Having an illness is a delicate and important matter. It can affect you on how you approach your daily tasks and even work. It is always important to be able to detect the condition early and treat it as well as prevent it before experiencing any complications. One disease that is known to be a top killer today is heart disease which is caused by plaques clogging the arteries. Heart disease can be prevented if we prevent plaque build-up early. Plaque that builds around the arteries causes the passageways to narrow (atherosclerosis) and harden. Due to narrowing of the vessels, blood flow to the heart is limited, thereby depleting the supply of oxygen it needs that would later cause stroke or a heart attack. That is why, prevention is still the best known cure with illnesses, not only with heart disease. There are a lot of ways to prevent plaque build-up. All you have to do is to have the discipline, motivation and the goal to keep a healthy lifestyle. So here are 6 easy ways on how to keep your arteries healthy and plaque-free.

First, Eat Healthy.

What you eat directly reflects on your body works. You may not immediately see the effects on the outside but on in the inside, it is slowly working on a progress of slowly losing the ability to function well. It is true that at such a young age, you won't experience the effects of your diet and lifestyle not until you’re old enough, in your mid-40's or even later. But in some cases, even at a younger age, some are already experiencing heart attacks or stroke that could immediately lead to their death.

For your diet, it is best to eat a meal that is less in saturated fat and avoid foods that are high in cholesterol (or fatty foods). Include ample amounts of fiber in your diet since it helps flush away the toxins. Also, don't add too much salt in your diet since it causes water retention in the body which consequently increases the workload of your heart for pumping blood in the system. Moreover, include fruits and whole grains in  your diet. Drinking fresh celery juice can also help lower the blood pressure since the stalk contains a lot anti-inflammatory properties.

Second, Exercise.

The change of lifestyle is as important as the first one. Though not a lot of people do strenuous exercises at the gym, brisk walking and jogging a few blocks would help you maintain a healthy heart and keep plaques at bay. Also, maintaining a healthy weight congruent to your body size is also important. Exercising at least 30 minutes day, 3 times a week is already a good routine for maintaining a healthy heart. Exercising also helps lower your cholesterol level, as well as your blood pressure.

Third, Manage Stress.

Stress is a silent killer so manage your stress well. Amidst the business of your daily tasks, always find time to relax and take a break. Stress has a great influence in plaque build-up since stress causes the body to release chemicals that causes build-up. To manage stress, do what keeps you in a relaxed mood like reading a book, watch comedy movies or go trekking. Having a positive response is good for the body and keep it aligned.

Fourth, Quit Smoking.

If you are not smoking right now, it is best not to start. This will really help you prevent atherosclerosis and heart disease, even the chances of lung cancer. But if you have been smoking for quite a while now, your best option is to quit smoking. Smoking destroys the integrity of the walls of the arteries. In addition, Smoking increases the growth of the coronary arteries, heart and also arteries found in the legs. It also increases your blood pressure as well as your cholesterol level.

Fifth, Take a Nap.

Yes, naps or Siesta is good for the heart. Who would have thought? We always think that for those who sleep during noon are lazy. But according to the Chinese medicine, they  thought otherwise. A nap for 30 minutes a day is a good rest for the heart especially during noon time since it is when the heart works at its peak. If you don't want to take a power nap, calming activities like reading or listening to music will also suffice as long as you are not exerting too much effort. Those who take these power naps everyday has less likely have the chance of having heart problems compared to those who doesn't take the time to rest.

Sixth, Sleep Well.

Sleep! Yes, sleep is the only time that our body system can fully charge after a day of hard work. You need to sleep at least 6-8 hours since that is the needed time for organs to recuperate like liver and the heart. Having a good night's rest will promise a better working day on the following day, feeling rejuvenated and on the go. Also, having less sleep will induce stress to the body which will initiate a cascading effect of damage to the body.

Just remember to take things slow and at your own pace. Be reminded that not everyone has the same exact experience when undergoing a new treatment or health regimen. Always seek for professional advice from your doctor and dietitian to help you manage and start a new health plan. If it is been a long time since you had your last run, be careful not to exert much effort on your first day. Do it gradually in a progressive manner. It takes a lot of getting used to when you are just starting out, but the effects are very rewarding. Being healthy means you love yourself and that you aspire for a better quality life. There is no such thing as too late to change. And so, as early as now - make that first step towards being healthy - soul, mind, body and heart.

Sources
livestrong.com
smmirror.com