Atherosclerosis is a condition characterized by the thickening of blood vessels, also commonly referred to as "hardening" of the arteries. At its worse, atherosclerosis can cause strokes and heart attacks, which claim thousands of lives in the modern world today.
With the potential gravity of the situation and the seriousness of this disease, it makes perfect sense to make prevention the primary weapon.
Atherosclerosis is closely tied to hypertension or high blood pressure, high cholesterol levels, high triglyceride levels, obesity and diabetes. In other words, persons who suffer from these ailments have an increased risk of developing atherosclerosis. This gives us a huge clue on major steps which would be critical in the prevention of atherosclerosis.
These diseases are almost totally diet and lifestyle related. Poor diets containing too much sugar, too much refined foods, too much saturated fats, too much animal products, as well as lack of physical activity are major causes of all of these ailments. If you wish to prevent atherosclerosis, you must start with your dietary and lifestyle habits.
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| Poor diets and lifestyle leading to atherosclerosis |
Further, smoking is another risk factor, and avoiding or quitting the habit is another important part of preventing atherosclerosis. Of course, smoking also causes a whole host of other dangerous diseases, and has no part in any health-promoting lifestyle.
The following are some practical suggestions which could aid a protocol working toward the prevention of atherosclerosis:
- Avoid high cholesterol foods; this includes meat and eggs.
- Avoid saturated fats found in meat and dairy.
- Avoid trans fats, found for example in margarine, hydrogenated oils and some processed foods.
- Consume more fresh fruits and vegetables, especially raw and organic ones.
- Consume more whole foods, such as whole grains, as supposed to refined foods.
- Consume more dietary fiber.
- Watch your salt intake, especially of refined salt.
- DO NOT SMOKE.
- Make sure you get enough selenium in your diet.
- Maintain healthy weight; if you are overweight or obese, work towards reducing your weight.
- Undertake regular physical activity, especially aerobic exercise.
- Learn to control your anger.
- Consume more Omega-3 fatty acids; good sources include cold water fish, fish oil, and flax seed oil. Supplementation may be a good idea.
- Consume useful herbs and supplements. More on these are covered in the other atherosclerosis pages.
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