Know Your Risk Before It Strikes
Your arteries could be hiding early disease. Find out today.
In breaking news, scientists report that an anti-inflammation drug can reduce risk for heart attacks, strokes, and death from cardiovascular causes. This happens without even lowering cholesterol. However, that drug, canakinumab, costs around $200,000 a year.
The good news is, you don’t need a high-priced drug to reduce heart inflammation. As explained in the BaleDoneen book, Beat the Heart Attack Gene, living a healthy lifestyle is the best way to lower inflammation in arteries. Here are four easy, natural remedies for vascular inflammation that help “fireproof” your arteries.
Practice Mindfulness Daily
Ongoing stress triggers your body’s fight-or-flight system. This response raises inflammation in arteries, which increases the risk of heart attacks and strokes. A study published in The Lancet showed that when the brain’s stress center is overactive, the bone marrow sends more white-blood cells into the bloodstream. This adds to inflammation in blood vessels.
Mindful meditation can help reverse this effect. It helps reduce stress, calm the mind, and may help protect the heart.
BaleDoneen recommendation: Spend 10 minutes each day doing mindful meditation. Sit still, close your eyes, breathe slowly, and focus on the present moment. Let your thoughts pass without judgment. Prayer can also be calming and supports heart wellness.
Step Up Physical Activity
Exercise is a proven way to reduce heart inflammation. It also helps lower cholesterol, manage weight, and control blood pressure. But its top benefit, as found in the Women’s Health Study, is reducing inflammation in arteries.
BaleDoneen recommendation: Aim for 22 minutes of aerobic exercise a day. Brisk walking, jogging, or biking all work well. Ask your healthcare provider before beginning any new exercise plan. Regular activity helps reduce inflammation in blood vessels and supports heart health.
Eat the Rainbow Every Day
A variety of colorful fruits and vegetables offers many heart benefits. These foods are rich in vitamins, fiber, and nutrients that help reduce inflammation in arteries. They also support good blood flow and help the body fight disease.
People who eat more fiber from produce have a lower risk of heart disease and are less likely to die from related causes. A study of nearly 400,000 adults over age 50 found this link.
BaleDoneen recommendation: Fill your plate with leafy greens, berries, citrus fruits, tomatoes, carrots, and cruciferous vegetables like broccoli and cabbage. These foods are simple and effective natural remedies for vascular inflammation.
Take Care of Your Dental Health
Gum disease allows harmful bacteria to enter your bloodstream. These bacteria increase inflammation in blood vessels, which can lead to heart problems. A study by BaleDoneen showed that gum disease can cause cardiovascular disease.
Most adults over age 30 have gum disease and may not know it. That’s why dental care is a key part of heart protection.
BaleDoneen recommendation: Brush and floss daily. Visit your dentist twice a year for cleanings and checkups. Ask for a gum exam to look for signs of infection. Good oral hygiene can lower your risk for heart disease and help reduce heart inflammation.
Extra Tips to Lower Inflammation in Arteries
Small changes can help reduce inflammation in blood vessels:
- Avoid sugary or processed foods.
- Get 7 to 8 hours of sleep each night.
- Drink water throughout the day.
- Avoid smoking and limit alcohol.
These steps, combined with the tips above, support long-term heart health and help reduce heart inflammation naturally.
FAQs about Reducing Inflammation in Arteries
What is the best way to reduce heart inflammation naturally?
Regular exercise, good sleep, eating fruits and vegetables, and stress control are all effective. Taking care of your teeth also plays a big role.
How does gum disease affect the heart?
Gum infections let bacteria enter the bloodstream. This causes inflammation in arteries and raises the risk of heart attacks or strokes.
Can what I eat really lower inflammation in blood vessels?
Yes. Foods high in fiber, like fruits and veggies, help reduce inflammation and protect blood flow.
By making simple, daily changes, you can take real steps toward better heart health. Stick with it, and your arteries will thank you.
About the Author: Amy Doneen
