Adopting healthy habits to protect the arteries is a real necessity. While many are unaware of this, most current cardiovascular problems are the result of the deterioration of the arteries due to excess cholesterol and toxins.
A sedentary lifestyle and poor eating habits are the main triggers of this condition. Although symptoms are initially not noticeable, over time they cause heart and circulatory disorders. So let’s see how to protect the arteries.
How to protect the arteries?
To avoid suffering from serious illnesses, we should know how to change and improve our lifestyle.
Below we share 6 important recommendations to help protect arterial health in detail.
1. Take omega 3 fatty acids
Not all fats are bad for the arteries. For example, foods that provide omega 3 fatty acids are very good for us.
This lipid increases the levels of good cholesterol (HDL) and prevents the accumulation of bad cholesterol (LDL) and triglycerides in the blood.
Regular intake of omega 3, including supplements, reduces the risk of suffering from arteriosclerosis, hypertension and heart attack.
In addition, it has a mild anti-inflammatory effect, which helps improve circulatory and brain health.
Foods that contain this nutrient are:
- Oily or oily fish (sardines, salmon, mackerel, tuna, herring).
- Nuts and seeds.
- Olive oil.
2. Engage in physical activity
Regular physical activity is one of the most recommended habits to protect the arteries. Keeping active promotes proper blood circulation and is good for the cardiorespiratory system.
For this reason, regardless of the type of activity you decide to do, sport is ideal for fighting ailments such as overweight, high cholesterol and hypertension.
With 30 minutes of physical activity per day, the risk of suffering from myocardial infarction and stroke is reduced.
3. Follow a balanced diet
Eating a balanced diet has numerous benefits in terms of arterial health and body weight.
Since it involves the combination of healthy foods of various types, it is the best way to lose weight and to control cholesterol and triglyceride levels in the blood.
It is not about following a too restrictive diet. Rather, it is necessary to include all foods, but in the right quantities.
It also involves less consumption of salt and sugar, two great enemies of arterial health. In general, a balanced diet includes:
- Fresh fruits and vegetables.
- Whole grains and legumes.
- Nuts and seeds.
- Lean meats and fish.
4. Avoid Stress
When the body is subjected to constant or prolonged situations of stress, various chemical reactions are produced that can favor the appearance of artery problems.
The heart rate increases, as does the pressure which often interferes with circulation.
Although it cannot be said that moods are directly responsible for arterial disorders, they negatively affect their appearance.
It is therefore essential to implement some relaxation and breathing techniques to channel stress.
5. Avoid the consumption of foods rich in cholesterol
The body uses a small amount of cholesterol to perform some important functions. However, excessive accumulation is harmful and affects the onset of numerous heart diseases.
Although most of this lipid is produced by the liver, it is also obtained by eating foods that contain high amounts of it. To protect the arteries, these foods must be avoided. The most common cone:
- Red meat and offal.
- Whole dairy products and butter.
- Cured meats and smoked foods.
- Fried foods and snacks.
- Industrial confectionery.
6. Limit the consumption of alcoholic beverages and tobacco
A glass of red wine a day offers the body powerful antioxidants, which protect the heart. However, when you drink wine or other alcohol in excess, your circulation and arteries are affected.
The same happens with cigarettes. Due to the high concentration of toxic compounds, they deteriorate the arteries, lower the levels of good cholesterol (HDL) and increase the risk of suffering from hypercholesterolemia.
Finally, remember to have regular medical checks to monitor the health of the arteries. They allow to detect possible diseases even when the symptoms are not yet evident.