- The buildup of plaque begins often early in adulthood, and progressively becomes worse as a person ages. According to the AHA, typical causes include high blood pressure, high cholesterol levels, diabetes and smoking. A diet high in fat, sodium and cholesterol causes waste and other byproducts to be deposited to the artery wall, causing a restriction of blood flow.
-
The Mayo Clinic offers suggestions on lifestyle changes that help dissolve plaque in the arteries. If you smoke, stop as soon as you can. Smoking causes damage to arteries by hardening them. According to the AHA, as soon as you stop smoking you are drastically reducing the risk for heart attack, stroke and coronary artery disease.
Exercise is essential for heart health. By exercising, you are pumping blood and oxygen throughout the body, improving circulation and increasing the production of new blood vessels that move around areas of blockage, known as collateral vessels. The Mayo Clinic and AHA suggest exercising for at least 30 to 60 minutes every day.
Your diet changes are one of the best ways to dissolve plaque in the arteries. Stick to a diet filled with whole grains, fruits and vegetables, and fish that contain heart-healthy omega-3 fatty acids. Ideal fish sources include salmon, herring and trout. Foods high in fiber may also help lower blood cholesterol levels, according to the AHA. Fruits and vegetables of any variety contain antioxidants, vitamins and minerals to help manage weight and reduce blood pressure, as suggested by the AHA.
Limit sodium to less than 2,300 mg per day, and pay careful attention to food that contains hidden sodium like frozen, packaged or processed foods. Consume dairy products that are either fat-free or have no more than 1 percent fat. Drink alcohol in moderation, which is one drink a day for a woman and two for a man.
