amounts. So choose cooking oils that are low in PUFA content to be on the safer side.
Eat foods rich in omega-3 fatty acids:
For a long time, it has been suggested that eating foods rich in omega-3 fatty-acids help to boost heart health and
reduce chances of heart diseases. Recent studies also suggest that these foods help to fight inflammation and keep the arteries clear from clogging.
Eat saturated fats:
‘Fats are not good for your heart’ is an outright lie. In fact, fats are also essential for your heart health. When taken in moderation, saturated fats help to fight oxidative damage and keep the arteries of the heart healthy.
Eat more fruits and vegetables:
Fruits and vegetables are in a way considered to be medicine for your body because of its various benefits. They
are rich in vitamins, minerals, fibre, phytonutrients and other micronutrients, which do your heart a lot of good. Nitrate, found in lettuce, beet, spinach and other vegetables, restricts contraction of arteries, development of plaque and arrests blood coagulation, while the antioxidants in the fruits provide resistance from oxidative damage.
Make exercise a habit:
Exercise boosts heart health improves circulation and helps reduce an incidence of artery clogging. Even 30 minutes of daily exercise can go a long way in preventing a blockage.
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