How can you reduce plaque in the arteries?

As a health professional with expertise in cardiovascular health, I can provide you with evidence-based strategies to reduce plaque in the arteries, which is a significant factor in the development of atherosclerosis and various heart diseases. Eat a Heart-Healthy Diet: Following a Mediterranean diet, which is rich in fruits, vegetables, whole grains, legumes, and healthy fats like olive oil, can indeed reduce the risk of heart disease by up to 30%. This diet is known for its anti-inflammatory properties and high fiber content, which can help lower LDL ("bad") cholesterol levels. Quit Smoking: Smoking is a major risk factor for arterial plaque. It damages the arterial lining, making it more susceptible to plaque formation. Quitting smoking can significantly reduce this risk and improve overall cardiovascular health. Exercise Regularly: Engaging in regular aerobic exercise can increase HDL ("good") cholesterol, lower blood pressure, burn body fat, and reduce blood sugar levels. These are all beneficial for reducing plaque in the arteries. Control Blood Pressure and Cholesterol: Keeping your blood pressure and cholesterol levels in check is crucial. High blood pressure can damage the arterial walls, and high cholesterol can lead to plaque buildup. Maintain a Healthy Weight: Obesity is a risk factor for plaque development. Losing excess weight through a combination of diet and exercise can help reduce the risk. Limit Alcohol and Sugar Intake: Excessive alcohol consumption and high sugar intake can contribute to plaque formation. Moderating these can be beneficial. Manage Stress: Chronic stress can have negative effects on heart health. Finding healthy ways to manage stress, such as through meditation, yoga, or other relaxation techniques, can be helpful. Regular Check-ups: Regular medical check-ups are essential to monitor your cardiovascular health and make any necessary adjustments to your lifestyle or medication regimen. Remember, it's important to consult with a healthcare provider before making significant changes to your diet or exercise routine, especially if you have existing health conditions.

Dr. Cannon recommends that you:Eat a Mediterranean diet. It can reduce heart disease risk by 30%. ... Kick the habit. Smoking damages the lining of the arteries. ... Exercise. Aerobic exercise can raise HDL, lower blood pressure, burn body fat, and lower blood sugar levels.