Maintaining healthy arteries is crucial for overall well-being, as they are the vital highways that carry oxygen-rich blood throughout the body. Just as we clean our homes, keeping our arteries "clean" and clear of plaque buildup is essential for preventing heart attacks, strokes, and other cardiovascular ailments. Vascular surgeons, experts in treating blood vessel disorders, recommend several lifestyle changes and proactive measures to promote vascular health. Here are four vascular-surgeon-recommended steps to keep your arteries clean and healthy:

1. Embrace a Heart-Healthy Diet

Diet plays a significant role in artery health. Building meals around vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, and fish is recommended. These foods are rich in fiber, nutrients, and antioxidants, which help reduce inflammation and protect blood vessels from damage. Limiting saturated fats, trans fats, excess sodium, and refined sugars is equally important, as these can contribute to plaque buildup and high blood pressure. A Mediterranean or DASH-style diet can effectively lower low-density lipoprotein (LDL) cholesterol and blood pressure over time.

2. Move with Intent

Regular physical activity is a cornerstone of vascular health. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, cycling, swimming, or light strength training. Exercise improves circulation, strengthens the heart muscle, lowers blood pressure and cholesterol, and helps manage weight – all critical factors in preventing arterial disease. Even short bursts of activity, like taking the stairs or walking during breaks, can make a difference. For individuals with peripheral artery disease (PAD), intermittent walking – short intervals of brisk walking followed by rest – can promote the growth of collateral arteries and improve blood flow to the legs.

3. Know Your Numbers

Regular health screenings are essential for monitoring key indicators of vascular health. It is important to check fasting lipid profile, blood pressure, blood sugar, and waist size. While targets are personal, many adults benefit from lower LDL cholesterol, steady systolic pressure below 130 mmHg, and a healthy weight. Reviewing these numbers with a healthcare provider can help in early detection and management of potential problems.

4. Quit Tobacco Completely

Smoking and smokeless tobacco are major risk factors for vascular disease. Tobacco use injures artery walls and accelerates plaque buildup, increasing the risk of blood clots and other complications. Quitting smoking is one of the most impactful steps one can take to improve vascular health. A comprehensive plan that combines counseling, nicotine replacement, or prescription aids can increase the chances of success. Improvements in blood flow can be noticed within weeks of quitting.

In conclusion, maintaining clean and healthy arteries involves a combination of lifestyle modifications and proactive measures. By adopting a heart-healthy diet, engaging in regular physical activity, monitoring key health indicators, and avoiding tobacco use, individuals can significantly reduce their risk of vascular disease and promote long-term cardiovascular well-being. Consulting with a vascular surgeon or healthcare provider can provide personalized guidance and support for optimizing vascular health.