How to Keep Your Arteries Clear of Plaque

Arterial plaque is a substance made up of a number of elements (LDL cholesterol being one of the main ones) that stick to the walls of arteries. A buildup of plaque in the arteries can narrow or even completely block the passageways that carry blood through the body, which can cause heart attack or stroke, among other major ailments. Keeping arteries clear of plaque is the most important step to preventing these life-threatening conditions.

Instructions

• 1

  Have cholesterol levels tested by a health professional. Many doctors have access to a device that measures cholesterol levels in the blood. Obtaining the results of a personal cholesterol test can help map out what steps need to be taken to prevent or reduce artery blockage. A cholesterol test will usually require you to go without food for about 12 hours beforehand, and will require a finger prick to obtain a small sample of blood. The test will provide information about your current levels of LDL (so-called "bad" cholesterol), HDL (known as "good" cholesterol), total cholesterol (HDL and LDL numbers combined), triglycerides (basically fats in the blood that can also contribute to heart disease), and blood sugar. Your doctor will let you know what levels of each of these are considered optimum. It is usually best, though, to have a lower level of LDL (bad) cholesterol and a higher level of HDL (good) cholesterol.

• 2

  Create a nutrition plan and stick to it. Your doctor can help you determine the best nutrition plan for your specific needs, but in general, there are a number of foods to avoid and many foods you'll want to eat when maintaining good cholesterol levels. Avoiding trans fats is a very important way to lower LDL cholesterol. Look at ingredient lists and nutrition facts on any food you take in to your body. Anything that contains a hydrogenated or partially hydrogenated oil contains at least some amount of trans fat. Trans fats have been shown to dramatically increase levels of bad cholesterol, thus increasing the chances of arterial plaque buildup significantly. Saturated fats, such as those found in animal products like meats and dairy products, can also contribute to high levels of bad cholesterol. Try to keep these foods to a minimum when creating a nutrition plan.

• 3

  Exercise regularly. Studies have shown that exercise helps reduce LDL cholesterol. If you are currently overweight, even only by a few pounds, your risk for clogged arteries is elevated at least to some degree. Most health professionals recommend at least 30 minutes of moderate to vigorous exercise (such as running, walking or biking) to maintain good cholesterol levels and possibly initiate weight loss (providing a proper nutrition plan has also been implemented). Check with your doctor for an appropriate exercise regimen that fits your health circumstances.