Reduce arterial plaque: 3 natural ways to cleanse arteries at home

According to statistics from cardiovascular organizations worldwide, cardiovascular disease remains the leading cause of death, with arterial plaque and arterial blockage being the most dangerous factors. Many people only discover the problem when serious symptoms appear, such as chest pain, shortness of breath, or stroke.

In reality, clearing arterial plaque is not something that can be done entirely in a short period. However, managing bad cholesterol (LDL), changing dietary habits, and adopting a healthy lifestyle can help slow down plaque buildup, reduce the risk of arterial blockage, and protect long-term cardiovascular health.

In this article, Tiptory will help you understand the causes of arterial plaque formation, the habits that worsen this condition, and provide practical solutions to lower cholesterol, improve blood circulation, and maintain a healthy cardiovascular system.

Method 1: Tips for lowering cholesterol through lifestyle and exercise

Tip 1: Exercise helps reduce arterial plaque

Maintain 150 minutes of aerobic activity per week

Regular aerobic exercise is one of the effective ways to help support reducing bad cholesterol (LDL), increasing good cholesterol (HDL), and improving cardiovascular health. Additionally, physical activity helps control blood pressure, burn excess fat, and reduce the risk of further arterial plaque formation.

To achieve these benefits, you should maintain at least:

• 30 minutes of exercise per day.
• 5 days per week.
• A total of approximately 150 minutes of moderate-intensity activity.

Choose suitable exercises

Simple, easy-to-perform exercises can bring positive effects to the cardiovascular system, such as:

• Brisk walking.
• Light jogging.
• Cycling.
• Swimming.
• Stair climbing.
• Aerobics.

These activities help increase blood circulation, support clearing arterial plaque by controlling cholesterol buildup and better protecting blood vessel walls.

Exercise at a moderate intensity

A workout reaches moderate intensity when:

• Your heart rate is higher than normal.
• Your breathing starts to quicken.
• You can still talk, but not as comfortably as when resting.

This is the level of exercise recommended by many experts to support cardiovascular health without putting too much strain on the body.

Start at a level appropriate for your physical condition

If you don't have a regular exercise habit, don't try to overexert yourself from the beginning.

You can follow these steps:

1. Start with 10 minutes per session.
2. Maintain this consistently for the first few weeks.
3. Gradually increase the exercise time to 15-20 minutes.
4. Slowly increase intensity and aim for 30 minutes per day.

Gradually increasing physical activity will help your body adapt better, reduce the risk of injury, and create a long-term habit to control high cholesterol, prevent arterial blockage, and maintain a healthy cardiovascular system.

Tip 2: Manage stress to protect arteries

Reducing stress helps protect cardiovascular health

Few realize that prolonged stress not only affects mental well-being but also directly impacts the cardiovascular system. When the body is frequently under stress, blood pressure tends to rise, the heart works harder, and the risk of cardiovascular diseases also increases.

Effectively managing stress can help stabilize blood pressure, reduce pressure on blood vessel walls, and limit factors that increase the risk of arterial blockage.

Recognize signs of prolonged stress

You should pay attention if you frequently experience conditions such as:

• Difficulty sleeping or restless sleep.
• Persistent fatigue.
• Irritability, anxiety.
• Difficulty concentrating at work and in life.
• A continuous feeling of pressure for an extended period.

These are signs that the body is being affected by stress and needs early adjustment to protect cardiovascular health.

Apply simple stress reduction methods

The following habits can help the body relax and improve mood every day:

• Meditate for 10-15 minutes daily.
• Practice deep breathing exercises.
• Walk or engage in light outdoor activity.
• Dedicate time to personal hobbies.
• Listen to relaxing music or read books.

Regularly maintaining these activities can help reduce psychological pressure, support blood pressure control, and contribute to limiting factors affecting arterial plaque.

Share when feeling overwhelmed

When pressure becomes difficult to control, don't try to bear it alone. Talking to family, friends, or a mental health professional can help relieve emotions and find appropriate solutions.

You can:

1. Share what is causing you anxiety.
2. Seek advice from a trusted person.
3. Actively see a mental health professional if stress persists.
4. Build a support network from family and friends.

Good stress management not only helps improve quality of life but is also an important step in protecting the cardiovascular system, helping to lower cholesterol, reduce the risk of atherosclerosis, and maintain long-term health.

Tip 3: Limit alcohol to protect heart health

Control daily alcohol consumption

Excessive alcohol consumption can negatively affect the cardiovascular system, leading to increased blood pressure, dyslipidemia, and a higher risk of diseases related to atherosclerosis. If you consume alcoholic beverages, you should limit it to an appropriate level.

Recommended consumption levels:

• Men: No more than 2 alcoholic units per day.
• Women: No more than 1 alcoholic unit per day.

Controlling alcohol intake helps reduce strain on the circulatory system and supports the maintenance of stable cardiovascular health.

