More commonly known as atherosclerosis, clogged arteries are essentially blood vessels that have experienced a narrowing due to the accumulation of plaque. As plaque forms along the arterial walls, it impedes blood flow and increases your risk of cardiovascular disease, heart attack and stroke. High cholesterol is by far the most common culprit of this condition, but you may also suffer a narrowing of the arteries as a result of high blood pressure, smoking and diabetes. While medications and surgical procedures can help unclog your arteries, treatment should really begin with you, and one of the more effective methods involves exercise.
Instructions
1. Commit to an exercise program. Aerobically exercising anywhere between 20 to 60 minutes most days of the week can help improve your health. According to the American Heart Association, a good goal for moderately intense exercises, such as walking or swimming is 30 minutes five days a week. With more vigorous exercises, such as jogging, hiking or cycling, shoot for 20 minutes three days a week.
2. Incorporate strength training into your exercise program. Another facet to maintaining optimal health is strength training, such as weight resistance, stair climbing, weight lifting and other weight-bearing activities. Anywhere between eight to 10 strength-training exercises should be performed at least two days a week, according to the American Heart Association. One exercise is equivalent to eight to 12 repetitions.
3. Opt for exertion over convenience. As you integrate more exercise into your week, try to become more active in other facets of your life. According to the Mayo Clinic, your arteries can also benefit from other physical activities. Take the stairs instead of the elevator. Use your lunch hour to go on a walk. Head to the grocery store on foot. Use your imagination to think of different ways to increase your physical activity level.
4. Lower your intake of fat, cholesterol and sodium. While exercise can go a long way to unclogging your arteries, it can only take you so far if your diet doesn't change. This would include eliminating trans fat and reducing saturated fat to no more than 10 percent of your total caloric intake. Dietary cholesterol and sodium should really be reduced to 200 mg and 1,500 mg each day, respectively.
5. Eat more fruits, vegetables, legumes and whole grains. A diet to unclog your arteries isn't just about restricting harmful foods; you also need to incorporate more beneficial items. Three-quarters of each meal plate should be made of this fare.
6. Get regular checkups. As you work to improve the health of your arteries, try to go in for regular checkups for blood pressure, blood cholesterol screening and your artery exams.
Tips Warnings
Not only does exercise improve circulation and even create new blood vessels, but it can also, according to the Harvard Medical School, lower low-density lipoprotein (bad cholesterol) while increasing high-density lipoprotein (good cholesterol).
Make sure to consult with your family physician before beginning any exercise or diet program.
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