A Seven Step Plan to Sweep Your Arteries Clear of Plaque
To sweep your arteries clear of plaque is to achieve at least one important part of optimal health.
But accomplishing this task will require both dedication to lifestyle and diet changes that may not come easy.
On the other hand I know it can be done, because I made these changes myself, and though it took a while to see results it has been well worth the time and effort involved.
What are we dealing with? Arterial plaque is a combination of cholesterol, dead cells, fibrous tissue, and calcium which only starts to build after the smooth interior lining of the artery has been damaged.
Once damaged the once smooth lining of the injured artery becomes rough and starts to attract cholesterol and other substances that are traveling through the blood stream.
Another problem here is that recent research studies have revealed the beginnings of arterial plaque deposits in children as young as eight years old.
So for those of us older than eight, that have been consuming a diet high in cholesterol and fats, the chances are pretty good that we have multiple plaque deposits residing in different areas of our bodies.
The truth of the matter is that if steps aren't taken to sweep your arteries clear then the problem will only get worse likely culminating in coronary heart failure, heart attack, or stroke at some undetermined point in the future.
What can be done to sweep your arteries clear of dangerous arterial plaque? Below are seven steps proven to help reduce high blood lipid levels and reduce arterial blockage over time in the vast majority of people.
* Only consume foods that are low in saturated fat and cholesterol: According to the American Heart Association reversing arterial obstructions will require substantial changes in diet.
They recommend consuming no more than 7 percent (16 grams) of calories from saturated fat and no more than 25 percent of calories from cholesterol.
In order to do this you will need to reduce meat servings to 4 ounces or less per meal making up the difference with steamed vegetables, beans, and/or fruits.
* Increase consumption of soluble fiber: Soluble fiber is abundant in such foods are oatmeal, oat bran, legumes, whole grains, apples, and pears.
Obviously to sweep your arteries clear of plaque you will need to reduce the amount of lipids (blood fats) circulating through your arteries and soluble fiber is a valuable resource for accomplishing this.
The reason is that soluble fiber binds with cholesterol in the intestines and escorts it out of the body rather than allowing to re-circulate through the bloodstream.
* Don't allow cigarette smoke to derail your progress: Both primary and secondary cigarette smoke has the potential to raise bad cholesterol levels (LDL), lower good cholesterol (HDL), and raise levels of dangerous early stage blood fats known as triglycerides.
So avoid cigarette smoke like your life depended on it, because it just might.
* Implement a doctor approved exercise program daily: I'm afraid that without some type of daily exercise you will not be able to sweep your arteries clear of plaque.
The AHA suggests daily moderate intensity exercise lasting for 30 minutes but points out that even 10 minutes a day can help.
* Fish high in Omega 3 fatty acids can help: Salmon, tuna, mackerel, and hoki are all high in omega 3 fatty acids.
Omega 3's have been shown to lower cholesterol levels, reduce inflammation in the arteries, and help to heal the damaged interior lining of the arteries.
They also act as a blood thinner which reduces the chances of blood clots forming.
* Watch your waistline: Those extra pounds you may have accumulated over the years can cause all kinds of health problems so taking steps to get rid of them sooner rather than later is sound cardiovascular advice.
* Don't ignore supplements: Supplements can give you that little extra edge needed to sweep your arteries clear and should not be ignored.
Two areas worth considering are B vitamin supplements to protect the arterial lining from damage and cholesterol reduction supplements containing such natural ingredients as phytosterols and policosanol.
But accomplishing this task will require both dedication to lifestyle and diet changes that may not come easy.
On the other hand I know it can be done, because I made these changes myself, and though it took a while to see results it has been well worth the time and effort involved.
What are we dealing with? Arterial plaque is a combination of cholesterol, dead cells, fibrous tissue, and calcium which only starts to build after the smooth interior lining of the artery has been damaged.
Once damaged the once smooth lining of the injured artery becomes rough and starts to attract cholesterol and other substances that are traveling through the blood stream.
Another problem here is that recent research studies have revealed the beginnings of arterial plaque deposits in children as young as eight years old.
So for those of us older than eight, that have been consuming a diet high in cholesterol and fats, the chances are pretty good that we have multiple plaque deposits residing in different areas of our bodies.
The truth of the matter is that if steps aren't taken to sweep your arteries clear then the problem will only get worse likely culminating in coronary heart failure, heart attack, or stroke at some undetermined point in the future.
What can be done to sweep your arteries clear of dangerous arterial plaque? Below are seven steps proven to help reduce high blood lipid levels and reduce arterial blockage over time in the vast majority of people.
* Only consume foods that are low in saturated fat and cholesterol: According to the American Heart Association reversing arterial obstructions will require substantial changes in diet.
They recommend consuming no more than 7 percent (16 grams) of calories from saturated fat and no more than 25 percent of calories from cholesterol.
In order to do this you will need to reduce meat servings to 4 ounces or less per meal making up the difference with steamed vegetables, beans, and/or fruits.
* Increase consumption of soluble fiber: Soluble fiber is abundant in such foods are oatmeal, oat bran, legumes, whole grains, apples, and pears.
Obviously to sweep your arteries clear of plaque you will need to reduce the amount of lipids (blood fats) circulating through your arteries and soluble fiber is a valuable resource for accomplishing this.
The reason is that soluble fiber binds with cholesterol in the intestines and escorts it out of the body rather than allowing to re-circulate through the bloodstream.
* Don't allow cigarette smoke to derail your progress: Both primary and secondary cigarette smoke has the potential to raise bad cholesterol levels (LDL), lower good cholesterol (HDL), and raise levels of dangerous early stage blood fats known as triglycerides.
So avoid cigarette smoke like your life depended on it, because it just might.
* Implement a doctor approved exercise program daily: I'm afraid that without some type of daily exercise you will not be able to sweep your arteries clear of plaque.
The AHA suggests daily moderate intensity exercise lasting for 30 minutes but points out that even 10 minutes a day can help.
* Fish high in Omega 3 fatty acids can help: Salmon, tuna, mackerel, and hoki are all high in omega 3 fatty acids.
Omega 3's have been shown to lower cholesterol levels, reduce inflammation in the arteries, and help to heal the damaged interior lining of the arteries.
They also act as a blood thinner which reduces the chances of blood clots forming.
* Watch your waistline: Those extra pounds you may have accumulated over the years can cause all kinds of health problems so taking steps to get rid of them sooner rather than later is sound cardiovascular advice.
* Don't ignore supplements: Supplements can give you that little extra edge needed to sweep your arteries clear and should not be ignored.
Two areas worth considering are B vitamin supplements to protect the arterial lining from damage and cholesterol reduction supplements containing such natural ingredients as phytosterols and policosanol.
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