The World Health Organization (WHO) says that heart disease is the leading cause of death worldwide. Four out of five deaths from heart disease are caused by heart attacks and strokes, and a third of these deaths occur in people under the age of 70. This reflects the critical nature of heart health.
The health of the heart mainly depends on the arteries. According to the American Heart Foundation, blocked arteries are responsible for heart attacks because they prevent proper blood flow. So, to reduce the risk of heart attack, you need to start by keeping your arteries clean. Arteries become blocked by plaque, causing them to become hard and narrow.
According to Hindustan Times (Hinudstan Times), Varicose vein specialist and vein surgeon Dr. Adikura Super Specialty Hospital in Vadodara, Gujarat. Sumit Kapadia, who has over 18 years of experience in vascular surgery, shared three ways to keep your arteries clear in an Instagram post on November 9.
With healthy lifestyle habits, from exercise to diet, you can prevent artery blockages and lower your risk of life-threatening medical emergencies like heart attacks and strokes later on. Dr. Kapadia shares three ways to keep your arteries clear.
1. Increase your intake of vitamin K2
First, Dr. Kapadia recommends determining whether your body is getting enough vitamin K2. Calcification is one cause of plaque build-up in the arteries and this vitamin helps combat it.
Vitamin K helps transport calcium from the bloodstream into your bones where it needs to go and also helps prevent calcification and hardening of the blood vessels. Sources such as dairy products, eggs and fermented foods are good sources of vitamin K.
2. Reduce refined carbohydrates from your diet
Dr. Kapadia recommends reducing refined carbohydrates from your diet. Too many carbohydrates can be very harmful in the long run. They add that foods like white bread, sweets and cold drinks can cause inflammation and hardening of the blood vessels over time, which can lead to blockages in the arteries.
3. Physical activity for at least 30 minutes every day
Physical activity should eventually become an essential part of your daily routine, says Dr. Physical activity is often associated with weight loss, but it’s also important for keeping your arteries healthy.
Dr. Kapadia said everyone should engage in at least 30 minutes of physical activity daily. He emphasized that activities such as walking, swimming, cycling, gymnastics, or strength training are essential because they help improve blood circulation and maintain a healthy heart.