Go for a walk once or twice a week. When that fits into your schedule, go for more walks. Slowly build up your routine and your stamina. Aim to get 30 minutes of moderately intense exercise at least five days per week. When you eat better and move more, the natural result might be that you lose weight.
Carrying extra weight increases your LDL cholesterol. That increases your risk for plaque buildup. Losing as little as 5 to 10 percent of your body weight can have a huge impact on your health, including your cholesterol. The day you quit smoking, your health will start to rebound.
Quitting smoking may help raise your HDL levels, too. Talk to your doctor if you need help quitting smoking. They can recommend smoking cessation programs and resources. Too much alcohol can also affect your heart. But some studies have shown that moderate use of alcohol may increase your HDL levels. These studies are not definitive enough for doctors to encourage anyone to drink for heart health.
Read more: Can drinking alcohol affect your heart health? Be sure to take your cholesterol medication as prescribed. Many medications may also work better when you make healthy lifestyle changes. If your doctor discovers that one or more of your arteries is blocked, lifestyle changes may not be enough. Instead, your doctor may suggest an invasive treatment to remove or bypass the blockages. During these procedures, your doctor will insert a tiny tube into your artery to suck out the plaque or break up the plaque atherectomy.
Your doctor may then leave behind a tiny metal structure stent that helps support the artery and increase blood flow. During this surgery, your doctor will remove arteries from other parts of your body and replace the blocked artery. If blockages remain untreated, you could experience serious health complications like a stroke, aneurysm, or heart attack. If you were diagnosed with arterial blockages, now is the time to get healthy.
Though there is little you can do to unclog arteries, you can do a lot to prevent additional buildup. The more risk factors for heart disease you have, the more likely you are to develop coronary artery disease. You can prevent or treat many forms of heart disease by making healthy lifestyle choices.
Exercise is also the absolute best way to increase your circulation. There are two types of exercise that can lower your risk of coronary artery disease: cardiovascular exercise and resistance training. Remember: Start all exercise slowly and increase it until you meet your goals.
Cardiovascular exercise increases the number of blood vessels. It relies on the big muscles in your legs to help you exert yourself. Aim for 30 minutes of uninterrupted cardio exercise a day, at least five days a week. Resistance training increases the size of blood vessels.
It leads to impaired quality of life and increased risk of death from heart attack and stroke. NICE guidelines recommend a three-month supervised exercise program to reduce pain, improve heart health, boost mood, improve sleep, maintain a healthy weight and ultimately lower the need for vascular procedures on the legs, such as clearing blood vessels and placing a stent.
Patients should aim to complete minutes of walking per session, according to the infographic, and three to five sessions per week. On at least two days per week, they should also incorporate strength and balance activities, such as yoga, dance, tai chi, bowling or lifting weights at a gym.
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