Understand the impact of alcohol on arteries

When consumed excessively over a long period, alcohol can cause many adverse effects such as:

• Increasing blood pressure.
• Causing cholesterol imbalance in the blood.
• Lowering good cholesterol (HDL).
• Increasing the risk of heart disease.
• Contributing to the progression of arterial blockage.

These are all factors that increase the risk of serious cardiovascular complications if not controlled in time.

Be careful with "hidden" calories in alcoholic beverages

Many people only focus on food intake and overlook calories from alcohol. In fact, alcoholic beverages can provide a significant amount of energy, easily leading to weight gain and fat accumulation.

To limit negative impacts, you should:

• Reduce the frequency of drinking alcohol during the week.
• Limit high-alcohol beverages.
• Drink plenty of water when attending parties or meeting friends.
• Prioritize healthier options when possible.

Build heart-healthy habits

In addition to limiting alcohol, you should also combine other measures to support cardiovascular health such as:

1. Maintain a balanced diet.
2. Exercise regularly.
3. Control weight appropriately.
4. Monitor blood pressure and cholesterol regularly.
5. Limit tobacco and other stimulants.

Small but consistent changes will help support lowering cholesterol, limiting the development of arterial plaque, and reducing the risk of cardiovascular diseases in the future.

Tip 4: Quit smoking to reduce the risk of arterial blockage

Quitting smoking is a crucial step to protect arteries

If you smoke, quitting this habit can bring far greater benefits than any other single lifestyle change. Tobacco smoke contains thousands of toxic chemicals that can damage blood vessel walls, promote atherosclerosis, and increase the risk of serious cardiovascular diseases.

Quitting smoking helps to:

• Protect artery walls from damage.
• Improve blood circulation.
• Reduce the risk of heart attack and stroke.
• Support blood pressure control.
• Enhance long-term cardiovascular health.

Understand the harmful effects of smoking on the cardiovascular system

Long-term smoking can lead to many serious consequences such as:

• Weakening artery walls.
• Increasing the risk of blood clot formation.
• Accelerating the accumulation of arterial plaque.
• Reducing the amount of oxygen supplied to the heart and other organs.
• Increasing the risk of arterial blockage and myocardial infarction.

Even smoking a small amount daily can have negative effects on the cardiovascular system.

Develop a clear quit smoking plan

Quitting smoking is often more effective with specific goals and a detailed implementation plan.

You can follow these steps:

1. Choose a specific date to start quitting smoking.
2. Inform your family or friends of this decision to receive support.
3. Remove cigarettes, lighters, and ashtrays from your living space.
4. Write down the reasons why you want to quit to boost motivation.
5. Track your progress each week or month.

Change habits to avoid cravings

Many people smoke out of habit associated with daily activities. Therefore, changing these habits can help reduce cravings more effectively.

Some simple ways include:

• Switch from coffee to tea if you usually smoke while drinking coffee.
• Take a short walk after meals instead of smoking.
• Drink water when cravings appear.
• Chew sugar-free gum or eat fresh fruit.
• Avoid environments that easily trigger smoking habits in the initial stage.

Utilize support from healthcare professionals

If you struggle to quit smoking on your own, you should seek support from a doctor or healthcare professional. They can advise on appropriate methods to reduce withdrawal symptoms and increase the chances of success.

Common support options include:

• Smoking cessation counseling.
• Nicotine replacement therapy as prescribed.
• Behavioral change support programs.
• Regular health monitoring during the quitting process.

Quitting smoking not only helps reduce the risk of atherosclerosis, high cholesterol, and arterial blockage, but also contributes to improving quality of life and protecting cardiovascular health for many years to come.

Method 2: Heart-healthy diet, clean blood vessels

Tip 1: Eat more vegetables and fruits daily

Prioritize vegetables and fruits in your daily diet

A diet rich in green vegetables and fruits can provide fiber, vitamins, minerals, and beneficial antioxidants. This food group is also recommended to help limit the development of arterial plaque and reduce the risk of cardiovascular diseases.

You should:

• Eat vegetables with most meals.
• Add fruits to snacks or breakfast.
• Prioritize fresh foods over processed products.
• Vary the colors of foods to get different nutrients.

Supplement with various vegetable groups

Each type of vegetable offers unique health benefits. Regular variation helps the body absorb all necessary nutrients.

Vegetable groups to include in your diet are:

• Dark leafy greens: kale, spinach, broccoli.
• Red and orange vegetables: tomatoes, carrots, bell peppers.
• Legumes: green peas, kidney beans, black beans, mung beans.
• Starchy root vegetables: potatoes, sweet potatoes, pumpkin.

These foods provide abundant fiber, help control bad cholesterol (LDL), and strengthen the circulatory system.

Ensure adequate vegetable intake daily

The need for green vegetables can vary depending on age, gender, and activity level. However, adults with a diet of about 2,000 calories per day should typically consume at least:

• Approximately 2.5 cups of vegetables per day.
• Divide evenly across main meals to make it easier to maintain long-term.

