Ways to help prevent atherosclerosis and stroke.

Atherosclerosis can affect most arteries in the body, including those in the heart, brain, arms, legs, mesentery, and kidneys. It is a chronic vascular disease that usually occurs when there is dysfunction of the arterial endothelium (due to oxidative stress), combined with the deposition of bad cholesterol (high LDL cholesterol), leading to the formation and development of atherosclerosis in the blood vessel walls.

Some measures to prevent atherosclerosis

ButHave a scientific and healthy diet.

A healthy diet can reduce the risk of atherosclerosis, control blood pressure, blood sugar, blood lipids, and weight. It's important to eat plenty of vegetables (200 grams/day), fresh fruit (200 grams/day), and whole grains daily, choose high-fiber foods, and eat plenty of fish (at least 1-2 times/week). High-fat diets should be reduced by cutting back on animal fats, margarine, full-fat milk, egg yolks, organ meats (liver, kidneys, brain, spleen, etc.), fried foods, and fast food.

It is necessary to limit foods high in salt; the recommended daily salt intake is less than 6 grams/day (equivalent to one teaspoon). A low-salt diet can be achieved by reducing the consumption of processed foods, choosing fresh foods, avoiding excessive salt when cooking, and limiting the use of additional salt and sauces such as fish sauce and soy sauce when eating.

- Do not smoke.

Studies show that smoking is linked to atherosclerosis. Therefore, quitting smoking is the most effective and least expensive way to prevent the progression of atherosclerosis. A firm commitment to quitting smoking and avoiding secondhand smoke is essential if you are not a smoker. For smokers, doctors may prescribe nicotine replacement products and medications to help them successfully quit.

- Limit alcohol consumption.

Drinking excessive amounts of alcohol can increase blood pressure and cause dyslipidemia, leading to the formation of atherosclerotic plaques. Individuals should not consume more than 2 units of alcohol per day for men and 1 unit for women. This means men should not drink more than 2 cans of beer, 300 ml of wine, or 60 ml of spirits per day; while women should not drink more than half of 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 should engage in at least 150 minutes of moderate-intensity exercise per week (30 minutes per day, at least 5 days per week). You can choose an exercise regimen that suits your fitness level, starting with muscle-building activities like brisk walking. In addition to physical benefits, regular exercise will boost self-confidence and improve mental well-being.

ButMaintaining an ideal weight

Obesity increases the progression of atherosclerosis and increases the risk of diseases such as hypertension, diabetes, myocardial infarction, and stroke. If you are overweight or obese, you need to lose weight through a proper diet, physical activity, and sometimes medication as prescribed by a doctor to achieve a normal body mass index.

ButControl blood pressure

High blood pressure leads to increased oxidized LDL. Hypertension also promotes apoptosis of vascular endothelial cells by increasing angiotensin II production, causing endothelial cells to become disconnected and facilitating the entry of oxidized LDL molecules into the subendothelial layer.

If left uncontrolled, high blood pressure can increase the risk of stroke by 4-6 times over the long term. Patients with high blood pressure need to have their blood pressure lowered to below 140/90 mmHg by taking antihypertensive medication and making lifestyle adjustments such as reducing salt intake, exercising, quitting smoking, limiting alcohol consumption, and reducing stress and anxiety.

- Blood sugar control

Diabetes can increase the risk of stroke by 2-4 times. Diabetic patients need to control their blood sugar to achieve target levels through medication, diet, and physical activity. If you do not have diabetes, you should have regular health checkups to screen for the disease.

- Control blood lipids

Too much bad cholesterol can contribute to atherosclerosis, leading to stroke and heart attack. Keep your blood lipid levels within normal limits through diet, exercise, and cholesterol-lowering medication.

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 walls of the arteries. This buildup is called plaque. Unhealthy lifestyle habits, smoking, and a diet high in fast food and fatty foods easily lead to atherosclerosis, even in young people.

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, medication or surgical procedures may be necessary. Medications, with many different types available, can slow or even reverse the effects of atherosclerosis.