How Can I Lower Plaque?

Plaque sticks to the walls of our arteries. The buildup of plaque can be quite substantial over time. This can cause a number of health problems. A heart attack or stroke can easily become a threat unless you do something to lower the plaque in your circulatory system. One of the best ways to lower plaque is to raise your HDL levels. According to Promote Health.com, "HDL ... helps to pick up excess plaque buildup from your arteries and transfers it to your liver, where it's broken down."

Instructions

• 1

  Talk with your doctor about starting a regular exercise routine. Moderate exercise can help raise your levels of HDL and fight off unhealthy plaque buildup. Walking at a moderate pace for 30 minutes three days a week is a good place to start.

• 2

  Incorporate healthy omega-3 fatty acids into your diet. Omega-3 can be found in fish and nuts. Eating these foods on a regular basis will help raise your HDL. According the to University of Maryland Medical Center.com, "Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the two omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease including high cholesterol and high blood pressure."

• 3

  Cut back on saturated fats. According to Cleveland Clinic.com, "The dietary reference intake for fat in adults is 25 to 35 percent of total calories from fat." This means that from the total number of calories consumed during one day, only 25 to 35 percent of it should be fat. Cut back on unhealthy fats by eating a well-balanced diet. Stay away from fast food and sweet treats.

• 4

  Get more fiber in your diet. Food items like whole grains, fruits and vegetables are natural ways to get more fiber. Purchase fiber in powder form to help combat plaque buildup.

• 5

  Drink a bit of alcohol to help raise HDL levels and combat plaque. According to the American Heart Association, "One to two drinks per day of any alcohol type have been shown to increase HDL cholesterol by about 12 percent."