Atherosclerosis, also known as “hardening of the arteries,” occurs when cholesterol and other lipids begin to accumulate on the inner walls of damaged blood vessels. This buildup leads to the formation of a waxy thickening in the vessel, known as a plaque. While atherosclerosis itself does not produce any symptoms, the damage that atherosclerosis does to the circulatory system can produce serious health conditions, including myocardial infarction, peripheral vascular disease –- even death.
Fortunately, you can take measures to prevent, or slow the progression, of atherosclerosis. All involve making a few changes in your lifestyle. High cholesterol places you at high risk of developing atherosclerosis. In fact, the same lifestyle modifications you apply to preventing your cholesterol levels from becoming too high can also be used to towards preventing atherosclerosis:
- Reduce the amount of saturated fat you consume, and avoid foods containing trans fats entirely. Trans fats are often found in commercially prepared foods, like cookies and chips. Instead, consume foods containing unsaturated fat, which are found in foods like nuts, olives, and fatty fish.
- Moderate consumption of alcohol -- no more than two glasses of alcohol if you’re a man, and no more than one glass of alcohol if you’re a woman -- can also lower your risk for heart disease. But don’t overdo this: Too much alcohol can actually be damaging to your health. Alcohol has been shown to modestly lower cholesterol levels, and has anti-inflammatory properties that may protect against atherosclerosis. Although this includes wine, beer, and hard liquor, the polyphenols found in wines –- like red wine –- are especially heart friendly when consumed in the recommended amounts.
- Limit your consumption of simple sugars. Cakes, candies, and other high sugar foods can raise your triglycerides and lower your HDL cholesterol (“good” cholesterol) and also promote atherosclerosis. Instead, consume whole-grain foods. These are higher in fiber, which can actually help slightly lower your cholesterol.
- Statins for high cholesterol
- Thiazolidinediones for diabetes
- ACE inhibitors for high blood pressure reduction
Change Your Diet
You can make many changes to your diet in order to prevent -- or at least slow -- the progression of, atherosclerosis. Making these changes will also help you keep your cholesterol levels in check:Stop Smoking
Smoking can raise your cholesterol levels, and also irritate the inner lining, or endothelium, of your vessels. This is a recipe that can establish the foundation for atherosclerosis. By stopping smoking now, you can reduce your LDL cholesterol, raise your HDL cholesterol and lower your risk of developing atherosclerosis.Exercise Regularly
Exercising for at least 30 minutes on at least five days a week can also prevent death as a result of atherosclerosis. Although this link is not exactly clear, it may have something to do with reduced cholesterol levels and weight loss, both of which are risk factors for the development of atherosclerosis. Although aerobic exercises (such as swimming, jogging and cycling) have been the most studied, walking, weight-bearing exercises, and low-impact exercises (such as yoga) may also have some benefit.Pay Attention To Your Health
Take care of any other health conditions you may have. Some medical conditions, besides high cholesterol, can promote atherosclerosis if left untreated, including: By keeping your weight, your cholesterol, your blood pressure, and blood sugars within normal ranges, you can also reduce plaque formation in your vessels. Additionally, some medications that are used to treat these conditions possess anti-inflammatory properties that can also reduce the likelihood of developing atherosclerosis, such as:
Sources:
Beers MH, Porter RS, Jones TV. Merck Manual of Diagnosis and Therapy. 18th edition, 2006.
Dipiro JT, Talbert RL. Pharmacotherapy: A Pathophysiological Approach, 6th ed 2005.
