Clogged arteries, cholesterol, obesity, high blood pressure

1. Dietary Changes

Reduce:

• Saturated fats: Avoid processed meats, full-fat dairy, and fried foods.
• Trans fats: Eliminate foods with hydrogenated oils like margarine and pastries.
• Salt: Limit sodium intake to less than 2,300 mg/day (or 1,500 mg if you have high blood pressure).

Increase:

• Fruits and vegetables: Rich in fiber, potassium, and antioxidants.
• Whole grains: Oats, quinoa, and brown rice can lower cholesterol.
• Healthy fats: Focus on omega-3 fatty acids from fish, walnuts, and flaxseeds.
• Plant-based proteins: Beans, lentils, and tofu instead of red meats.

2. Exercise Regularly

• Frequency: Aim for 30–60 minutes of moderate exercise (e.g., brisk walking, cycling) most days.
• Strength training: Twice a week to improve overall metabolism and heart health.

3. Weight Management

• Calorie control: Create a calorie deficit by consuming fewer calories than you burn.
• Portion control: Use smaller plates and mindful eating to avoid overeating.
• Track progress: Monitor your weight, waist size, and activity level.

4. Control Cholesterol

• Take steps to raise HDL (good cholesterol):
  • Aerobic exercise.
  • Include olive oil and fatty fish in your diet.
• Lower LDL (bad cholesterol):
  • Eat more fiber (e.g., legumes, fruits, and veggies).
  • Avoid high-sugar processed foods.

5. Manage High Blood Pressure

• Relaxation techniques: Practice deep breathing, meditation, or yoga.
• Limit alcohol: No more than 1 drink/day for women and 2 for men.
• Stay hydrated: Drink plenty of water.

6. Clogged Arteries Prevention

• Garlic: Has anti-inflammatory and cholesterol-lowering properties.
• Turmeric: Contains curcumin, which may reduce arterial inflammation.
• Green tea: Rich in antioxidants, which may help improve arterial health.

7. Lifestyle Habits

• Quit smoking: Smoking damages arteries and raises blood pressure.
• Sleep well: Aim for 7–8 hours of quality sleep each night.
• Regular health check-ups: Monitor cholesterol, blood pressure, and weight regularly.

8. When to See a Doctor

• Persistent symptoms like chest pain, shortness of breath, or dizziness require immediate medical attention.
• If you’re already on medication for any condition, follow your doctor’s advice and review your treatment regularly.

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