Health Effects Of Smoking You Must Know

The Effects of Smoking on the Body

No matter how you smoke it, tobacco is dangerous to your health. There are no safe substances in any tobacco products, from acetone and tar to nicotine and carbon monoxide. The substances you inhale don’t just affect your lungs. They can affect your entire body.

Smoking can lead to a variety of ongoing complications in the body, as well as long-term effects on your body systems. While smoking can increase your risk of a variety of problems over several years, some of the bodily effects are immediate. Learn more about the symptoms and overall effects of smoking on the body below.

 

 

Tobacco smoke is incredibly harmful to your health. There’s no safe way to smoke. Replacing your cigarette with a cigar, pipe, or hookah won’t help you avoid the health risks.

Cigarettes contain about 600 ingredients, many of which can also be found in cigars and hookahs. When these ingredients burn, they generate more than 7,000 chemicals, according to the American Lung Association. Many of those chemicals are poisonous and at least 69 of them are linked to cancer.

In the United States, the mortality rate for smokers is three times that of people who never smoked. In fact, the Centers for Disease Control and Prevention (CDC) says that smoking is the most common "preventable cause of death" in the United States. While the effects of smoking may not be immediate, the complications and damage can last for years. The good news is that quitting smoking can reverse many effects.

Central nervous system

One of the ingredients in tobacco is a mood-altering drug called nicotine. Nicotine reaches your brain in mere seconds and makes you feel more energized for a while. But as that effect wears off, you feel tired and crave more. Nicotine is extremely habit-forming, which is why people find smoking so difficult to quit.

Physical withdrawal from nicotine can impair your cognitive functioning and make you feel anxious, irritated, and depressed. Withdrawal can also cause headaches and sleep problems.

Respiratory system

When you inhale smoke, you’re taking in substances that can damage your lungs. Over time, this damage leads to a variety of problems. Along with increased infections, people who smoke are at higher risk for chronic nonreversible lung conditions such as:

• emphysema, the destruction of the air sacs in your lungs
• chronic bronchitis, permanent inflammation that affects the lining of the breathing tubes of the lungs
• chronic obstructive pulmonary disease (COPD), a group of lung diseases
• lung cancer

Withdrawal from tobacco products can cause temporary congestion and respiratory discomfort as your lungs and airways begin to heal. Increased mucus production right after quitting smoking is a positive sign that your respiratory system is recovering.

Children whose parents smoke are more prone to coughing, wheezing, and asthma attacks than children whose parents don’t. They also tend to have higher rates of pneumonia and bronchitis.

Cardiovascular system

Smoking damages your entire cardiovascular system. Nicotine causes blood vessels to tighten, which restricts the flow of blood. Over time, the ongoing narrowing, along with damage to the blood vessels, can cause peripheral artery disease.

Smoking also raises blood pressure, weakens blood vessel walls, and increases blood clots. Together, this raises your risk of stroke.

You’re also at an increased risk of worsening heart disease if you’ve already had heart bypass surgery, a heart attack, or a stent placed in a blood vessel.

Smoking not only impacts your cardiovascular health, but also the health of those around you who don’t smoke. Exposure to secondhand smoke carries the same risk to a nonsmoker as someone who does smoke. Risks include stroke, heart attack, and heart disease.

Integumentary system (skin, hair, and nails)

The more obvious signs of smoking involve skin changes. Substances in tobacco smoke changes the structure of your skin. A recent study has shown that smoking dramatically increases the risk of squamous cell carcinoma (skin cancer).

Your fingernails and toenails aren’t immune from the effects of smoking. Smoking increases the likelihood of fungal nail infections.

Digestive system

Smoking increases the risk of mouth, throat, larynx, and esophagus cancer. Smokers also have higher rates of pancreatic cancer. Even people who “smoke but don’t inhale” face an increased risk of mouth cancer.

Smoking also has an effect on insulin, making it more likely that you’ll develop insulin resistance. That puts you at increased risk of type 2 diabetes and its complications, which tend to develop at a faster rate than in people who don’t smoke.

Sexuality and reproductive system

Nicotine affects blood flow to the genital areas of both men and women. For men, this can decrease sexual performance. For women, this can result in sexual dissatisfaction by decreasing lubrication and the ability to reach orgasm. Smoking may also lower sex hormone levels in both men and women. This can lead to decreased sexual desire.