Maintaining an adequate amount of vegetables helps increase satiety, supports weight management, and contributes to reducing the risk of atherosclerosis.

Diversify fresh fruits

In addition to green vegetables, fruits are also an important source of antioxidants and fiber for the cardiovascular system.

Some fruits to frequently supplement include:

• Apples.
• Oranges, mandarins.
• Bananas.
• Strawberries, blueberries, and other berries.
• Grapes.
• Guavas.
• Dragon fruit.

Each type of fruit offers different nutritional components, so it's advisable to vary them frequently instead of sticking to just one type.

Ensure appropriate fruit intake

For adults consuming about 2,000 calories per day, the recommended fruit intake is usually:

1. At least about 2 cups of fruit per day.
2. Prioritize whole fresh fruits over juice.
3. Limit canned fruit products that contain added sugar.
4. Distribute throughout the day for better absorption.

Maintaining a habit of eating a variety of vegetables and fruits not only helps support clearing arterial plaque by controlling cholesterol and protecting blood vessel walls, but also contributes to reducing the risk of arterial blockage, improving cardiovascular health, and enhancing long-term quality of life.

Tip 2: Increase whole grains

Prioritize whole grains in your daily meals

Compared to refined grains, whole grains retain most of their natural fiber, vitamins, and minerals. This food group is recommended by many nutrition experts to help reduce the risk of atherosclerosis and other cardiovascular diseases.

Some good options include:

• Whole wheat bread.
• Brown rice.
• Whole-grain oats.
• Low-sugar whole-grain breakfast cereals.
• Whole wheat pasta.
• Quinoa.

Ensure appropriate daily grain intake

Grain consumption needs can vary depending on gender and physical activity levels.

Reference amounts for adults:

• Women: Approximately 170g of grains per day.
• Men: Approximately 200 - 230g of grains per day.
• At least half of the total grain intake should come from whole grains.

Gradually replacing refined foods with whole grains is a simple way to improve the quality of daily meals.

Fiber from whole grains benefits arteries

Many studies show that a diet rich in fiber from whole grains can help slow down the accumulation of arterial plaque. Fiber helps reduce cholesterol absorption in the digestive tract, thereby contributing to improved blood lipid levels and protecting the cardiovascular system.

Key benefits include:

• Helps reduce bad cholesterol (LDL).
• Increases satiety.
• Supports weight management.
• Improves digestive health.
• Reduces the risk of cardiovascular disease.

Limit refined grains

Many common foods today have had most of their fiber removed during processing, significantly reducing their nutritional value.

You should limit:

• White rice.
• White bread.
• Refined flour.
• High-sugar breakfast cereals.
• Cakes made from refined flour.

Instead, prioritize products labeled "whole wheat," "whole grain," or "100% whole grain."

Recognizing whole grain servings

To easily plan your daily menu, you can refer to some common serving sizes:

• 2 slices of whole wheat bread equals approximately 57g of grains.
• 1 cup of cooked whole wheat pasta equals approximately 57g of grains.
• 1 cup of cooked brown rice equals approximately 57g of grains.
• 1 cup of whole-grain breakfast cereal equals approximately 28g of grains.

Maintaining a habit of eating whole grains daily can help lower cholesterol, limit the development of arterial plaque, reduce the risk of artery blockage, and contribute to long-term cardiovascular health.

Tip 3: Choose lean protein instead of fatty red meat

Prioritize heart-healthy protein sources

Protein is an essential nutrient for the body, but not all protein sources offer the same benefits. To help lower bad cholesterol and protect the cardiovascular system, you should prioritize protein-rich foods that are low in saturated fat.

Suitable options include:

• Skinless chicken.
• Ocean fish and freshwater fish.
• Eggs.
• Nuts.
• Natural nut butter.
• Soybeans and soy products.
• Beans and legumes.

These are foods often recommended in diets to help clear arterial plaque and maintain long-term health.

Ensure appropriate daily protein intake

For adults on a diet of approximately 2,000 calories per day, the recommended amount of protein-rich food is usually:

• Approximately 160g of protein-rich food per day.
• Distributed evenly throughout meals for better absorption.
• Combined with green vegetables, fruits, and whole grains to create a balanced diet.

Adequate protein intake helps maintain muscle mass, increases satiety, and supports effective weight management.

Limit red meat to reduce cardiovascular risk

Many studies show that frequent consumption of red meat can increase the risk of cardiovascular diseases. The main reason comes from the saturated fat and cholesterol content in some red meats.

You should:

• Reduce the frequency of eating beef, pork, and lamb.
• Limit processed meats.
• Do not use red meat as your main daily protein source.

Appropriate reduction of red meat can help limit the risk of atherosclerosis and circulatory problems.

If eating red meat, choose lean cuts

If red meat is still consumed, prioritize leaner cuts to reduce the amount of saturated fat intake.

Some suitable options include:

• 95% or leaner ground beef.
• Pork loin.
• Cuts of meat with excess fat removed.

