Heart Block: 7 Tips to Keep Your Arteries Clear
There are natural ways, like a healthy diet and exercise, to prevent heart blockages and even reverse damage.
Heart block is not a death sentence if it is detected early and treated responsibly. It is possible to reverse a heart blockage and unclog clogged arteries through simple lifestyle changes. The blood in our body flows through our arteries and when these arteries become clogged due to deposits of cholesterol, fats and other substances, they narrow. Changes such as weight control, stress reduction, a balanced diet, and adequate physical activity, in addition to heart medications, can help resolve heart blockages and restore full blood flow. Regularly monitoring your blood pressure and cholesterol levels can also help you seek early treatment and minimize damage.
What is a heart block?
Cardiac obstruction, commonly called coronary artery disease, occurs when the arteries that supply blood to the heart become narrowed or blocked. "This blockage is primarily due to the accumulation of fatty deposits, cholesterol and other substances that form plaques on the artery walls. Over time, these plaques can harden or rupture, reducing blood flow to the heart muscle," explains cardiologist Dr. Chandrashekhar Kulkarni . As a result, you may experience symptoms such as chest pain called angina, difficulty breathing, or even more serious complications such as heart attacks, in which the heart muscle is damaged due to insufficient blood supply. Learn the signs of a healthy heart here.
What causes heart block?
Several factors contribute to the development of cardiac obstruction. The most common cause is atherosclerosis, a disease caused by the buildup of fatty plaques in the arteries. "These deposits narrow the arteries and restrict blood flow. High blood pressure is another important factor; "This can damage the walls of your arteries over time, making them more susceptible to plaque buildup," says Dr. Kulkarni. High cholesterol levels, particularly high levels of low-density lipoprotein (LDL), promote plaque formation.
Additionally, diseases such as diabetes can further complicate this scenario, as high blood sugar levels can damage blood vessels and accelerate atherosclerosis. The World Health Organization (WHO) states that poor diet, lack of exercise, smoking and excessive alcoholism are among the leading causes of heart disease. Lifestyle choices like smoking are harmful because smoking damages the artery wall and increases plaque buildup. Obesity contributes to heart blockage by increasing cholesterol and blood pressure and increasing the risk of developing diabetes. A sedentary lifestyle increases the risk of these risks, while a genetic predisposition can make people more susceptible to heart disease. Ultimately, age plays a crucial role; With increasing age, the risk of developing heart disease increases significantly.
What are the signs of a heart block?
Although it is very difficult to detect a heart blockage without a medical examination, there are some warning signs that can help. A slight feeling of heaviness in the chest is usually the first sign, followed by a feeling of suffocation and discomfort. If you have a family history of heart problems, you should also be alert and get regular checkups. Find out more signs of a blocked artery here.
What different types of heart blocks are there?
Heart blocks can be classified according to their severity. There are three levels of blocking:
Third degree heart block : In this stage there is no communication between the ventricles and the atria. This is the hardest level. It can even become a medical emergency.
First degree heart block – This is the first stage of blockage and may not require much medical treatment. At this level, patients can lead a symptom-free life. It is detected on the ECG.
Second-degree heart block : This is where some electrical signals do not reach all of the heart chambers. You may need a pacemaker to keep your heart beating normally.
Can heart block be prevented naturally?
Yes, heart occlusion can often be prevented naturally through a combination of lifestyle changes. The United Kingdom's National Health Service (NHS ) says a healthy diet followed by increased physical activity and weight control can help prevent heart blockages. Focusing on heart health through diet, exercise, and other healthy habits can significantly reduce the risk of atherosclerosis and related complications, says Dr. Kulkarni. A proactive approach to heart health allows people to take responsibility for their well-being, thereby avoiding serious health problems in the future.
How to Prevent Heart Block Naturally?
Several key strategies are required to prevent heart block. Here's what you should do:
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1. Eat well
The first step is to eat a healthy diet. A diet rich in fruits, vegetables, whole grains, and healthy fats, such as those found in fish, nuts, and olive oil, helps lower cholesterol and blood pressure. Learn more about the vitamins and minerals important for heart health and be sure to include them in your diet.
2. Move
Regular exercise is important. Aim for at least 150 minutes of moderate aerobic activity each week. Activities such as walking, jogging, swimming or cycling strengthen the heart and improve blood circulation. The US National Heart, Lung, and Blood Institute says moderate to vigorous intensity aerobic activity can strengthen the heart muscle. This helps the heart pump blood more efficiently.
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3. Don't smoke
Third, it is important to quit smoking. Tobacco use is a major risk factor for heart disease and quitting can significantly improve cardiovascular health. A study published in the Journal of the American College of Cardiology shows the connection between smoking and an increased risk of atherosclerotic disease after smoking cessation.
4. Manage stress
Managing stress through techniques such as meditation, yoga, or deep breathing can reduce its negative effects on the heart. A study cited by the American Heart Association concluded that transcendental meditation to reduce stress resulted in a 48% reduction in the risk of mortality, heart attack and stroke.
5. Control blood pressure and cholesterol.
It is important to monitor blood pressure and cholesterol levels regularly. Early detection of a problem allows for rapid intervention through lifestyle changes or medical treatment. Check out these telltale signs of low blood pressure that you should never ignore.
6. Keep your weight under control
Maintaining a healthy weight through balanced diet and exercise is essential because excess weight is linked to various risk factors for heart disease. The American Heart Association says obesity promotes plaque buildup in the walls of your arteries. It can also cause high blood pressure.
7. Avoid alcohol
It is advisable to limit alcohol consumption. Although moderate alcohol consumption may have some benefits, excessive alcohol consumption can lead to high blood pressure and other health complications. The American Heart Association states that one drink per day for non-pregnant women and two drinks per day for men is the upper limit of alcohol consumption and should not be exceeded.
What should you eat to avoid heart block?
A heart-healthy diet consists of a variety of nutrient-dense foods that support cardiovascular health. This includes the following:
Fruits and vegetables are rich in vitamins, minerals and antioxidants that protect the heart.
Whole grains like brown rice, quinoa, and oats provide fiber, which helps lower cholesterol.
Healthy fats , such as those found in avocados, nuts, seeds, and fatty fish (like salmon), are important for reducing bad cholesterol and inflammation.
Lean proteins , including chicken, turkey, beans and legumes, while limiting red and processed meats.
A diet low in sodium can help control blood pressure.
Overall, this balanced approach promotes heart health and prevents blockages from forming, says Dr. Kulkarni.
Exercises to prevent heart blockages.
Effective exercises to prevent heart blockage include a combination of aerobic and strength training.
- Aerobic exercise such as walking, jogging, swimming or cycling is particularly beneficial because it strengthens the heart, improves blood circulation and helps maintain a healthy weight.
- You can also incorporate weights or use resistance bands. These also play an important role in building muscle, increasing metabolism and supporting overall cardiovascular health.
- Additionally, flexibility and stretching exercises such as yoga or Pilates can improve overall fitness and help manage stress.
By combining these different forms of exercise, people can create a comprehensive exercise program that effectively supports heart health and reduces the risk of blockages.
About the author
Anjuri Nayar Singh has over 12 years of experience writing on diverse topics including lifestyle, films, television and OTT. He also writes about arts and culture, education, and human interest stories.
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