With more than 800,000 deaths in 2005, cardiovascular disease remains to be the number 1 killer in the United States of America and is on the run to become the leading cause of death worldwide. There are many causes that may lead to heart diseases, but one of the leading and most popular causes is atherosclerosis.

Your Arteries and You

The arteries in our body are like pipes, making it possible for clean and healthy blood to be transported throughout the body. However, like pipes, they can become clogged too. A thin layer of cells in the arteries called endothelium keep the arteries smooth and toned, however, it is when high cholesterol, high blood pressure and smoking damage the endothelium that atherosclerosis begins says Richard Stein, M.D. from the American Heart Association. Plaques in the arteries develop, eventually slowing down or blocking blood flow. This blockage is called atherosclerosis, and then with the lack of blood supply to the heart comes coronary heart disease.

Atherosclerosis: Facts and Figures

A 2001 study of 262 people with apparently healthy hearts had shown that 51.9% had some atherosclerosis, in 85% of those who were older than 50 years old and surprisingly 17% of teenagers. There were no symptoms and this was a very early disease only seen through special tests.

People who have a healthy heart and are 40 years old and above have a 50% chance of developing serious atherosclerosis, with the risk getting higher as you get older. Majority of adults 60 years and above had some atherosclerosis but with not much noticeable symptoms. This is why the National Heart, Lung and Blood Institute (NHLBI) recommend that all adults older than 20 should undergo cholesterol check every 5 years. HDL (good), LDL (bad) cholesterol and triglycerides should be checked.

Are you at Risk?

Although atherosclerosis is a progressive condition, it is preventable. Having more than one of the following risk factors risks you even more. The following factors are to be watched out when you want to steer clear from atherosclerosis:

• Smoking
• High Blood Pressure
• High Cholesterol
• Lack of Exercise
• Excessive Alcohol Intake
• Stress
• Diabetes

However, by following and taking the following lifestyle changes, your risk for atherosclerosis and heart diseases may well be prevented.

• Alcohol Intake: Everything in Moderation

  While consuming red wine is widely known to be good for the heart and prevents atherosclerosis and heart diseases, too much of anything doesn’t make any better as too much consumption of beer, red wine and other hard liquors can significantly increases atherosclerosis risk. Two servings of alcohol a day must be limited to men while only one serving of alcohol a day must be taken by women.

• Eat Right, Eat Healthy

  Having a balanced diet is the first and most efficient step in avoiding atheroslcerosis. Eat more of whole grains, fresh produce and lean proteins. Adding fiber to the diet also reduces LDL (bad) cholesterol and controls your cholesterol levels. To prevent atherosclerosis, a daily consumption of 5 to 10 grams of fiber a day is recommended. Sources of fiber include soy products and beans, brown rice and whole-grain bread.

  Limiting fat intake also plays an important role in preventing atherosclerosis. Only 20 grams of fats per day should be consumed, divided as follows: saturated fats, 2 grams; unsaturated fats, 6-10 grams and the rest for monounsaturated fats. Trans fats must be avoided. Cholesterol intake of no more than 200 mg per day should be observed.

  Fresh produce like fruits and vegetables must be consumed. A minimum of 5 servings is the recommended daily intake.

  The American Heart Association also recommends on limiting salt intake to not more than 2,300 milligrams a day, or only one teaspoon of salt to help control blood pressure. For middle aged and older adults, African-Americans and those with high blood pressure should only be limited to 1,500 mg of salt.

• Exercise, Exercise, Exercise

  As excess weight becomes one of the risk factors for atherosclerosis, regular exercise is also one of the important lifestyle changes to be observed. Not only does it help in weight loss but also for controlling blood pressure, cholesterol levels and reducing diabetes risk at the same time. Start slowly, from walking to brisk walking to cycling and then swimming. A 30-60 minutes aerobic exercise three to five days a week will do the job. However, before doing any exercise, it is better to ask your doctor first what kind of exercise program is suitable for you.

• Lose the Excess Pounds

  A body mass index (BMI) of 18.5 to 24.9 must be observed. Excess body weight causes the heart to overwork. Maintaining a healthy BMI helps in cholesterol and blood pressure control and reduces the risk for developing diabetes. To shed off excess weight, proper diet and regular exercise must be observed.

• Manage Stress

  Managing stress is important for a healthy lifestyle. Stressful situations raise blood pressure and damage the heart most especially if it causes you much anger. Reducing body stress must be one, like avoiding too much workload, setting priorities, avoiding unhealthy situations and having fun. Having enough sleep must also be observed. Lack of sleep adds up the stress. Take some time to listen to music or watch movies. When there’s too much stress, avoid the drama before you develop any serious conditions like atherosclerosis and heart diseases from being too stressed.

• Stop Smoking

  Smoking is one of the greatest risks for atherosclerosis. Scientists suggest that it damages artery walls, making plaque build-up to become easier. Tobacco smoke in particular does the job, constricts blood vessels and reduces its elasticity. What’s more, smoking increases LDL (bad) cholesterol and reduces HDL (good) cholesterol and increases chances of blood clotting.

  Quit smoking now. If you find it hard, ask help form your doctor before any further damage is done. If living with a smoker, persuade them to quit too. Inhaling second hand smoke is just as dangerous as taking cigarette yourself.

Sources
pattayapeople.com
webmd.com
voices.yahoo.com