Additionally, healthy cooking methods such as steaming, boiling, or light pan-frying should be applied instead of deep-frying.

Increase plant-based protein

Increasing evidence suggests that a plant-rich diet benefits cardiovascular health. Plant-based protein sources not only provide essential nutrients but also contain abundant fiber and antioxidant compounds.

You can supplement with:

1. Black beans, kidney beans, mung beans.
2. Soybeans and tofu.
3. Almonds, walnuts, cashews.
4. Chia seeds, flax seeds.
5. High-protein whole grains.

Increasing the proportion of plant-based protein in your diet can help lower cholesterol, limit the accumulation of arterial plaque, reduce the risk of artery blockage, and contribute to sustainable long-term cardiovascular health.

Tip 4: Prioritize heart-healthy fats

Replace unhealthy fats with unsaturated fats

Not all fats are harmful to health. In fact, unsaturated fats from plants can help improve blood lipids and protect the cardiovascular system when used correctly.

You should prioritize:

• Olive oil.
• Canola oil.
• Soybean oil.
• Sunflower oil.
• Sesame oil.
• Various unsaturated vegetable oils.

Replacing unhealthy fats with good fat sources can help lower bad cholesterol (LDL) and limit the development of atherosclerosis.

Supplement with foods rich in good fats

In addition to vegetable oils, many natural foods also provide fat sources beneficial for cardiovascular health.

Options that should regularly appear on your menu include:

• Avocado.
• Almonds.
• Walnuts.
• Cashews.
• Natural nut butter.
• Salmon.
• Trout.
• Fatty fish rich in omega-3.

These foods contain many nutrients beneficial for the circulatory system, supporting cholesterol control and protecting blood vessel walls.

Use good fats in appropriate amounts

Even healthy fats, when consumed in excess, can increase daily calorie intake and affect weight.

For balanced nutrition, you should:

• Use cooking oil in moderation.
• Control nut portion sizes.
• Do not overconsume nut butter or avocado in one meal.
• Combine with green vegetables, fruits, and lean protein.

A balanced diet is always more effective than focusing excessively on a single food group.

Limit saturated fats and trans fats

Unhealthy fats can raise bad cholesterol, thereby promoting the accumulation of arterial plaque and increasing the risk of cardiovascular disease.

Foods to limit include:

• Bacon.
• Cold cuts and processed foods.
• Fatty red meat cuts.
• Chicken skin.
• Fast food.
• Industrial baked goods.
• Deep-fried foods.

Reducing consumption of these foods can significantly help manage blood lipids and improve cardiovascular health.

Be cautious with oils and fats that are solid at room temperature

Some fats commonly used in food processing have higher saturated fat content compared to unsaturated vegetable oils.

You should limit:

1. Animal butter.
2. Coconut oil.
3. Palm oil.
4. Animal fat.
5. Products containing partially hydrogenated fats.

Replacing these fat sources with appropriate vegetable oils can help lower cholesterol, limit artery blockage, and support the process of clearing arterial plaque by controlling cardiovascular risk factors.

Build a long-term balanced diet

Instead of completely eliminating fat, focus on choosing the right type of fat and using it in appropriate amounts. This is one of the important nutritional principles that help protect the heart, support the management of high cholesterol, reduce the risk of atherosclerosis, and maintain long-term health.

Tip 5: Limit sugary foods and drinks

Minimize added sugar in your diet

Not all sugars are harmful. Natural sugars found in fruits, vegetables, or dairy products often come with beneficial fiber, vitamins, and minerals. In contrast, added sugars in processed foods can contribute to excess calories and negatively impact cardiovascular health.

You should prioritize:

• Natural sugars from fresh fruit.
• Whole, minimally processed foods.
• Balanced meals rich in fiber and protein.

At the same time, limit products containing high amounts of added sugar.

Recognize foods high in added sugar

Many familiar daily products may contain more sugar than you think.

Foods to limit include:

• Cakes.
• Candies.
• Ice cream.
• Industrial cookies.
• Sugary breakfast cereals.
• Sweetened yogurt.
• Various processed snacks.

Frequent consumption of these foods can increase the risk of overweight, dyslipidemia, and contribute to the formation of arterial plaque.

Be cautious with sugary drinks

Sugary drinks are one of the largest sources of "hidden" calories in modern diets. Many people consume significant amounts of sugar daily without realizing it.

You should limit:

• Carbonated soft drinks.
• Milk tea.
• Energy drinks.
• Coffee with a lot of added sugar.
• Sweetened bottled tea.
• Fruit juices with added sugar.

Reducing these types of beverages can help control weight and effectively improve cardiovascular health.

Replace with healthier options

Instead of consuming sugary drinks, prioritize healthier choices for your body.

Some simple suggestions include:

• Water.
• Unsweetened mineral water.
• Low-fat or skim milk.
• Unsweetened tea.
• Low-sugar or unsweetened coffee.
• Fresh fruit juice with no added sugar, in reasonable amounts.

These small changes can make a big difference if maintained long-term.

