Keeping Your Arteries Healthy: A Complete Guide
Keeping our arteries in good working order is essential for cardiovascular health and overall well-being. However, many of us don’t give our arteries much thought until problems arise. With February being American Heart Month, now is the perfect time to learn more about maintaining and improving artery health.
Arteries are blood vessels responsible for carrying oxygen and nutrient-rich blood from your heart throughout the body. They have thicker walls than veins to withstand blood being pumped at high pressure. Arteries supply oxygen and nutrients to all your tissues and organs to keep them functioning properly.
Good artery health ensures your cardiovascular system works efficiently to circulate blood, maintains adequate blood flow and blood pressure, and reduces strain on your heart. Conversely, diseased arteries filled with plaque and inflammation can restrict blood from reaching your tissues and put you at higher risk for stroke, heart attack, and other cardiovascular conditions.
The good news is that adopting a heart-healthy lifestyle and utilizing certain supplements can go a long way toward keeping your arteries clear and promoting overall cardiovascular wellness. This comprehensive guide will teach you all about the structure and function of arteries, the causes of poor artery health, its symptoms, prevention methods, and proven natural supplements to optimize artery health.
Causes and Risk Factors of Compromised Artery Health
Atherosclerosis
Atherosclerosis is an inflammatory disease characterized by the buildup of plaque on artery walls. Plaque consists of cholesterol, fatty lipids, calcium deposits, and cellular waste. As more plaque accumulates, it hardens and narrows the arteries, restricting blood flow. Coronary artery disease develops when plaque blocks arteries around the heart.
High Blood Pressure
Chronic high blood pressure strains the arteries and speeds up the artery hardening process. The pressure damages the delicate inner artery lining, making plaque stick more easily. Keeping blood pressure within a healthy range helps reduce damage to arteries.
Smoking
Smoking introduces dangerous chemicals into the bloodstream while also increasing inflammation and oxidative stress. Together, these effects accelerate fatty plaque deposits in the arteries. Studies show smoking doubles the risk of developing atherosclerotic cardiovascular disease.
Obesity
Excess visceral fat and adipose tissues generate molecules and proteins that cause widespread inflammation, putting stress on the heart and blood vessels. Carrying excess weight also means the arteries must work harder to supply blood throughout an oversized body. Obesity notably increases risks for high cholesterol, diabetes, and high blood pressure as well.
Diabetes
Chronically high blood sugar levels in those with diabetes lead to arterial damage through inflammation and the glycation process whereby sugar molecules attach to proteins. Diabetes quadruples the risk of developing cardiovascular conditions like coronary artery disease.
Signs and Symptoms of Poor Artery Health
Poor artery health may present various signs and symptoms depending on which arteries are affected and how severely they are narrowed or blocked. Being aware of the common symptoms can help obtain proper diagnosis and treatment faster.
Chest Pain
Blockages in the coronary arteries supplying oxygen to the heart frequently cause chest tightness or pressure known as angina. Chest pain might also feel like discomfort in the shoulders, arms, neck, jaw, or back. These are classic signs of coronary heart disease.
Leg Pain
Plaque accumulating in arteries of the legs limits blood flow to muscles and tissues. The resulting deficiency of oxygen causes leg pain, cramping, numbness, or weakened leg muscles. Discoloration, sores, or wounds taking long periods to heal point to artery issues in the lower extremities.
Shortness of Breath
Insufficient oxygen-rich blood reaching the lungs due to narrowed arteries leads to shortness of breath, trouble breathing, and lung dysfunction. Ultimately limited oxygen intake strains the heart. This common symptom should prompt further testing.
Stomach Pain
Atherosclerosis can block the celiac artery and other arteries supplying blood to digestive organs. Inadequate blood flow causes stomach pain and discomfort, nausea, vomiting and weight loss. Abdominal bruits may also be heard through a stethoscope.
Fatigue
General fatigue, dizziness, and mental fuzziness result when diseased arteries reduce blood circulation to muscles and vital organs. Sluggish oxygen delivery severely limits energy production. Any new unexplained tiredness warrants a medical examination.
