Ways to help prevent atherosclerosis and stroke

Atherosclerosis can affect most arteries in the body such as the arteries in the heart, brain, arms, legs, mesentery and kidneys... This is a chronic vascular disease, often occurring when the endothelium of the arteries is dysfunctional (due to oxidants), combined with the deposition of bad blood fat (high LDL cholesterol), causing the formation and development of atherosclerosis in the blood vessel wall.

Some measures to prevent atherosclerosis

-Have a scientific, healthy diet

A healthy diet can reduce the risk of atherosclerosis, control blood pressure, blood sugar, blood fat and weight. You should eat a lot of vegetables (200 grams/day), fresh fruit (200 grams/day) and cereals every day, choose foods high in fiber, eat a lot of fish (at least 1-2 times/week). A high-fat diet should be reduced by reducing the use of animal fat, margarine, full-fat milk, egg yolks, animal organs (liver, kidney, brain, spleen ...), fried foods, fast food ...

Foods high in salt should be limited, the recommended daily salt intake is less than 6 grams/day (equivalent to a small spoon). You can reduce salt intake by reducing the use of processed foods, choosing fresh foods, not adding salt when cooking, and limiting the use of salt and sauces such as fish sauce and soy sauce when eating.

- No smoking

According to research, smoking is linked to atherosclerosis. Quitting smoking is the most effective and least expensive way to prevent the progression of atherosclerosis. Be determined to quit smoking and avoid secondhand smoke if you are not a smoker. For smokers, doctors can prescribe nicotine replacement products and medications to help them quit successfully.

- Limit alcohol

Drinking too much alcohol can increase blood pressure and lipid disorders, which can lead to the formation of atherosclerotic plaques. Men should not drink more than 2 units of alcohol per day and women should not drink more than 1 unit of alcohol per day. That means men should not drink more than 2 cans of beer or 300 ml of wine or 60 ml of spirits per day; and women should not drink more than half that amount.

- Exercise regularly

Physical activity helps improve weight, blood pressure, blood lipids and blood sugar, thereby reducing atherosclerosis. Professional associations recommend that each person needs to exercise at an average intensity of at least 150 minutes per week (30 minutes per day, at least 5 days per week). You can choose an exercise regimen that suits your ability to exert yourself, starting with muscle activities such as brisk walking. In addition to physical benefits, regular exercise will help you feel more confident and have a better mental state.

-Control ideal weight

Obesity increases the progression of atherosclerosis and diseases such as high blood pressure, diabetes, heart attack, stroke. If you are overweight or obese, you need to lose weight through a suitable diet, physical activity and sometimes take medication as prescribed by your doctor to achieve a normal body mass index.

-Blood pressure control

High blood pressure leads to increased LDL oxidation. High blood pressure also promotes apoptosis of vascular endothelial cells due to increased angiotensin II production, causing endothelial cell disruption and facilitating the easy entry of oxidized LDL molecules into the subendothelium.

If not well controlled, high blood pressure can increase the risk of stroke by 4-6 times, long-term high blood pressure. Hypertensive patients need to reduce blood pressure below 140/90 mmHg by taking antihypertensive drugs and adjusting their lifestyle such as reducing salt intake, exercising, not smoking, limiting alcohol, limiting stress, anxiety...

- Blood sugar control

Diabetes can increase the risk of stroke by 2-4 times. Diabetics need to control blood sugar to reach the target with medication, diet and physical exercise. If you do not have diabetes, you need to have regular health check-ups to screen for diabetes.

- Control blood fat

Too much bad cholesterol can contribute to atherosclerosis, which can lead to strokes and heart attacks. Keep your cholesterol levels within normal limits with diet, exercise, and cholesterol-lowering medications.

In short:Atherosclerosis is a specific type of hardening of the arteries caused by the buildup of fat, cholesterol, and other substances in and on the artery walls. This buildup is called plaque. Unhealthy lifestyle habits, smoking, eating a lot of fast food, greasy food... can easily cause atherosclerosis, even in young people.

The healthy lifestyle changes recommended to treat atherosclerosis also help prevent the disease. Lifestyle changes, such as healthy eating and exercise, may be all that is needed to treat atherosclerosis. But sometimes, medications or surgical procedures may be needed. Medications, with a variety of different drugs available, can slow or even reverse the effects of atherosclerosis./.