Develop the habit of reading nutrition labels

Added sugar often appears under various names on product packaging.

When buying food, pay attention to ingredients such as:

1. Refined sugar.
2. Corn syrup.
3. Cane sugar.
4. Added honey.
5. Added fructose or glucose.
6. Various sweetening syrups.

Checking ingredients helps you proactively control the amount of sugar consumed daily.

Maintain a low-sugar diet to protect your heart

Cutting back on added sugar not only helps control weight but also stabilizes blood sugar, improves blood lipids, and reduces risk factors associated with artery blockage. Combined with a diet rich in green vegetables, whole grains, and healthy fats, it will help clear arterial plaque, protect cardiovascular health, and enhance long-term quality of life.

Tip 6: Reduce salt intake in your diet

Limit sodium to protect your heart

Sodium is the main component of table salt. When consumed in excess, the body tends to retain more water, leading to increased blood pressure and strain on the circulatory system. In the long term, this condition can increase the risk of atherosclerosis, artery blockage, and other cardiovascular complications.

To effectively control sodium intake, you should develop the habit of eating less salt each day.

Replace salt with natural seasonings

One of the easiest ways is to reduce the amount of salt when cooking and use natural flavoring ingredients as substitutes.

You can choose:

• Fresh herbs.
• Dried herbs.
• Garlic, onion, ginger.
• Pepper and other natural spices.
• Lemon juice.
• Orange juice or other citrus fruits.

These ingredients make dishes more flavorful without needing too much salt.

Limit the habit of adding salt when eating

Many people have a habit of adding extra salt, fish sauce, or other salty seasonings directly at the table. This is a common reason why sodium intake significantly increases without being noticed.

To reduce sodium intake:

• Taste the dish before adding extra seasoning.
• Gradually reduce salt intake week by week to allow your taste buds to adapt.
• Prioritize fresh foods over processed foods.

These small changes can bring significant benefits to cardiovascular health.

Avoid processed foods high in sodium

Most sodium in modern diets does not come from cooking salt but from processed foods.

Foods to limit include:

• Pre-marinated meat.
• Sausages.
• Cold cuts.
• Canned goods.
• Instant noodles.
• Fast food.
• Industrial sauces.

These products often contain high amounts of sodium, which can increase blood pressure and affect arterial health if consumed regularly.

Limit salty snacks

Many popular snacks contain a lot of salt even in small portions.

You should reduce your consumption of:

• Potato chips.
• Snack cakes.
• Salty crackers.
• Pretzels.
• Salted nuts.
• Fried fast food.

Instead, choose fresh fruit, unsalted nuts, or low-sugar yogurt for healthier snacks.

Combine a low-salt diet with a scientific lifestyle

Reducing sodium will be more effective when combined with other healthy habits such as:

1. Eating more green vegetables and fruits.
2. Increasing whole grain intake.
3. Limiting saturated fats.
4. Maintaining regular physical activity.
5. Regular blood pressure monitoring.

Maintaining a low-salt diet is an important step to help control blood pressure, support cholesterol reduction, limit the development of arterial plaque, and contribute to long-term cardiovascular health protection.

Method 3: Safe Medical Treatments

Note 1: Recognizing signs of clogged arteries

Do not ignore unusual symptoms

In the early stages, arterial plaque often causes no obvious symptoms. However, when the artery lumen becomes severely narrowed or blocked, the body may send warning signals that require attention.

If you experience any of the following signs, you should visit a medical facility for examination as soon as possible:

• Chest pain or discomfort.
• Shortness of breath during exertion or at rest.
• Pain, numbness, or weakness in the arms.
• Pain, numbness, or a cold sensation in the legs.
• Nausea or vomiting.
• Unusual dizziness or fatigue.

These symptoms may be related to arterial blockage or other cardiovascular issues that require timely evaluation.

Chest pain is a particularly important sign to note

Chest pain is one of the common manifestations when blood flow to the heart is reduced. The pain can appear in various forms such as:

• A feeling of pressure in the chest.
• Chest tightness during exertion.
• Pain radiating to the shoulder, neck, jaw, or arm.
• A burning sensation or tightness in the chest.

If symptoms persist or recur frequently, patients should not self-treat at home.

Shortness of breath may be related to cardiovascular disease

When the heart does not receive enough blood and oxygen, shortness of breath may occur.

Common signs include:

• Faster breathing than usual.
• Shortness of breath when climbing stairs or during light activity.
• Quick fatigue despite minimal activity.
• Persistent feeling of breathlessness.

These are symptoms that should not be ignored, especially in individuals with a history of high cholesterol, high blood pressure, or cardiovascular disease.

Symptoms can have various causes

Although the above signs may be related to atherosclerosis, they can also stem from many other medical conditions such as:

• Respiratory diseases.
• Neurological disorders.
• Musculoskeletal problems.
• Digestive disorders.
• Certain metabolic diseases.

Therefore, examination and diagnosis by a doctor are necessary to accurately determine the cause.