Natural Ways to Support Artery Health
Adopting a healthy lifestyle provides the foundation for clean, flexible arteries that efficiently transport blood. Combining dietary and lifestyle changes with targeted supplements can further enhance artery health.
Healthy Diet
Following a heart-healthy diet lowers cholesterol and blood pressure levels, reducing plaque buildup. The Mediterranean Diet full of fruits, vegetables, whole grains, legumes, fish and olive oil shows particular benefits for artery health and preventing atherosclerotic disease.
Exercise and Activity
Getting regular physical activity maintains healthy blood pressure and cholesterol levels. Exercise also conditions the heart and related circulatory system. Ideally aim for 150 minutes per week of moderate activity like walking, cycling or swimming.
Stress Management
Chronic stress floods the body with cortisol and adrenaline, triggering inflammation, raising blood pressure/heart rate, and encouraging plaque formation. Yoga, meditation, massage and music therapy help manage stress.
Quit Smoking
Giving up smoking eliminates direct damage to arteries while quickly decreasing cardiovascular disease risks. Consult your doctor about nicotine patches, counseling, prescription medications and other smoking cessation aids.
Lose Weight
Shedding excess pounds combats obesity-related factors harming artery health like chronic inflammation, high cholesterol and diabetes. Even a 5-10% reduction in weight can significantly improve cardiovascular measures.
Supplements
Key supplements like omega-3 fatty acids, garlic extract, CoQ10, and vitamin D provide antioxidants and nutrients that reduce plaque deposits while enhancing circulation and heart function.
Supplements for Artery Health
Certain vitamins, minerals, and herbal extracts can optimize artery health when taken regularly. Always consult your doctor before trying new supplements, especially if taking other medications.
Omega-3 Fatty Acids
Found abundantly in fatty fish, omega-3s lower blood pressure, triglycerides, and inflammation levels. They also help raise HDL “good” cholesterol. The FDA recommends 1 gram daily of combined EPA and DHA omega-3s for healthy individuals.
Garlic
Garlic exhibits antioxidant, anti-inflammatory and lipid-lowering effects for improved cardiovascular health. Aged garlic extract shows particular promise for slowing atherosclerosis progression. Most studies use 600-1,200 mg dosages.
Coenzyme Q10
This potent antioxidant enhances cellular energy production and protects blood vessels from oxidative damage. Typical doses range from 90-200 mg per day. Those on statin drugs can especially benefit from CoQ10 supplementation.
Vitamin D
Many people are deficient in the “Sunshine Vitamin”, which aids calcium metabolism vital for proper heart contraction and blood pressure regulation. Get levels tested; if low, your doctor might suggest supplementing with up to 2,000 IU of vitamin D daily.
Hawthorn Extract
Hawthorn berries contain antioxidant flavonoids that enhance blood flow while relaxing and dilating arteries. Early evidence points to hawthorn’s effectiveness for mild heart failure and chest pain symptoms. Dosing standards require more research.
Red Yeast Rice
This supplement significantly lowers LDL cholesterol thanks to monacolin K, similar to the drug lovastatin. However quality and potency vary widely between brands. Stick to reputable manufacturers of red yeast rice providing detailed analysis.
Lifestyle Changes
Making certain long-term lifestyle modifications protects artery health by combating atherosclerosis risk factors. Maintaining these positive changes significantly reduces your chances of developing cardiovascular disease.
Follow Heart-Healthy Diet
Stick to a nutritious diet centered around vegetables, fruits, whole grains, legumes, nuts, seeds, lean protein and healthy fats like olive oil. Limit sugar, salt, processed carbs and red/processed meats known to damage arteries.
Exercise Regularly
In addition to 150 weekly minutes of moderate cardio activity, add strength training at least 2 days per week for 20-30 minutes per session. Strength training conditions the heart muscle too. Staying active keeps arteries flexible.
Reduce Alcohol Intake
Heavy alcohol consumption can elevate blood pressure and triglycerides. Men should limit alcoholic drinks to no more than two per day, while women should stick to just one drink daily at most. Monitor alcohol’s effects on your health.
