Butter, margarine, cheese, full-fat dairy products, red meat, and processed meats are a few examples where you can expect to find excessive levels of these fats. [2] X Research source Check saturated fat levels on food labels and limit your daily caloric intake to less than 10% of your caloric intake per day. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Olive oil Canola oil Peanut oil Sunflower oil
Flaxseeds and flaxseed oil Walnuts Chia seeds Soy products and tofu Legumes Leafy green vegetables Avocados
You should try to eat 3 servings of whole-grain options each day. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source These include whole-wheat pasta, quinoa, brown rice, oats, nine-grain bread, etc.
Limit yourself to a maximum of 5 sugary items a week (and fewer when you can). [11] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Beans Apples Citrus fruits Oats and barley Nuts Cauliflower Green beans Potatoes Carrots Generally speaking, try to eat 21 to 25 grams of fiber a day if you’re a woman and 30 to 38 grams each day if you’re a man.
If your doctor has already diagnosed you with high blood pressure, then you should set even stricter limits around 1,500 mg daily. [14] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Quitting cold turkey often proves too difficult for many. Take advantage of smoking cessation aids such as nicotine patches and gums, support communities, etc. as you undertake the process of cutting out tobacco use.
Once you acclimate to an exercise routine, aim to complete 30 minutes of moderate aerobic activity (such as jogging or cycling) 5 times a week. If you prefer high-intensity workouts (such as CrossFit routines), then aim for 75 minutes a week. Aerobic exercise is anything that gets your heart rate up. It can include high-impact running or sports or low-impact exercises such as swimming and biking.
Medical professionals consider 25 to 29. 9 overweight and consider 30 or higher obese.
Increasing your level of physical activity Meditation Calming activities such as yoga or tai chi. Enjoying music, movies, or other art that you find calming and peaceful Channeling the energy into some of your favorite relaxing hobbies
Beer: 12 ounces Wine: 5 ounces Liquor: 1. 5 ounces
Be sure to read the label on your fish oil supplements so you know how many to take each day. Take them as recommended.
Read the label to check the dosing, then take this supplement as recommended.
Read the label on your supplement and take it as directed.
Stroke Infection Bleeding Liver damage
If you’re taking a supplement, read the label first so that you know how much to take.
Be sure to check the label for proper dosing.
Make sure you’re taking your supplement as directed on the label.
Crushing pressure in your chest Pain in your shoulder or arm Shortness of breath Sweating Pain in your neck or jaw (especially for women)
If you have risk factors for clogged arteries, such as high blood pressure, high cholesterol, diabetes, tobacco use, obesity, inactivity, or family history, then your wellness visits are extremely important. Your doctor can help you manage your conditions and take steps to support your artery health.
The medications usually only work if you’re also eating well, so be sure to keep up your positive changes. Additionally, you might ask your doctor for a referral to a dietitian to get a healthy eating plan designed to meet your needs and food preferences.
After you have this procedure done, you’ll need to stick with your healthy diet and lifestyle changes to keep your artery clear. If an artery in your heart has a severe clog, your doctor may decide to do a heart bypass, which helps the blood go around the clog so that you can recover. However, this is only done in severe cases, so you likely don’t need to worry about it.