Proactive health checks when risk factors are present

You should undergo regular health checks if you belong to one of the following groups:

1. People with high cholesterol.
2. People with high blood pressure.
3. Smokers.
4. Overweight or obese individuals.
5. People with diabetes.
6. People with a family history of cardiovascular disease.

Early detection and timely treatment can help reduce the risk of arterial blockage, limit dangerous complications, and support more effective long-term management of arterial plaque.

Note 2: Regular cholesterol and blood pressure checks

Regular blood pressure monitoring

High blood pressure is one of the factors that increase the risk of blood vessel wall damage and promote the formation of arterial plaque. However, many cases of high blood pressure have no obvious symptoms and are therefore easily missed.

Blood pressure check recommendations:

• Individuals aged 40 and older should have their blood pressure measured at least once a year.
• Individuals aged 18 to 39 should have regular checks every 3 to 5 years if there are no specific risk factors.
• Individuals with a history of high blood pressure should monitor it regularly as advised by their doctor.

Early detection helps to effectively control blood pressure and reduce the risk of cardiovascular complications.

Regular cholesterol testing

High cholesterol is a significant cause of fat accumulation in the arteries. Over time, these plaques can narrow blood vessels and affect blood flow to the heart, brain, and other organs.

General recommendations:

• Adults aged 20 and older should have their blood cholesterol checked regularly, approximately every 5 years.
• Full lipid panel testing should be performed as advised by healthcare professionals.

Regular checks help assess the risk of high cholesterol, thereby allowing for appropriate dietary and lifestyle adjustments.

Cases requiring more frequent checks

Some individuals at high risk for cardiovascular disease require closer monitoring than general recommendations.

Including:

• People with high cholesterol.
• People with diabetes.
• People with kidney disease.
• People with high blood pressure.
• Overweight or obese individuals.
• People with a family history of early cardiovascular disease.
• Smokers.

In these cases, doctors may recommend more frequent cholesterol and blood pressure checks to monitor treatment effectiveness and prevent complications.

Understand the indicators to proactively protect your health

Testing not only helps to know current results but also to assess the risk of future arterial plaque formation.

You should pay attention to:

• Total cholesterol.
• Bad cholesterol (LDL).
• Good cholesterol (HDL).
• Triglycerides.
• Systolic and diastolic blood pressure readings.

Monitoring these indicators over time will help you recognize abnormal changes early and take appropriate action.

Combine regular checks with a healthy lifestyle

Testing and blood pressure measurement are truly effective only when accompanied by positive changes in daily life.

You should:

1. Eat a scientific and balanced diet.
2. Limit saturated fats and added sugars.
3. Increase intake of green vegetables, fruits, and whole grains.
4. Maintain regular exercise.
5. Do not smoke.
6. Control stress and maintain a healthy weight.

Regular cholesterol and blood pressure checks are simple but effective ways to detect early cardiovascular risks, support cholesterol reduction, limit atherosclerosis, and protect long-term health.

Note 3: Consult your doctor before taking aspirin

Aspirin can help reduce the risk of blood clot formation

In some cases, aspirin is used to help reduce the risk of blood clot formation in blood vessels. This can help limit the risk of cardiovascular events related to atherosclerosis and arterial blockage.

However, aspirin does not directly remove arterial plaque but primarily helps reduce the risk of complications caused by blood clots.

Not everyone needs to take aspirin daily

Many people believe that aspirin is a medication they can self-administer to prevent heart disease. In reality, aspirin use is only appropriate for certain individuals after a doctor has assessed the risks and benefits.

Doctors may consider factors such as:

• Age.
• History of heart disease.
• Presence of high blood pressure.
• Blood cholesterol levels.
• Risk of bleeding.
• Existing medical conditions.

Self-medication can lead to undesirable health risks.

Discuss appropriate dosage with your doctor

If your doctor determines that aspirin is suitable for your health condition, they will provide specific dosage instructions.

Typically, some cases may be prescribed a low dose equivalent to:

• Approximately 81 - 82.5 mg of aspirin per day.

However, the actual dosage should be based on individual assessment and should not be followed based on others' experiences.

Be cautious about the risk of side effects

Although aspirin is commonly used, it can still cause undesirable side effects, especially with prolonged use or incorrect indications.

Some risks to note include:

• Stomach bleeding.
• Gastrointestinal hemorrhage.
• Easy bruising.
• Increased risk of bleeding from injuries.
• Interaction with certain other medications.

This is why aspirin use requires monitoring and consultation from healthcare professionals.

Combine treatment with a healthy lifestyle

Even when prescribed aspirin, patients still need to maintain heart-healthy habits to achieve long-term effectiveness.

You should:

1. Control cholesterol and blood pressure.
2. Eat plenty of green vegetables, fruits, and whole grains.
3. Limit saturated fats and processed foods.
4. Exercise regularly.
5. Do not smoke.
6. Have regular health check-ups as advised by your doctor.

