antioxidants and increases nitric oxide production. In a study of 15 men with coronary heart disease, researchers found that 2.4 grams of aged garlic extract reduced endothelial dysfunction by 44 percent. It’s best to eat either raw garlic or aged (fermented) garlic, but you can also take Kyolic aged garlic extract.
4. Smoking
If you smoke, stop. Scientists have shown smoking damages the artery walls, which can lead to atherosclerosis. This makes it easier for plaque to build up. Smoking is even riskier when you have other risk factors like high blood pressure or diabetes.
If you need help quitting, talk with your healthcare provider. He or she has information on medicines, nicotine replacement products, and programs to make it easier. Also, avoid places where there is cigarette smoke. Research suggests that smoke from others can increase your risk of atherosclerosis.
RELATED: Smoking Creates Long-Lasting Risk for Clogged Leg Arteries
5. Exercise
Exercise regularly. Regular aerobic exercise can help fight atherosclerosis by reducing the amount of fat in your blood, lowering your blood pressure and cholesterol, and controlling your weight.
It’s never too late to start exercising. Brisk walking, swimming, and bicycling are good choices. It’s OK to start slowly and work up to at least 30 to 40 minutes, 4 to 5 days a week. But before you begin, ask your healthcare provider’s advice about what kind of exercise program is right for you.
6. Checkups
Get regular checkups. Have your healthcare provider check your blood pressure and cholesterol. High blood pressure can further complicate atherosclerosis by causing artery walls to harden and thicken. This condition is called arteriosclerosis. Talk about your health and your risk factors for atherosclerosis with your provider.
7. Know Your Diabetes Do’s/Don’ts
Control diabetes with your healthcare provider’s help. People who have diabetes develop atherosclerosis more quickly. If you have diabetes, control your blood sugar level carefully.
Will I know if I have it?
Because symptoms appear only after the damage has been done, don’t wait for symptoms to develop before doing something about atherosclerosis. Begin by making the above lifestyle changes even if you feel well.
Together, you and your healthcare provider can decide what steps you need to take to stay healthy.
Founded in 1974, the Association of Black Cardiologists, Inc., (ABC) is a nonprofit organization with an international membership of 1,700 health professionals, lay members of the community (Community Health Advocates), corporate members, and institutional members. The ABC is dedicated to eliminating the disparities related to cardiovascular disease in all people of color. Today, the ABC’s public and private partnerships continue to increase our impact in communities across the nation. For more information, visit abcardio.org.