Are Your Arteries Sticky? What You Need to Know to Keep Them Clear!
Have you ever thought about how "sticky" your arteries might be? While it might sound strange, sticky arteries—caused by plaque buildup—are one of the leading factors behind heart disease, stroke, and other serious health conditions. The good news? There are simple, natural ways to clear them up and improve your heart health.
Recent Findings:
Plaque builds up in the arteries when cholesterol, fats, and other substances stick to the arterial walls. Over time, this buildup narrows the arteries, restricting blood flow and increasing the risk of cardiovascular problems. Studies show that inflammation, poor diet, and lack of exercise are major contributors to this problem. But here’s the silver lining: the process is reversible.
Recent research highlights how chronic inflammation acts as a catalyst for arterial plaque formation. Inflammatory markers like CRP (C-reactive protein) are often elevated in individuals with heart disease, indicating that addressing inflammation is key to reducing plaque and improving heart health. Diets high in processed foods, refined sugars, and trans fats increase this inflammation, whereas whole, nutrient-dense foods help counteract it.
Practical Applications: You can take simple steps today to reduce plaque and promote healthy arteries:
Eat Whole Foods: Focus on nutrient-dense, anti-inflammatory foods—think leafy greens, berries, nuts, and seeds. These foods are rich in antioxidants that help combat oxidative stress, a contributor to arterial damage.
Healthy Fats: Incorporate omega-3-rich foods like Salmon, Mackerel, Sardines, Anchovies & supplements like NutriDyn Omega Pure EPA-DHA 2400 to combat inflammation and support healthy blood flow.
Reduce Omega-6 Rich Foods: Excessive omega-6 fatty acids, commonly found in vegetable oils like corn, soybean, and sunflower oil, which promote inflammation. Aim for a balanced ratio of omega-6 to omega-3 fats of 2:1 to support heart health.
Exercise Regularly: Just 30 minutes of movement a day can boost circulation, lower blood pressure, and reduce plaque buildup. Activities like brisk walking, swimming, or cycling are excellent for heart health.
Detoxify Naturally: Support your body’s detox pathways with foods like garlic, turmeric, and green tea. These natural detoxifiers help clear toxins that contribute to arterial plaque.
Manage Stress: Chronic stress raises cortisol levels, which can increase inflammation and negatively impact heart health. Incorporating stress-reducing practices like meditation, yoga, or deep breathing can make a significant difference.
The 7 Systems Plan focuses on these foundational steps to help your body heal from the inside out, improving not only your heart health but your overall vitality.
Strategies to Reduce Chronic Inflammation
At Essential Health, we prioritize personalized approaches to managing chronic inflammation. Here are some strategies that have proven effective:
1. Adopt an Anti-Inflammatory Diet
Focus on Whole Foods: Incorporate fresh fruits, vegetables, whole grains, and lean proteins.
Omega-3 Fatty Acids: Found in fatty fish like salmon and flaxseeds, omega-3s help lower inflammation.
Avoid Pro-Inflammatory Foods: Limit intake of processed foods, sugary snacks, and refined oils.
2. Prioritize Stress Management
Chronic stress can exacerbate inflammation. Techniques such as mindfulness, meditation, deep breathing exercises, and yoga can help lower stress levels and reduce inflammation.
3. Engage in Regular Physical Activity
Moderate exercise, such as walking, cycling, or swimming, can help lower inflammation markers. Aim for at least 30 minutes of activity most days of the week.
4. Improve Sleep Quality
Sleep is when the body repairs and regenerates. Poor sleep can disrupt these processes and contribute to inflammation. Aim for 7-9 hours of quality sleep per night and establish a consistent sleep schedule.
5. Minimize Exposure to Environmental Toxins
Use Natural Cleaning and Personal Care Products: Reduce exposure to harmful chemicals by choosing non-toxic alternatives.
Improve Indoor Air Quality: Use air purifiers and keep your home ventilated to limit exposure to indoor pollutants.
Final Thoughts
Conclusion: Your arteries don’t have to stay sticky. With the right lifestyle changes, you can support your heart and live a healthier, longer life. Ready to take the next step? Schedule a consultation today or explore how the 7 Systems Plan can help you transform your health.
Empower your body, nurture your health, and take the first step towards a life free of chronic inflammation.
Dr. Mike Hanson
References:
Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25), 2302-2314. Link
Simopoulos, A. P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine, 226(6), 674-688. Link
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