The correct use of aspirin combined with a scientific lifestyle can help reduce the risk of cardiovascular complications, support the control of factors related to arterial plaque, and protect long-term health.

Note 4: Discuss statin medication with your doctor

Statins are a class of drugs that help lower bad cholesterol

When levels of bad cholesterol (LDL) in the blood are high, doctors may prescribe statins to help control blood lipids. This is a common class of drugs used in the treatment and prevention of cardiovascular diseases related to atherosclerosis.

Statins can help:

• Reduce LDL levels in the blood.
• Slow down the accumulation of arterial plaque.
• Reduce the risk of myocardial infarction.
• Help prevent stroke.
• Protect the cardiovascular system in high-risk individuals.

Discuss with your doctor to choose the appropriate statin type

Not all patients use the same type of statin or the same dosage. The choice of medication depends on various factors.

You should ask your doctor:

• Which statin is suitable for your current condition?
• What is the target cholesterol level to achieve?
• Does the medication interact with other medications you are currently taking?
• What side effects should be monitored during treatment?
• How often should blood lipids be rechecked?

Thorough discussion with your doctor will help make the treatment process safer and more effective.

Adhere strictly to prescribed medication

After being prescribed, patients must use the medication exactly as instructed.

Important principles include:

• Take the exact prescribed dosage.
• Do not arbitrarily increase or decrease the dose.
• Do not stop medication when cholesterol levels improve.
• Attend follow-up appointments as scheduled.
• Inform your doctor if any unusual symptoms appear.

Suddenly stopping medication can cause cholesterol to rise again and increase the risk of cardiovascular complications.

Note potential drug interactions

Some statins may interact with other medications or certain foods.

You should inform your doctor if you are taking:

• Medication for high blood pressure.
• Medication for diabetes.
• Anticoagulants.
• Dietary supplements.
• Herbal remedies or nutritional supplements.

This helps the doctor choose an appropriate treatment regimen and minimize the risk of adverse effects.

Medication cannot replace a healthy lifestyle

Many people believe that taking statins is sufficient to control cholesterol. In reality, treatment effectiveness will be higher when combined with positive lifestyle changes.

You should maintain:

1. A diet rich in green vegetables and fruits.
2. Whole grains instead of refined carbohydrates.
3. Limit saturated and trans fats.
4. Exercise at least 150 minutes per week.
5. Maintain a healthy weight.
6. Do not smoke and limit alcohol.

The combination of statin medication and a scientific lifestyle can help lower cholesterol, slow the progression of arterial plaque, reduce the risk of arterial blockage, and support long-term cardiovascular health.

Note 5: Discuss blood pressure medication with your doctor

Control blood pressure to protect arteries

Prolonged high blood pressure can exert significant pressure on blood vessel walls, damaging the arterial endothelium and promoting atherosclerosis. Additionally, high blood pressure can destabilize arterial plaque, increasing the risk of blood clot formation leading to arterial blockage.

Good blood pressure control helps to:

• Protect blood vessel walls.
• Reduce the risk of myocardial infarction.
• Limit the risk of stroke.
• Improve overall cardiovascular health.
• Reduce the risk of arterial blockage.

Ask your doctor about the need for blood pressure medication

Not all cases of high blood pressure require immediate medication. Your doctor will assess based on various factors before deciding on a treatment plan.

Factors typically considered include:

• Current blood pressure readings.
• Age.
• History of cardiovascular disease.
• Diabetes status.
• Chronic kidney disease.
• Overall cardiovascular risk level.

Based on the assessment results, your doctor will choose the most appropriate treatment method.

Adhere strictly to medication instructions

If prescribed blood pressure medication, patients must use it exactly as directed to achieve long-term control.

Important principles include:

• Take medication at the same time every day.
• Use the prescribed dosage.
• Do not arbitrarily change medication types.
• Do not skip doses even if blood pressure appears stable.
• Attend regular follow-up appointments.

Inconsistent medication use can cause blood pressure fluctuations and increase the risk of cardiovascular complications.

Do not arbitrarily stop treatment medication

A common mistake is stopping medication when blood pressure readings return to normal. In reality, stable blood pressure is often the result of effective treatment.

You should not:

• Stop medication on your own.
• Reduce dosage without consulting a doctor.
• Change medication based on others' experiences.

Any adjustments must be made under the guidance of a doctor to ensure safety.

Combine medication with lifestyle changes

Blood pressure medication is most effective when combined with healthy lifestyle habits.

You should:

1. Reduce salt intake in your diet.
2. Maintain a healthy weight.
3. Exercise regularly.
4. Limit alcohol consumption.
5. Quit smoking if you currently smoke.
6. Manage daily stress.
7. Monitor blood pressure at home as instructed by your doctor.

The combination of medication and a scientific lifestyle can help effectively control blood pressure, support cholesterol reduction, limit the progression of arterial plaque, and reduce the risk of serious cardiovascular diseases in the future.

Note 6: Discuss procedures and surgery with your doctor

When is medical intervention necessary?

