Heart blockage, the leading cause of heart attack and stroke, can be effectively prevented through simple but sustainable lifestyle changes. Cardiologists recommend that a scientific diet, maintaining exercise, quitting smoking and controlling stress are important steps to keep blood vessels clear and the heart healthy.
C restraint is often characterized by atherosclerosis, when fat plaque builds up inside the vessel, narrowing blood circulation, says Dr. Amit Bhushan Sharma, a cardiologist in India. This process is greatly affected by poor diet, sedentary lifestyle, smoking and prolonged stress. The positive thing is that most of these factors are manageable.
Nutrition and exercise, the key to keeping blood vessels clear
According to the UK National Health Service (NHS), a healthy diet is an important foundation. Prioritize foods rich in fiber, vitamins and antioxidants from vegetables, fruits, whole grains, along with good fats from fish, nuts and olive oil. These options help reduce bad cholesterol, control blood pressure and support the heart to function effectively.
In addition to nutrition, the National Heart, Lung and Blood Institute recommends that each person should maintain at least 150 minutes of moderate aerobic activity per week, such as brisk walking, swimming or cycling. Physical activity not only increases cardiovascular endurance but also helps maintain a healthy weight, a key factor in preventing coronary artery disease.
Control stress and quit smoking to protect your heart
Quitting smoking is one of the most effective ways to protect your heart. Cigarettes damage the inner lining of arteries, promote plaque formation and increase the risk of blockage. A study in the Journal of the American Heart Association shows that people who quit smoking have a significantly lower risk of atherosclerosis than those who continue to smoke.
Prolonged stress is also a silent enemy of the heart. The American Heart Association cited a study showing that sieu-tertia meditation, a deep meditation method, can help reduce the risk of death, heart attack and stroke by up to 48%. Relaxation techniques such as yoga, deep breathing or taking time for personal interests all contribute to improving cardiovascular health.
Dr. Sharma emphasizes: Disease prevention is better than treatment. Small but consistent changes in your daily lifestyle can make a big difference in your heart health in the long run.
With the right habits, from the dining table, exercise habits to how to deal with stress - everyone can proactively reduce the risk of heart blockage and protect their heart naturally.