Improve Sleep Habits
Getting 7-9 hours of quality sleep nightly supports healthy arteries by allowing the body time to conduct repair processes and flush out inflammation. Evaluate your bedroom setup and pre-bedtime habits to identify areas for better sleep hygiene.
Annual Checkups
See your doctor annually for a physical examination and blood tests assessing cholesterol levels, triglycerides, blood sugar, blood pressure, and inflammation markers. Routine screening enables early detection and faster treatment for any emerging artery issues.
When You Should See a Doctor
Certain symptoms or risk factors relating to compromised artery health necessitate prompt medical attention for full diagnostic workups and treatment plans. Getting evaluated quickly helps prevent further artery damage.
Ongoing Symptoms
Recurring chest pain, shortness of breath, leg pain while walking, abdominal discomfort and unremitting fatigue require examination to pinpoint the underlying cause. Make an appointment if any worrying symptoms persist daily for 1-2 weeks.
Family History
Having a first-degree relative that developed coronary artery disease or related condition before age 55 (men) or 65 (women) puts you at high genetic risk. Discuss with your doctor about starting screenings 5-10 years before your closest affected relative’s age at diagnosis.
High Cholesterol
Total cholesterol consistently measuring above 200 mg/dL signals high lipids likely circulating through your arteries. Quick medical treatment is key for lowering LDL cholesterol and raising HDL to safer ranges. Lifestyle changes may not suffice.
High Blood Pressure
Hypertension accelerates arterial damage, so consistent blood pressure readings above 130/80 mmHg despite diet and exercise improvements warrant medication to get levels down. This prevents further erosion of artery walls.
Let your doctor determine next steps should any of the above situations apply to you. The sooner arterial plaque gets detected and managed, the better for curbing atherosclerotic disease progression.
A Proactive Approach for Cardiovascular Wellness
The arteries supplying oxygen and nutrients throughout your circulatory system are vital for powering the body yet vulnerable to inflammatory damage over time. Compromised artery health underpins leading killers like stroke, heart attack, and other cardiovascular diseases.
Fortunately, adopting lifestyle measures like a wholesome diet, regular activity, stress management, and smoking cessation can drastically improve arterial function and blood flow. Certain supplements also benefit arteries when taken regularly at the appropriate dosages.
Being proactive now leads to big cardiovascular dividends down the road. Something as simple as walking 30 minutes daily makes a substantive impact. Small consistent improvements add up with compounded positive effects over months and years.
Don’t ignore warning signs your arteries may be losing integrity. Ongoing symptoms like unexplained chest pain and fatigue, family history of early cardiovascular disease, or high cholesterol/blood pressure readings necessitate prompt medical care.
Use this guide to start assessing your artery health and make impactful changes for sustained wellness through clear arteries and an efficient cardiovascular system. Your heart and overall vitality will thank you!
Disclaimer: This article is for general informational purposes only. It covers complementary approaches for supporting artery health and is not intended to provide individual medical advice or replace the recommendations of your healthcare provider. Always consult your doctor before making significant changes to your health regimen, particularly if you have existing medical conditions or take prescription medications.
Adelena completed her undergraduate degree at Buffalo State University, where she majored in Health and Wellness along with a Pre-Medicine discipline. She graduated with honors along with many scholar athlete awards. She then went on to Southwest College of Naturopathic Medicine in Tempe, Arizona, where she successfully completed her Doctorate in Naturopathic Medicine. Adelena always had a passion for alternative/integrative medicine as she was raised amongst chiropractors and grew up in Europe.
Many of the patients that Adelena works with, typically present with a long list of medications, previously diagnosed chronic conditions and having worked with many other practitioners in the past without success. Their goals are to evaluate their health and find the reason they may feel the way they do.
She aids patients in finding the root cause of their concerns through state of the art diagnostic testing. With this, it allows her to educate patients about what is going on in their body at a cellular level and adjust certain aspects of their diet and lifestyle. I particularly specialize in chronic conditions and hormone management.
As someone who has been through the traditional medical system, Adelena strives to provide exceptional care and help you take your life into your own hands. With that you can achieve optimal wellness and feel like yourself again.