Takeaway

Quitting smoking is difficult, but your doctor can help you make a plan. Ask them for advice. There are a variety of non prescription and prescription medications that can help you quit. You can also turn to our smoking cessation resource center, which has advice, stories from others, and more. There are both short and long-term benefits to quitting smoking. Since smoking affects every body system, finding a way to quit is the most important step you can take to living a longer and happier life.

 Read Also: Self-Help Tips To Stop Smoking

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Self-Help Tips to Stop Smoking

TIPS FOR QUITTING SMOKING

If you want to stop smoking, you can make small changes to your lifestyle that may help you resist the temptation to light up.

Think positive

You might have tried to quit smoking before and not managed it, but don't let that put you off. 

Look back at the things your experience has taught you and think about how you're really going to do it this time.

Make a plan to quit smoking

Make a promise, set a date and stick to it. Sticking to the "not a drag" rule can really help.

Whenever you find yourself in difficulty, say to yourself, "I won't even have a single drag", and stick with this until the cravings pass.

Think ahead to times where it might be difficult (a party, for instance), and plan your actions and escape routes in advance.

Read: Health Effects Of Smoking You Must Know

Consider your diet

Is your after-dinner cigarette your favourite? A study revealed that some foods, including meat, make cigarettes more satisfying.

Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.  

You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away or settling down in a room where you don't smoke may help.

Change your drink

The same US study as above also looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.

So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.

Identify when you crave cigarettes

A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies.

For example, you could leave the party for a minute, dance or go to the bar.

And think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.

Get some stop smoking support

If friends or family members want to give up, too, suggest to them that you give up together.

There's also support available from your local stop smoking service. Did you know that you're up to 4 times more likely to quit successfully with their expert help and advice? 

Get moving

A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.

Make non-smoking friends

There is a popular saying that says ‘Show me your friend and I will tell you who you are’. So if you want to quit move with those that don’t smoke.  When you're at a party, stick with the non-smokers.

"When you look at the smokers, don't envy them," says Stanley, 57, an ex-smoker.

"Think of what they're doing as a bit strange – lighting a small white tube and breathing in smoke."

Keep your hands and mouth busy

Nicotine replacement therapy (NRT) can double your chances of success.

As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes.

When you're out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.

Make a list of reasons to quit

Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support

Read: Health Effects Of Smoking You Must Know

Hope this works.  Wish You Success!

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Ischemic Heart Disease and Diet Management

Ischemic heart disease

Ischaemic (or ischemic) heart disease is a disease characterized by reduced blood supply to the heart. It is the most common cause of death in most western countries. Ischaemia means a "reduced blood supply".

The coronary arteries supply blood to the heart muscle and no alternative blood supply exists, so a blockage in the coronary arteries reduces the supply of blood to heart muscle. Most ischaemic heart disease is caused by atherosclerosis, usually present even when the artery lumens appear normal by angiography.

Initially there is sudden severe narrowing or closure of either the large coronary arteries and/or of coronary artery end branches by debris showering downstream in the flowing blood. It is usually felt as angina, especially if a large area is affected. The narrowing or closure is predominantly caused by the covering of atheromatous plaques within the wall of the artery rupturing, in turn leading to a heart attack (Heart attacks caused by just artery narrowing are rare).

Causes

Ischemic heart disease is typically caused by a heart attack or coronary artery disease. Risk factors for these conditions include:

·         Family history of coronary heart disease

·         High blood pressure, also known as

·         Hypertension

·         High cholesterol

·         Obesity

·         Diabetes mellitus

·         End-stage kidney disease

·         Amyloidosis, a condition in which abnormal proteins build up in your tissues and organs, including blood vessels

·         Sedentary lifestyle

·         History of smoking tobacco

·         Alcohol or drug abuse

 Read also: Coronary Heart Disease And Diet Management

Signs and Symptoms

It’s possible to have early-stage heart disease with no symptoms. If blood flow becomes impaired due to coronary artery disease, you may experience:

·         Extreme fatigue

·         Shortness of breath

·         Dizziness , lightheadedness , or fainting

·         Chest pain and pressure, known as angina

·         Heart palpitations

·         Swelling in your legs and feet, known as

·         Edema

·         Swelling in your abdomen

·         Cough or congestion, caused by fluid in your lungs

·         Difficulty sleeping

·         Weight gain

If you develop these symptoms, seek medical care immediately.

