Cholesterol is a type of fat that is naturally produced by your body. However, having high levels of cholesterol can be harmful to your health as it can lead to the formation and build-up of plaques in your arteries. Cholesterol build-up can increase your risk of heart attack and stroke. It’s important to keep your cholesterol levels in the healthy range. But how?
What causes arterial plaque?
Plaque build-up in arteries is a result of cholesterol accumulation in the artery walls. In response, the body sends white blood cells to capture the cholesterol, leading to the formation of foamy cells that release more fat and cause further inflammation. This process prompts muscle cells in the artery wall to multiply and form a cap over the affected area. However, the soft plaque that lies beneath the cap can pose a serious threat.
When your blood pressure suddenly rises, it can exert pressure on the thin wall of the plaque in your arteries. This can cause the plaque to rupture, leading to the formation of a blood clot, which can then cause a heart attack. It’s worth noting that the majority of major heart attacks occur as a result of plaque ruptures.
Plaques in the arteries can gradually increase in size over time and develop thick, fibrous caps that make them resistant to breaking apart. Even though they remain intact, these plaques can obstruct blood flow, which can result in chest pain known as angina triggered by either physical activity or emotional stress. In addition to angina, these blockages can also cause various types of heart attacks that can be serious and life-threatening. It is important to monitor and manage plaque buildup to reduce the risk of cardiovascular disease.
Let’s see, can you unclog your arteries or reduce plaque build-up?
According to medical experts, it is not currently possible to make plaque disappear. However, they suggest that through a combination of lifestyle changes and medication, it is possible to reduce and stabilize the amount of plaque in the arteries.
Doctors especially focus on identifying and addressing softer plaques that have the potential to rupture. For example, if you have a 30% blockage in the artery from soft plaque, the goal is to try to suck out the cholesterol build-up from the inside so the plaque shrivels down to 15% and leaves nothing inside it.
How to reduce plaque in arteries?
How do you get the cholesterol out of the plaque? A possible way to remove cholesterol from plaque is by reducing the levels of cholesterol in the blood. Cholesterol travels inside particles called lipoproteins. The deposition of cholesterol into blood vessel walls is carried out by Low-density lipoprotein (LDL).
Many people use drugs to lower their LDL cholesterol levels, and the most commonly prescribed drugs for this purpose are statins. Examples of statins include atorvastatin (Lipitor) and rosuvastatin (Crestor). Statins help to reduce cholesterol levels by blocking the liver enzyme that produces cholesterol.
How To Reduce Plaque in Arteries Naturally?
Studies have demonstrated that adopting an extremely active and healthy lifestyle can effectively reduce the build-up of plaque in the body.
Those lifestyle modifications include:
Eating Mediterranean Diet
A Mediterranean diet can lower your risk of heart disease by up to 30%. This diet is rich in olive oil, fruits, vegetables, nuts, and fish while limiting (or avoiding) the intake of red or processed meats. Additionally, only moderate amounts of cheese and wine can be included in the diet. Making these dietary changes can have a positive impact on your heart health.
Read here what includes a Mediterranean Diet.
Kicking the smoking habit
Smoking can cause significant damage to the lining of your arteries. However, there’s good news! If you quit smoking, you can significantly improve your health by raising your HDL (good cholesterol) levels. So, quitting smoking not only benefits your lungs but also your cardiovascular system.
Exercising
Regular aerobic exercise has numerous health benefits, including increasing the levels of good cholesterol (HDL), reducing high blood pressure, burning body fat, and lowering blood sugar levels. When combined with weight loss, exercise can also help lower bad cholesterol (LDL) levels. To achieve these benefits, it is recommended to aim for a minimum of 150 minutes per week of moderate-intensity exercise.
Read here which exercises can reduce your B.P.
Busting the Cholesterol Myth
Despite its negative reputation, cholesterol is actually a vital substance required by our bodies. This waxy, fatty substance plays a crucial role in producing vitamin D, hormones, bile that aids digestion, and the coverings of our cells. Although the liver produces 75% of the body’s cholesterol, all cells have the ability to produce it. Therefore, it’s important to maintain a balance of cholesterol in our bodies to ensure optimal health.
The liver sends out cholesterol to cells in need through the bloodstream in the form of low-density lipoprotein (LDL). These packages consist of cholesterol on the inside and protein on the outside. However, excessive amounts of LDL in the bloodstream can lead to cholesterol accumulation in artery walls, forming plaques, which can be detrimental to health. This is why LDL is often referred to as “bad” cholesterol.
Low-density lipoprotein (LDL) particles are known to deposit cholesterol into the plaques of atherosclerosis, which is a risk factor for heart disease. Conversely, some high-density lipoprotein (HDL) particles are considered to be “good” cholesterol because they help remove cholesterol from these plaques, thereby reducing the risk of heart disease.
How much HDL and LDL should you aim for?
Having a high-density lipoprotein (HDL) level of 60 milligrams per deciliter (mg/dL) or more is considered to be beneficial as it is associated with a reduced risk of heart disease. However, the ideal low-density lipoprotein (LDL) level varies depending on your individual cardiovascular risk profile. For individuals who have coronary artery disease or other indications of cardiovascular disease, the recommended LDL goal is less than 70 mg/dL. In fact, some doctors are now aiming for an even lower LDL goal of less than 55 mg/dL to manage the risk of heart disease effectively.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
