Atherosclerosis is a medical condition characterized by the buildup of plaque inside arteries. It is often referred to as a “silent” disease because it typically has no symptoms until a heart attack or stroke occurs.

Atherosclerosis is a major cause of heart disease, the leading cause of death in the United States. However, there are things you can do to prevent atherosclerosis and protect your heart.

Eat a Heart-Healthy Diet

Your diet plays a major role in your heart health. A healthy diet can help lower your risk of developing atherosclerosis. Some foods that are good for your heart include:.

Fruits and vegetables
Whole grains
Lean meats, such as chicken and fish
Low-fat dairy products
Healthy fats, such as olive oil and nuts

Avoid unhealthy foods, such as those that are high in saturated and trans fats, sodium, and added sugar. These foods can contribute to high blood pressure, high cholesterol, and other risk factors for atherosclerosis.

Exercise Regularly

Regular exercise is important for your heart health. Exercise can help improve your cardiovascular health, lower your blood pressure, and reduce your risk of developing atherosclerosis.

Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can include walking, swimming, biking, or other activities that get your heart rate up.

Quit Smoking

Smoking is a major risk factor for atherosclerosis and heart disease. If you smoke, it’s important to quit. Talk to your doctor about what strategies might work best for you, such as nicotine replacement therapy or prescription medications.

Manage Your Weight

Being overweight or obese can increase your risk of developing atherosclerosis. Talk to your doctor about what your ideal weight is and how to achieve it. Eating a healthy diet and exercising regularly can help you maintain a healthy weight.

Manage Your Blood Pressure

High blood pressure is a common risk factor for atherosclerosis. If you have high blood pressure, work with your doctor to manage it. Your doctor may recommend medication, lifestyle changes, or both to help lower your blood pressure.

Manage Your Cholesterol

High cholesterol levels can contribute to atherosclerosis. If you have high cholesterol, your doctor may recommend lifestyle changes, such as a healthy diet and regular exercise, as well as medication to help lower your cholesterol levels.

Manage Diabetes

Diabetes is a risk factor for atherosclerosis. If you have diabetes, it’s important to manage your blood sugar levels. This can help lower your risk of developing atherosclerosis and other complications of diabetes.

Reduce Stress

Chronic stress can increase your risk of developing atherosclerosis. Find ways to reduce stress in your life, such as meditation, yoga, or deep breathing exercises.

Get Regular Check-Ups

Regular check-ups with your doctor can help identify risk factors for atherosclerosis early on. Your doctor may recommend certain tests, such as a cholesterol screening or blood pressure check, to help determine your risk.