Diagnosis

If your doctor suspects you have IC, expect to be referred to a heart specialist, also known as a cardiologist. They will take your medical history and perform a physical examination, and they likely will order further tests to develop their diagnosis.

For example, they may order:

·         Blood tests to measure the level of cholesterols and triglycerides in your blood

·         Imaging tests, such as an X-ray , CT scan, or MRI

·         An echocardiogram to evaluate your heart anatomy and function using ultrasound waves

·         An electrocardiogram (ECG or EKG) to record electrical activity in your heart

·         A stress test to monitor your heart’s ability when it’s made to work harder

·         Cardiac catheterization, in which a coronary angiogram is done to check for narrowing inside your arteries

·         Myocardial biopsy to collect and analyze a small tissue sample from your heart muscle

Food indication

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.

Keep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

Fruits and vegetables to choose

·         Fresh or frozen vegetables and fruits

·         Low-sodium canned vegetables

·         Canned fruit packed in juice or water Coconut

Fruits and vegetables to limit

·         Vegetables with creamy sauces

·         Fried or breaded vegetables

·         Canned fruit packed in heavy syrup

·         Frozen fruit with sugar added

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Grain products to choose

·         Whole-wheat flour

·         Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread

·         High-fiber cereal with 5 g or more fiber in a serving

·         Whole grains such as brown rice, barley and buckwheat (kasha)

·         Whole-grain pasta

·         Oatmeal (steel-cut or regular) White, refined flour

·         White bread

·         Muffins

Grain products to limit or avoid

·         Frozen waffles

·         Corn bread

·         Doughnuts

·         Biscuits

·         Quick breads

·         Cakes

·         Pies

·         Egg noodles

·         Buttered popcorn

·         High-fat snack crackers

4. Limit unhealthy fats

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:

Type of fat Recommendation

Saturated fat No more than 5 to 6% of your total daily calories, or no more than 11 to 13g of saturated fat if you follow a 2,000-calorie-a-day diet

Trans fat Avoid

You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Also Read: What You Should Know About Cholesterol

Fats to choose

·         Olive oil

·         Canola oil

·         Vegetable and nut oils

Fats to limit

·         Margarine, trans fat free

·         Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance

·         Nuts, seeds

·         Avocados Butter

·         Lard

·         Bacon fat

·         Gravy

·         Cream sauce

·         Nondairy creamers

·         Hydrogenated margarine and shortening

·         Cocoa butter, found in chocolate

·         Coconut, palm, cottonseed and palm-kernel oils

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

 

Proteins to choose Proteins to limit or avoid

·         Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese

·         Eggs

·         Fish, especially fatty, cold-water fish, such as salmon

·         Skinless poultry

·         Legumes

·         Soybeans and soy products, such as soy burgers and tofu

·         Lean ground meats Full-fat milk and other dairy products

·         Organ meats, such as liver

·         Fatty and marbled meats

·         Spareribs

·         Hot dogs and sausages

·         Bacon

·         Fried or breaded meats

6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that:

·         Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)

·         Most adults ideally have no more than 1,500 mg of sodium a day

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

 

Prognosis

Age. Your risk of heart disease increases as you get older. Men age 45 and older and women age 55 and older have a greater risk.

Gender. Some risk factors may affect heart disease risk differently in women than in men. For example, estrogen provides women some protection against heart disease, but diabetes raises the risk of heart disease more in women than in men.

Race or ethnicity. Certain groups have higher risks than others. African Americans are more likely than whites to have heart disease, while Hispanic Americans are less likely to have it. Some Asian groups, such as East Asians, have lower rates, but South Asians have higher rates.

Family history. You have a greater risk if you have a close family member who had heart disease at an early age.

Prevention

·         Control your blood pressure. High blood pressure is a major risk factor for heart disease. It is important to get your blood pressure checked regularly - at least once a year for most adults, and more often if you have high blood pressure. Take steps, including lifestyle changes, to prevent or control high blood pressure.

·         Keep your cholesterol and triglyceride levels under control. High levels of cholesterol can clog your arteries and raise your risk of coronary artery disease and heart attack.

