Arteriosclerosis is also known as hardening of the arteries. It causes a thickening of the walls in the arteries, which normally carry oxygen and nutrients from the heart to the rest of the body. Thickening or hardening of the arteries can restrict that blood flow due to the buildup of cholesterol and fatty deposits, which can lead to heart attack, stroke and blood clots. Atherosclerosis, which refers to the buildup of fats, is often used interchangeably with arteriosclerosis.
Step 1
Eat a healthy diet that is low in saturated fat, cholesterol and sodium, the Mayo Clinic advises. Include large amounts of fruits, vegetables and whole grains in your daily diet. A good diet will help control your weight and keep your blood pressure and cholesterol at healthy levels. Stick to lean meat and poultry, and substitute with fish rich in omega-3 fatty acids whenever possible. Omega-3 fatty acids slow the growth rate of plaque and can slightly lower blood pressure, according to the American Heart Association. Choose salmon, mackerel, herring, sardines, albacore tuna and lake trout, which are all good sources of omega-3 fatty acids. Poor diets may lead to the weight gain and high blood pressure that are risk factors in developing arteriosclerosis.
Step 2
Exercise to improve blood circulation and to help form new blood vessels that will fight the buildup of plaque. Exercising 30 minutes or more a day most days of the week helps your heart work more efficiently and promotes good blood pressure. Exercise also helps raise HDL (or good) cholesterol levels. HDL plays a part in eliminating excess LDL (or bad) cholesterol from the body. Good physical activity includes brisk walking, jogging, bicycling or swimming.
Step 3
Take control of stress, which may increase the risk of stroke and congestive heart problems. The Mayo Clinic recommends stress management to help prevent arteriosclerosis. Deep breathing exercises, muscle relaxation techniques, yoga and meditation are all good ways to reduce or manage stress.
Step 4
Drink alcohol in moderation. Drinking excessively can raise cholesterol levels and increase blood pressure, putting you at risk for arteriosclerosis.
Step 5
Stop smoking to stop damaging your arteries. Smoking may contribute to high blood pressure and the buildup of fatty plaques in the arteries, according to the National Health Service of England.
Tips and Warnings
- Diabetes, high blood pressure and high cholesterol can be factors in the development of arteriosclerosis. If you have these disorders, work with your doctor to develop an exercise and diet regimen that works best for you.
