How to Decrease Plaque in Arteries

Arteries are responsible for carrying oxygen and nutrients from your heart, throughout your body. Normally the arteries are flexible and stretchy like a rubber band; however, arteries can become stiff and hard in a process known as arteriosclerosis. When arteries develop plaque inside of them, this is known as atherosclerosis. Atherosclerosis is a type of arteriosclerosis. Trying to reduce the amount of plaque build-up within your arteries requires strict dietary changes and close monitoring by a physician.

Things You'll Need

• Healthy foods
• Exercise
• Dietary therapy
• Stress management
• Consultation with physician
• Abstinence from smoking

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Instructions

Dietary Changes

• 1

  Maintain a healthy diet. Do not eat foods high in processed fats as this will contribute to high cholesterol, calcium deposits, and other forms of plaque development.

• 2

  Have your physician recommend a dietary therapist to consult with you on what foods are considered most conducive for your condition.

• 3

  Eat fruits and vegetables. According to the Mayo Clinic, fruits, vegetables, and whole grains will allow you to control your weight, cholesterol, and blood pressure.

Exercise &Other Techniques

• 4

  Exercise regularly. An exercise regimen of walking or swimming 30 minutes a day, is a good start.

• 5

  Increase exercise routine to 60 minutes a day. Consistent exercise allows your blood vessels to use oxygen more efficiently and increase blood flow throughout the arteries.

• 6

  Manage stress. Meditation, deep breathing and relaxation techniques can release tension within your muscles.

• 7

  Do not smoke. Smoking contributes to damage of your arteries, which can lead to the progression of atherosclerosis.

Medications &Supplements

• 8

  Use medications as prescribed by your physician. Dietary changes alone may not reduce plaque build-up. Cholesterol or blood medications may be necessary to reduce fatty deposits within the arteries.

• 9

  Take aspirin if your physician permits. Aspirin can reduce the development of platelets clumping within the arteries, which could cause further arterial blockage.

• 10

  Take supplements that contain folic acid and omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fatty acids may help treat atherosclerosis by preventing the development of plaque and blood clots. Folic acid can significantly reduce arterial plaque buildup.

• 11

  Take vitamins rich in antioxidants, such as vitamin C and vitamin E. Eat red berries such as strawberries and raspberries, and oranges, which are rich in antioxidants.

• 12

  Eat more foods that contain beta-carotene such as carrots and leafy greens like spinach. Foods that are rich in beta-carotene can help prevent the build-up of plaque.