1.Healthy diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit processed foods, saturated fats, trans fats, and excessive salt and sugar intake.
2. Regular exercise: Engage in regular physical activity such as brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or as advised by your healthcare professional.
3. Quit smoking: Smoking damages blood vessels and accelerates plaque formation. Quitting smoking is crucial for improving heart health and reducing plaque buildup.
4. Manage stress: Chronic stress can contribute to heart disease. Practice stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies to reduce stress levels.
5. Maintain a healthy weight: Obesity and excess body weight can increase the risk of plaque buildup. Maintain a healthy weight through a combination of regular exercise and a balanced diet.
6. Consume heart-healthy foods: Incorporate foods known to support heart health, such as fatty fish (rich in omega-3 fatty acids), nuts, seeds, olive oil, garlic, turmeric, and green tea.
7. Control blood pressure and cholesterol levels: Monitor and manage your blood pressure and cholesterol levels through regular check-ups and, if necessary, medication prescribed by your healthcare professional.
8. Stay hydrated: Drink an adequate amount of water daily to support overall cardiovascular health.
Remember, it is essential to consult with a healthcare professional for personalized advice and guidance on managing artery plaque buildup and heart health.