·         Lifestyle changes and medicines (if needed) can lower your cholesterol.

·         Triglycerides are another type of fat in the blood. High levels of triglycerides may also raise the risk of coronary artery disease, especially in women.

·         Stay at a healthy weight. Being overweight or having obesity can increase your risk for heart disease. This is mostly because they are linked to other heart disease risk factors, including high blood cholesterol and triglyceride levels, high blood pressure, and diabetes. Controlling your weight can lower these risks.

·         Eat a healthy diet. Try to limit saturated fats, foods high in sodium, and added sugars. Eat plenty of fresh fruit, vegetables, and whole grains. The DASH diet is an example of an eating plan that can help you to lower your blood pressure and cholesterol, two things that can lower your risk of heart disease.

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Atherosclerosis And Diet Management

Arteriosclerosis/Atherosclerosis

Arteriosclerosis occurs when the blood vessels that carry oxygen and nutrients from your heart to the rest of your body (arteries) become thick and stiff — sometimes restricting blood flow to your organs and tissues. Healthy arteries are flexible and elastic, but over time, the walls in your arteries can harden, a condition commonly called hardening of the arteries.

Atherosclerosis is a specific type of arteriosclerosis, but the terms are sometimes used interchangeably. Atherosclerosis refers to the buildup of fats, cholesterol and other substances in and on your artery walls (plaque), which can restrict blood flow.

The plaque can burst, triggering a blood clot. Although atherosclerosis is often considered a heart problem, it can affect arteries anywhere in your body. Atherosclerosis may be preventable and is treatable.

Causes

Atherosclerosis is a slow, progressive disease that may begin as early as childhood. Although the exact cause is unknown, atherosclerosis may start with damage or injury to the inner layer of an artery. The damage may be caused by:

·         High blood pressure

·         High cholesterol

·         High triglycerides, a type of fat (lipid) in your blood

·         Smoking and other sources of tobacco

·         Insulin resistance, obesity or diabetes

·         Inflammation from diseases, such as arthritis, lupus or infections, or inflammation of unknown cause

Once the inner wall of an artery is damaged, blood cells and other substances often clump at the injury site and build up in the inner lining of the artery.

Over time, fatty deposits (plaque) made of cholesterol and other cellular products also build up at the injury site and harden, narrowing your arteries. The organs and tissues connected to the blocked arteries then don't receive enough blood to function properly. Eventually, pieces of the fatty deposits may break off and enter your bloodstream.

Also Read: Ischemic Heart Disease And Diet Management

Signs and Symptoms

Even as artery walls gradually thicken and stiffen, there usually are no arteriosclerosis symptoms. Even as the condition worsens into atherosclerosis, mild cases may still show no symptoms. That’s why regular checkups are important. As arteriosclerosis progresses, clogged arteries can trigger a heart attack or stroke, with the following symptoms:

·         Chest pain or pressure (angina)

·         Sudden arm or leg weakness or numbness

·         Slurred speech or difficulty speaking

·         Brief loss of vision in one eye

·         Drooping facial muscles

·         Pain when walking

·         High blood pressure

·         Kidney failure

If you experience any of these symptoms, see your physician right away.

Diagnosis

During a physical exam, your doctor may find signs of narrowed, enlarged or hardened arteries, including:

·         A weak or absent pulse below the narrowed area of your artery

·         Decreased blood pressure in an affected limb

·         Whooshing sounds (bruits) over your arteries, heard using a stethoscope

Depending on the results of the physical exam, your doctor may suggest one or more diagnostic tests, including:

·         Blood tests. Lab tests can detect increased levels of cholesterol and blood sugar that may increase the risk of atherosclerosis. You'll need to go without eating or drinking anything but water for nine to 12 hours before your blood test.

Your doctor should tell you ahead of time if this test will be performed during your visit.

·         Doppler ultrasound. Your doctor may use a special ultrasound device (Doppler ultrasound) to measure your blood pressure at various points along your arm or leg. These measurements can help your doctor gauge the degree of any blockages, as well as the speed of blood flow in your arteries.

·         Ankle-brachial index. This test can tell if you have atherosclerosis in the arteries in your legs and feet.