Not all cases of atherosclerosis require surgery. However, your doctor may suggest intervention when significant arterial narrowing affects blood flow or increases the risk of serious cardiovascular complications.

Some situations typically considered include:

• Severe arterial narrowing.
• High risk of myocardial infarction.
• Persistent chest pain due to myocardial ischemia.
• Reduced blood flow to organs.
• Medication treatment is not achieving desired effectiveness.

The choice of treatment method will be based on the extent of arterial damage and the patient's overall health condition.

Angioplasty and stenting are common procedures

Angioplasty is a minimally invasive procedure that helps widen narrowed or blocked arteries caused by arterial plaque.

The process typically involves:

• Inserting a small catheter into the blood vessel.
• Moving it to the narrowed area.
• Using a balloon to expand the artery lumen.
• In many cases, a stent will also be placed to keep the artery open.

Advantages of this method:

• No major surgery required.
• Relatively quick procedure time.
• Short recovery time.
• Low risk of complications in most suitable cases.

Many patients can be discharged the same day or only need to be monitored overnight.

Coronary artery bypass surgery in severe cases

When the blockage is severe or there are multiple complex narrowed areas, your doctor may recommend coronary artery bypass surgery.

This method works by:

• Using a healthy blood vessel segment from another part of the body.
• Creating a new pathway for blood flow.
• Bypassing the blocked or narrowed arterial area.

This significantly improves blood flow to the heart or affected organs.

Benefits of bypass surgery

For suitable cases, surgery can bring many long-term benefits such as:

• Improved blood circulation.
• Reduced chest pain symptoms.
• Reduced risk of myocardial infarction.
• Limited serious cardiovascular events.
• Enhanced quality of life.

This is one of the effective treatment methods for severe cases of arterial blockage.

Preparing for recovery after treatment

After undergoing a procedure or surgery, patients still need to maintain risk control measures to prevent the continued progression of arterial plaque.

Steps to take include:

1. Fully adhere to the doctor's instructions.
2. Take medication as directed.
3. Attend regular follow-up appointments.
4. Maintain a heart-healthy diet.
5. Exercise appropriately for your physical condition.
6. Control cholesterol and blood pressure.
7. Stop smoking if you currently smoke.

Even with intervention through procedures or surgery, maintaining a healthy lifestyle remains a crucial factor in controlling high cholesterol, limiting the development of atherosclerosis, and protecting cardiovascular health in the long term.

References

1. American Heart Association. (2024). Cholesterol, Heart Disease and Stroke Prevention. American Heart Association.
2. Arnett, D. K., Blumenthal, R. S., Albert, M. A., Buroker, A. B., Goldberger, Z. D., Hahn, E. J., Himmelfarb, C. D., Khera, A., Lloyd-Jones, D., McEvoy, J. W., Michos, E. D., Miedema, M. D., Muñoz, D., Smith, S. C., Virani, S. S., Williams, K. A., Yeboah, J., & Ziaeian, B. (2019). 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease. Circulation, 140(11), e596-e646.
3. Centers for Disease Control and Prevention (CDC). (2024). About Heart Disease. U.S. Department of Health and Human Services.
4. Grundy, S. M., Stone, N. J., Bailey, A. L., Beam, C., Birtcher, K. K., Blumenthal, R. S., Braun, L. T., de Ferranti, S., Faiella-Tommasino, J., Forman, D. E., Goldberg, R., Heidenreich, P. A., Hlatky, M. A., Jones, D. W., Lloyd-Jones, D., Lopez-Pajares, N., Ndumele, C. E., Orringer, C. E., Peralta, C. A., & Yeboah, J. (2019). 2018 AHA/ACC Guideline on the Management of Blood Cholesterol. Journal of the American College of Cardiology, 73(24), e285-e350.
5. Libby, P. (2021). The Changing Landscape of Atherosclerosis. Nature, 592(7855), 524-533.
6. Mayo Clinic Staff. (2024). Atherosclerosis: Symptoms and Causes. Mayo Clinic.
7. National Heart, Lung, and Blood Institute. (2024). High Blood Cholesterol: Causes, Prevention, and Treatment. National Institutes of Health.
8. Timmis, A., Vardas, P., Townsend, N., Torbica, A., Katus, H., De Smedt, D., Gale, C. P., Maggioni, A. P., Petersen, S. E., Huculeci, R., Kazakiewicz, D., de Smedt, D., & Esc ESC Atlas Writing Group. (2022). European Society of Cardiology: Cardiovascular Disease Statistics. European Heart Journal, 43(8), 716-799.
9. U.S. Preventive Services Task Force. (2022). Statin Use for the Primary Prevention of Cardiovascular Disease in Adults: Preventive Medication. JAMA, 328(8), 746-753.
10. World Health Organization. (2024). Cardiovascular Diseases (CVDs): Key Facts. World Health Organization.
    

Content edited by: Rowan Hudson Le.

Information consulted and verified by expert: Matthew Turner.