April 2024
REDUCING PLAQUE BUILD UP IN YOUR ARTERIES
What is the first thing you think of when you hear "plaque"? If you think it is related to dental health, you are correct; however, arterial plaque is different. It is a combination of calcium, cholesterol, fat, and cellular debris that can adhere to the artery walls. This buildup narrows the arteries, reducing blood flow and increasing the risk of heart disease.
That said, there are two things that the two plaque types have in common: they happen to everyone, and you can take steps to minimize this buildup.
While genetic factors can play a role of the development of arterial plaque, there are many controllable risk factors that may reduce your risk and slow down the progression of the disease. Cardiologists recommend one particular lifestyle habit for reducing plaque buildup in the arteries.
The No. 1 Best Habit for Reducing Plaque Buildup
- Ready to get a move on? Here's some extra motivation: One powerful habit to combat plaque buildup is regular physical activity. Exercise helps lower 'bad' LDL cholesterol, raise 'good' HDL cholesterol, and improve blood pressure, all of which contribute to healthier arteries. Exercise also dilates the arteries and can have a ‘rinsing-out’ effect of the blood vessels.
- Exercise has anti-inflammatory capabilities. Physical activity reduces insulin resistance, reducing a person's risk of developing Type 2 diabetes, a condition that increases your heart disease risk.
- Muscles in use need more oxygen and nutrients, which means they need more blood supply. In response to regular exercise, we grow more blood vessels. Regular exercise leads to better vessel health even in people who already have existing atherosclerosis (artery thickening or hardening) because of plaque buildup.
- Regular exercise is important for emotional and cognitive health as well, and these aspects of health affect our total well-being.
How to Start Exercising
Register for a triathlon—just kidding! Slow and steady wins the race (that you don't have to sign up for if you don't want to).
The standard recommendation from the American Heart Association is to aim for 150 minutes per week of moderate-intensity aerobic activity. That is about 20 minutes per day. However, anything you do is better than nothing.
Starting slowly and small is a good idea, especially if you've struggled to stick to a workout regimen in the past or are busy. For those who have difficulty initiating exercise, breaking up sitting time with short walks throughout the day is a great way to start. Gradually increase duration and intensity as your fitness improves.
You can also be a "weekend warrior" and split your 150 minutes of exercise over two days if that fits your schedule.
What matters is that you get moving. How should you get moving? Like your schedule, your workouts of choice should suit you.
Find activities you enjoy. Brisk walking, swimming, cycling, dancing—the options are endless. Join a fitness class or find an exercise buddy for motivation.
FIVE OTHER CARDIOLOGIST-BACKED TIPS FOR REDUCING ARTERIAL PLAQUE BUILD UP
Know your risk factors (and make sure your doctor does too)
Perhaps the most important thing you can do for your heart health—including identifying whether you have plaque building up in the arteries—is to understand your cardiovascular disease risk factors.
The key is to review your risk factors with your doctor and, if needed, address with lifestyle changes and/or medications. This step can help your doctor develop a personalized treatment plan with you. What are the risk factors for plaque buildup? The risk factors for plaque buildup include high cholesterol levels, high blood pressure, diabetes, smoking and family history of heart disease. By addressing risk factors, plaque buildup may be minimized.
Follow the Mediterranean Diet
The Mediterranean diet has been ranked as the top diet by US News & World Report seven years in a row for several reasons. One is its ability to reduce heart disease risk, including plaque buildup.
The Mediterranean diet includes:
- Fruits (berries in particular)
- Vegetables
- Whole grains
- Nuts
- Olive oil
- Protein sources like beans, fish, and poultry
- Dairy products in moderation
Quit smoking
One of the most significant people can do to reduce plaque buildup risks is to quit smoking if they haven't already.
Smoking has a well-known association with plaque buildup and promotes inflammation and risk of plaque rupture. These risks are also associated with vaping.
Manage stress
Staying mentally healthy can do wonders for your physical health.
Managing stress is important, as chronic stress can contribute to inflammation, which can exacerbate plaque buildup in the arteries. Exploring relaxation techniques such as yoga or meditation can be beneficial in mitigating stress.
Seek treatment
If lifestyle habits alone don't help you reduce plaque buildup, give yourself some grace.
We can’t control our genes or family history, but preventive therapy and modern medicine can make a difference. Control what you can to the best of your ability and allow modern medicine to help you when it is needed.
These treatments might include:
- Medication to control LDL cholesterol, like statins
- Blood pressure medication
- Any applicable medicines to control diabetes, because diabetes is a major risk factor for cardiac events.
Can You Tell if You Have Plaque Buildup In Your Arteries?
It's challenging to know without the advice of a medical professional. If there is plaque buildup that isn't severe or causing symptoms, it is difficult to know whether it is happening.
The key is to see your doctor and have an open dialogue about your heart health.
The only way to know if you have plaque buildup is medical imaging that your doctor may consider ordering. The name of the test is CT Cardiac Calcium Scoring and the test is widely available and affordable. If you are concerned about your heart health, see your doctor or healthcare provider to determine the best course of action.
Rigved Tadwalker, MD