Your doctor may compare the blood pressure in your ankle with the blood pressure in your arm. This is known as the ankle-brachial index. An abnormal difference may indicate peripheral vascular disease, which is usually caused by atherosclerosis.

·         Electrocardiogram (ECG). An electrocardiogram records electrical signals as they travel through your heart. An ECG can often reveal evidence of a previous heart attack. If your signs and symptoms occur most often during exercise, your doctor may ask you to walk on a treadmill or ride a stationary bike during an ECG.

·         Stress test. A stress test, also called an exercise stress test, is used to gather information about how well your heart works during physical activity.

Because exercise makes your heart pump harder and faster than it does during most daily activities, an exercise stress test can reveal problems within your heart that might not be noticeable otherwise.

An exercise stress test usually involves walking on a treadmill or riding a stationary bike while your heart rhythm, blood pressure and breathing are monitored.

In some types of stress tests, pictures will be taken of your heart, such as during a stress echocardiogram (ultrasound) or nuclear stress test. If you're unable to exercise, you may receive a medication that mimics the effect of exercise on your heart.

·         Cardiac catheterization and angiogram. This test can show if your coronary arteries are narrowed or blocked.

A liquid dye is injected into the arteries of your heart through a long, thin tube (catheter) that's fed through an artery, usually in your leg, to the arteries in your heart. As the dye fills your arteries, the arteries become visible on X-ray, revealing areas of blockage.

·         Other imaging tests. Your doctor may use ultrasound, a computerized tomography (CT) scan or magnetic resonance angiography (MRA) to study your arteries. These tests can often show hardening and narrowing of large arteries, as well as aneurysms and calcium deposits in the artery walls.

Diet Indication

One of the best ways to avoid heart disease and atherosclerosis is by altering your diet in a sustainable way. these all provide a stronger heart and reduce the build-up of plaque and cholesterol in your arteries, they include;

1.      Fresh fruit has fiber, antioxidants, vitamins, and minerals all necessary for keeping your body healthy, and out of the cookie jar. Antioxidants are also effective for preventing further damage to your circulatory system.

2.      Black bean’s fiber is good for lowering cholesterol.

3.      Mackerel is a fish filled with Omega 3’s which lowers LDL, reduces blood pressure and maintains blood vessel elasticity. Fish is also a good source of Vitamin D which is associated with better blood pressure lower rates of heart disease.

4.      Spinach reduces certain enzymes implicated in heart disease and is filled with fiber and vitamins.

5.      Avocados’ potassium regulates blood pressure and heart rhythm, while monosaturated fats lower bad cholesterol.

6.      Nuts are also filled with monosaturated fats as well as minerals, and selenium which is associated with a 15 to 57 percent less risk of heart disease.

7.      Flax meal is full of fiber, omega 3’s, and Vitamin E which improves circulation.

8.      Green tea lowers cholesterol and lipid levels and reduces the chances of fats being deposited in our arteries.

9.      Sunflower seeds are high in vitamin E and phytosterols which are known for protecting against high cholesterol, as well as containing healthy fats which lower overall cholesterol.

10.  Garlic reduces cholesterol and hypertension which can cause stress on your circulatory system.

11.  Capsicum a compound in cayenne peppers might regulate inflammation, and control blood cholesterol levels.

12.  Lentils are another legume which can cut down on bad cholesterol. A meta-analysis that looked at 26 studies of more than 1000 people found that lentils reduced LDL by 5 percent, reducing chances of heart disease.

        Also Read: Coronary Heart Disease And Diet Management

Prognosis

If arteriosclerosis is not diagnosed and treated, it could develop into atherosclerosis and cause serious health problems, including: Coronary artery disease: Narrowed arteries near the heart may lead to chest pain, heart attack or heart failure.

This buildup may occur in any artery in your body and can result in a shortage of blood and oxygen in various tissues of your body. Pieces of plaque can also break off, causing a blood clot. Atherosclerosis can lead to heart attack, stroke, or heart failure if left untreated.

Prevention

The same healthy lifestyle changes recommended to treat atherosclerosis also help prevent it. These include:

·         Quitting smoking

·         Eating healthy foods

·         Exercising regularly

·         Maintaining a healthy weight

Just remember to make changes one step at a time, and keep in mind what lifestyle changes are manageable for you in the long run.

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