Clogged arteries or blockage in arteries can cause serious trouble, including heart attack and stroke. Healthy lifestyle choices help unclog arteries and prevent plaque buildup naturally, reducing the risk of clogging and blockages.
Arteries are tube-like blood vessels that carry oxygen-containing blood from the heart through your body to help fuel bodily functions. They play an essential role in distributing oxygen, nutrients, and hormones throughout your body.
When these blood vessels are clear, blood flows freely. However, plaque can sometimes build up on the inside walls of these arteries due to fat, cholesterol, and other substances. And what happens when the arteries have blockages? The blood vessels are narrowed, restricting the blood flow. This condition leading to clogging and narrowing of arteries is called atherosclerosis.
Which arteries can get clogged? Which body part is most affected?
There are about 20 major arteries in the body, and any of them may get clogged. The important ones are the coronary arteries of the heart, vertebral arteries that supply blood to the spine and brain, carotid arteries that provide blood to the brain, face, and neck, and femoral artery in the legs. Apart from these, there are other arteries that supply blood to the arms, pelvis, and digestive system.
While blockage in coronary arteries (clogged arteries of the heart) is the most serious that can cause a heart attack, blockages in the arteries of the brain and neck cause stroke, and a block in a peripheral artery can affect your arms or legs.
Do clogged arteries cause any symptoms?
Unfortunately, clogged arteries usually show no symptoms until a serious event, like a heart attack or a stroke. However, a 70% blockage or more may cause some symptoms. Being aware of the symptoms can help one seek medical care immediately in case of a heart attack or stroke.
- A blockage in Coronary arteries may result in a heart attack. The classic symptoms of clogged arteries of the heart are chest pain or shortness of breath.
- Clogged arteries of the neck and brain may cause a stroke. Symptoms include,
- Weakness or numbness in one side of the body
- Inability to move an arm or leg
- Loss of vision in one or both eyes
- Slurring of words
- Clogged arteries in the arms and legs may cause,
- Pain in the legs, including buttock, hip, thigh, calf, and foot
- Headache with no apparent reason
- Delayed healing of injuries in the feet
- Cold feet
What are the risk factors of plaque buildup in arteries?
Clogged arteries develop over the years, with many unaware of how much plaque buildup they may have.
Risk factors for clogged arteries
- High cholesterol
- High blood pressure
- Cigarette smoking
- Being obese
- Diabetes
- Lack of exercise
- An unhealthy diet
- Family history of early heart disease
- >45 years if a male and >55 years if a female
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Did you know some lifestyle changes can help unclog arteries and may also help reduce plaque buildup?
Due to sedentary lifestyles and unhealthy food habits, clogging of arteries is becoming common. Luckily, if you choose to be more mindful and make healthy choices, you can lower the risk of clogged arteries. Moreover, you can even unclog arteries and prevent further plaque buildup.
The following are some tips to reduce the risk of clogged arteries, ways to unclog them, and practices to prevent plaque buildup naturally.
Seven tips to lower the risk of clogged arteries
1. Moving more
While a lack of physical exercise increases the risk of heart disease, regular exercise lowers it. According to a study published in the British Medical Journal, HDL (good cholesterol) levels improved in people who engaged in regular brisk walks. In addition, a meta-analysis of 52 exercise trials involving 5000 subjects showed a decrease in both LDL (bad cholesterol) and triglyceride levels, both contributing to atherosclerosis. Furthermore, a review of various studies over the last fifty years found that physical activity reduced the risk of artery disease.
2. Eating a plant-based diet
A 2019 study found that a low-fat, plant-based diet may help reverse coronary artery disease. This implies that plant-based diets can help unclog arteries and prevent further plaque buildup on the artery walls. The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets recommend plant-based foods, including vegetables, fruits, and whole grains, and limit sugar, fats, and salt. Both diets lower the risk of clogged arteries and reduce plaque buildup.
3. Decreasing LDL and increasing HDL levels
It is crucial to increase good cholesterol (HDL) and decrease bad cholesterol (LDL) to prevent plaque buildup in arteries, which can lead to blockages. When LDL levels are high in the blood, they tend to stick to the walls of arteries and cause plaque buildup. HDL, on the other hand, helps move the LDL floating in the bloodstream into the liver, where it is broken down and removed from the body. Hence, improving HDL will prevent the clogging of arteries and even help remove plaque buildup.
4. Maintaining a moderate weight
“Fat but Fit” people are at higher risk of clogged arteries; hence, maintaining a healthy weight is crucial to prevent plaque buildup in arteries. Interestingly, studies show that even a modest weight loss of 5% to less than 10% of body weight in obese and overweight individuals significantly reduces the risk of coronary artery disease. Nominal weight not only prevents the clogging of arteries but can reverse plaque buildup, too.
5. Stop smoking
Smoking, even occasionally, causes damage to your heart and blood vessels, increasing the risk of clogged arteries. Cigarette smoke contains over 4000 chemicals, which activate several mechanisms predisposing to atherosclerosis, such as dyslipidemia, vascular inflammation, thrombosis, angiogenesis, etc. Particularly, nicotine induces the release of catecholamines, which increases heart rate and blood pressure, contributing to the progression of atherosclerosis.
6. Reducing alcohol consumption
It is a general conception that moderate drinking is good for heart health. While it is still a debate whether moderate drinking enhances heart health or not, it does not have any harmful effects. On the other hand, heavy drinking is linked to several bad health outcomes.
But, most people do not know what “moderate” means. Hence, it is better to avoid alcohol consumption if you have known risks of atherosclerosis.
7. Managing stress with yoga or Tai chi
Several studies found that high levels of cortisol due to long-term stress increase blood cholesterol, triglycerides, blood pressure, and blood sugar. Hence, it is crucial to manage stress by practising de-stressing activities regularly. Yoga, meditation, Tai Chi, etc., are some of the most effective practices to relieve stress.
Foods to eat and avoid to unclog arteries and prevent plaque buildup
Diet plays a major role in preventing plaque buildup in arteries.
Typically, LDL cholesterol, aka “bad cholesterol”, increases the risk of clogged arteries. LDL is a low-density lipoprotein that may not pass through the arteries freely and may get stuck to the inner walls. HDL (High-density lipoprotein) helps push LDL out of the bloodstream into your liver for processing.
Knowing what foods to eat, limit, and avoid is crucial to unclog arteries and prevent further blockages.
Include the following foods
- Grains
- Legumes
- Beans
- Oats
- Vegetables
- Fruits
- Nuts
- Seeds
- Dietary fibre
Avoid the following foods
- Highly processed foods
- Trans fats such as in bakery products
- Saturated fats like butter
- Added sugars, such as in carbonated drinks
- Excess sodium, such as in packed chips
Foods to limit
- Meat
- Poultry
- Dairy products
- Fish
- Egg
Love4wellness concludes,
The accumulation of plaque in the arteries is often caused by poor lifestyle choices, such as consuming unhealthy foods and leading a sedentary life. Plaque buildup can result in serious health risks, including heart attacks, strokes, and other cardiovascular diseases. However, adopting a healthy lifestyle can significantly reduce these risks. Engaging in physical activity regularly, maintaining a balanced diet, getting enough sleep, and managing stress, among other things, can help reverse the clogging of arteries and prevent further plaque buildup on the inner walls of arteries. This not only improves your cardiovascular health but also enhances your overall well-being.
Images: canva.com
