How to Stop the Progression of Plaque in Arteries

How to Stop the Progression of Plaque in Arteries

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Traditionally we think of plaque as an accumulation of fatty material that coats arterial walls where it hardens and causes arteriosclerosis. This accumulated, hard plaque can narrow the opening of the arteries, but the body adjusts to this slow process over time. Hard, stable plaque is not what concerns modern cardiologists. Steven Nissen, M.D., of the Cleveland Clinic, reports that six out of seven heart attacks are caused by inflammation and the rupture of a totally different kind of plaque formation called vulnerable plaque. This dangerous substance grows inside the artery walls, and it is both preventable and manageable.

Step 1

Stop leaving left-over fat in your blood for your arterial tissues to eat. The cells in your arteries attract the fat that you don't consume to make energy. If you eat the same number of calories as you exert each day there will be less free-floating fat molecules for the cells of your arterial walls to consume, and this will block the formation of vulnerable plaque. Weigh yourself and accurately measure your height, then use these measurements to determine your basal metabolic rate, or BMR, from one of many on-line BMR calculators. That equals the number of calories you need to just be alive. Multiplying your BMR by 1.2 allows you to determine the number of calories you need to stay at the same weight. Eating anything in excess of this number gives your arterial cells extra fat to capture, and this is how vulnerable plaque begins.

Step 2

Eat to minimize inflammation. Foods to avoid are those that put too much glucose in the body at one time including: white bread, white rice, sugar, fruit juice in excess of 1/2 cup at a meal, soda and sports drinks. According to the Texas Heart Institute, foods that are proven to fight inflammation and decrease vulnerable plaque formation include those with omega-3 fatty acids like salmon, avocado, walnuts and olive oil as well as fruits and vegetables, which are high in the anti-oxidant vitamins A, E and C. Fiber also lowers the amount of cholesterol in the blood and can come from whole grains and vegetables

Step 3

Brush your teeth twice a day to eliminate a common cause of inflammation, tooth and gum disease. Once arterial cells grab free floating fat they become inflamed. This process takes place more readily if you are living in a chronically inflamed state already. In addition, both infection and inflammation happening elsewhere in your body can lead to the rupture of existing vulnerable plaque in your arteries. This breakage leads to the clot formation that causes heart attacks. Gingivitis is a chronic source of infection and inflammation in the gums. To avoid this cause of vulnerable plaque, add flossing to your daily brushing and see a dental hygienist at least once a year for deep cleaning.

Step 4

Use yoga to deal with other sources of inflammation including fibromyalgia, arthritis or chronic low back pain. Classes in restorative yoga were proven to increase flexibility and lower the level of cytokinine interleukin-6, an inflamatory compound, in a study performed at Ohio State University and published in the Journal of Psychosomatic Medicine.

Step 5

Raise you HDL cholesterol. High density lipoprotein scoops up excess fat and carries it to your liver for disposal so that it is not available for the formation of vulnerable plaque. An HDL of 40 mg per deciliter in men or 50 mg per deciliter in women meets most people's needs, according to the Centers for Disease Control and Prevention, but a higher level can be even better. Find out your HDL by having a fasting blood lipid test. Then, raise it by correcting your weight to a body mass index under 25; this can be achieved by eliminating smoking and through daily exercise. If you are an adult and do not have an alcohol abuse habit, consider adding 4 oz, or 1/2 cup, of beer or wine to your daily menu. This small amount can increase your HDL by 16 mg per deciliter for an investment of less than 100 calories a day, according to a study published in the 2001 Postgraduate Medical Journal by Harvard researchers, Eric Rimm and L.M. Hines.

Step 6

Discuss with your doctor whether adding one aspirin a day will help protect you in case your vulnerable plaque becomes inflamed and breaks open. When the fat inside vulnerable plaque mixes with blood, clots form; aspirin can prevent this process. Since heart attacks and strokes can occur if clots lodge in the blood vessels that supply your heart or brain, remembering your daily aspirin could save your life.

Source : http://www.livestrong.com/article/193693-how-to-stop-the-progression-of-plaque-in-arteries/