If you get diagnosed with heart disease, it can seem like it happened suddenly. But usually, heart disease starts silently and slowly gets worse. You may not notice symptoms for a long time but plaque (which is made up of cholesterol, fat and calcium) can be building up in your arteries and causing heart disease.
Your arteries carry blood filled with oxygen to every organ in your body. Plaque buildups can make your blood vessels narrower. That makes it harder for blood to flow, so your heart has to work harder and your risk of heart attack, stroke and other serious conditions goes up.
But you can take steps to protect your heart. “Simple daily habits can help prevent plaque buildup and keep your arteries healthy,” said Ankur Gupta, MD, an interventional cardiologist with Banner - University Medicine Cardiology Scottsdale.
How plaque builds up in your arteries
Plaque buildup, known as atherosclerosis, begins when the inside walls of your arteries become damaged. Things like high cholesterol, high blood pressure, smoking or diabetes usually cause this damage. Over time, fatty deposits collect at these weak spots and then harden.
You may not feel any symptoms until the buildup gets worse, which is why it’s so important to take steps to prevent it.
How to keep arteries clear with lifestyle habits
Follow these lifestyle habits for heart health to lower the likelihood you’ll have plaque buildup in your arteries. “These ‘drive-by interventions’ are quick, everyday actions that make a big difference for your heart over the long term,” Dr. Gupta said.
1. Eat a healthy-arteries diet
What you eat makes a big difference for your artery health. “The right food choices can help lower cholesterol and keep your blood flowing smoothly,” Dr. Gupta said.
Focus on:
- High-fiber foods like fruits, vegetables, beans and whole grains
- Lean proteins like fish, chicken and legumes
- Heart-healthy fats like olive oil, nuts and avocado
Limit processed and fried foods, added sugar and saturated fats.
A Mediterranean-style or DASH diet centered around colorful produce, whole grains and healthy fats can protect arteries and lower the risk of heart disease.
2. Move your body regularly
Exercise helps your body use oxygen more efficiently and keeps your circulation strong. Exercise can also raise your “good” HDL cholesterol while lowering “bad” LDL cholesterol.
“Aim for at least 150 minutes of moderate activity each week, like brisk walking, swimming or cycling,” Dr. Gupta said. Even small efforts count. Try taking a 10-minute walk after meals or stretching during breaks at work.
3. Don’t smoke or vape
Smoking is one of the fastest ways to damage your arteries. The chemicals in tobacco hurt your blood vessel walls, promote plaque buildup and make it easier for clots to form. The same goes for vaping products that contain nicotine.
Even if you’ve smoked or vaped for a long time, it’s not too late to quit. The benefits of quitting begin almost immediately. “Within weeks, circulation improves and your arteries start to repair themselves,” Dr. Gupta said.
4. Manage blood pressure and cholesterol
High blood pressure and cholesterol often cause no symptoms but both silently damage your arteries over time. That’s why regular screenings are key.
Talk to your provider about your numbers and whether you need lifestyle changes or medications. Managing high blood pressure and cholesterol can help with clogged arteries prevention.
5. Watch your weight but focus on habits, not perfection
Carrying extra weight can strain your heart and arteries. But even a weight loss of 5% to 10% can improve blood pressure and cholesterol. Instead of focusing on the scale, pay attention to consistent, healthy habits, like balanced meals, regular physical activity and stress control.
6. Focus on sleep and stress management
“Poor sleep and chronic stress can raise your blood pressure and increase inflammation in your arteries,” Dr. Gupta said. To sleep better, create a calming bedtime routine, limit screens before bed and aim for seven to eight hours of sleep each night.
Managing stress is just as important. Try deep breathing, mindfulness, journaling or gentle exercise to relax your mind and body.
7. Limit alcohol
Too much alcohol can raise blood pressure and triglyceride levels. For heart health, it’s best to avoid or limit alcohol. If you choose to drink, keep it to no more than one drink per day for women and two for men.
Signs your arteries may not be healthy:
In the early stages, clogged arteries may not cause symptoms. As the buildup gets worse, you might notice:
- Chest pain or pressure
- Shortness of breath
- Fatigue with light activity
- Numbness or weakness in your arms or legs
These symptoms can also be linked to other conditions but it’s always best to get checked by a doctor. Getting care is especially important if you have risk factors like smoking, diabetes or high blood pressure.
When lifestyle changes aren’t enough
Every healthy choice you make, like what you eat, how you move and how much you rest, helps keep your arteries clear and your heart strong.
But sometimes, even if you follow healthy habits, genetics or long-term risk factors can lead to plaque buildup. Tests such as a cholesterol panel, CT scan or angiogram can help your doctor see how healthy your arteries are. If you need treatment, advanced, minimally invasive options can restore healthy blood flow and help you recover.
If you’re concerned about your heart health, reach out to a Banner Health cardiologist to find out more about your risk factors and what you can do to keep your heart healthy.
