Your blood vessels are quietly developing plaques and hardening! Do this and the "plaques" may shrink or even disappear

This article was reviewed by Fang Jie, Associate Chief Physician, Vascular Surgery Center, Fuwai Hospital, Chinese Academy of Medical Sciences

Some people found plaques and calcification in their coronary arteries during coronary CT scans (x-ray computed tomography). Does plaque mean coronary heart disease? Find out quickly~

1

Does the presence of plaques mean coronary heart disease?

The occurrence of plaques does not necessarily mean that it will be diagnosed as coronary heart disease.

Quantitative criteria:

(1) Less than 50% is called atherosclerosis

(2) Coronary heart disease is diagnosed only when the lumen stenosis is greater than or equal to 50%.

(3) Lumen stenosis greater than 70% is called severe stenosis and requires surgical treatment

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2

Two places with spots are more dangerous

The appearance of mild plaques is a natural aging phenomenon, just like scale deposited on water pipes over time. However, plaques that grow in the following two places are particularly dangerous if they cause blood vessel stenosis.

(1) Coronary arteries

Coronary arteries are important blood vessels that provide oxygen and nutrients to the heart. Once narrowed due to plaques, heart function may be affected. Long-term conditions will also increase the risk of thrombosis and myocardial infarction.

People who are prone to coronary artery plaque:

1. The older the population

2. People with a family history of cardiovascular disease

3. People with "three highs"

4. People with unhealthy lifestyles, including smoking, obesity, lack of exercise, long periods of sitting, etc.

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(2) Carotid artery

Severe carotid artery stenosis usually has some non-specific symptoms, such as dizziness; sometimes there will be transient cerebral ischemic attacks or even cerebral stroke.

Carotid artery ultrasound examination is an important means of screening for stroke.

People over 40 years old are considered high-risk if they have three or more of the following eight risk factors: high blood pressure, high blood sugar, dyslipidemia, smoking, alcoholism, lack of exercise, overweight, and atrial fibrillation. It is recommended that this group of people go to the hospital for examinations such as carotid artery ultrasound, and if they are confirmed to have a stroke, they should receive timely treatment.

3

The degree of vascular stenosis

The degree of narrowing of the blood vessels where the plaque is located is the key to determining whether it is dangerous.

If there is only plaque but no stenosis, it means that the condition is not particularly serious. Generally speaking, when plaque growth causes blood vessel stenosis of more than 50%, it will affect blood flow. At this time, appropriate evaluation and treatment should be started to prevent cardiovascular and cerebrovascular events.

4

Plaques in blood vessels can shrink or even disappear

Eight out of ten stroke patients aged 45 and above have carotid artery plaques.

The blood flow at the bifurcation of the common carotid artery is slow and turbulent, and it is the blood vessel most likely to form atherosclerotic plaques. If atherosclerosis is found in the carotid artery, the cardiovascular and cerebrovascular atherosclerosis may be more serious.

If active intervention is carried out when the arterial stenosis does not exceed 50%, the plaque may be reversed or even disappear.

Cholesterol is the main "raw material" for the formation of arterial plaques. If the cholesterol level is reduced by a large enough amount and the level is low enough, the plaques that have already formed may shrink or even disappear.

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A foreign study found that if low-density lipoprotein cholesterol was reduced by 53%, plaques in 78% of patients were reversed.

Hypertension, diabetes, and hyperlipidemia are all important factors in the formation of atherosclerotic plaques. Under the guidance of a doctor, controlling the "three highs" within a reasonable range will also help control the development of plaques.

5

4 ways to reduce plaque in your blood vessels

(1) Control total calories: three more and three less

Excessive calorie intake and high-fat food intake have a significant impact on cardiovascular risk.

Eat more fresh vegetables and fruits: It is recommended to eat 500 grams of vegetables and 250 grams of fruits every day, and consume 8 to 10 kinds of vegetables per week. Garlic, broccoli, spinach, carrots, and peas are preferred.

Eat more whole grains: Whole grains, oats, and beans are rich in soluble dietary fiber, which can reduce the amount of cholesterol absorbed by the blood. If you have bad teeth or stomach problems, you can take 10 to 20 grams of superfine wheat bran powder, inulin, etc. every day.

Eat more deep-sea fish: Sardines, salmon, tuna and other deep-sea fish and their fish oil are rich in EPA and DHA, which are important sources of omega-3 fatty acids. It is advisable to eat them two or three times a week, and it is best to steam them.

Eat less high-fat foods: such as fatty meat and animal offal, eat less salt and sugar, strictly control total calories, and avoid being overweight and obese.

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(2) Exercise: 150 minutes per week

Exercise is an effective intervention measure for the primary and secondary prevention of cardiovascular events. A post hoc analysis showed that patients with greater exercise volume had more obvious plaque regression.

Choose the exercise that suits you, and do it regularly, moderately, and gradually. Generally, moderate-intensity aerobic exercise is appropriate, about 30 to 50 minutes each time, 3 to 5 times a week.

(3) Quitting smoking: reducing the atherosclerosis index

Smoking is a risk factor for ischemic events, subclinical atherosclerosis, and coronary artery calcification, and the atherosclerosis index decreases with longer smoking cessation time.

In daily life, try not to smoke and stay away from secondhand smoke.

(4) Medication: Lowering the “three highs”

If after lifestyle intervention, low-density lipoprotein cholesterol, blood sugar, etc. are still not up to standard, or if you already have atherosclerotic disease, you must follow the doctor's advice and take medication.

6

Change your blood vessels every day to make them younger

Atherosclerosis should be prevented as early as possible. It is recommended to make a small change every day, persevere, and turn good habits into a lifestyle.

(1) Breakfast: Eat enough of the following four types of food

A nutritious breakfast generally includes four types of food: cereals, which are mainly foods rich in carbohydrates, such as porridge, bread, etc., which can provide energy for the body; animal poultry and egg foods, which mainly supply protein and are the main source of essential amino acids for the human body; fresh fruits and vegetables, which mainly supply inorganic salts and vitamins; milk and soy products, which mainly provide calcium and are rich in various nutrients.

(2) Going to work: walking or cycling

Compared with inactive commuters (driving or riding in a car), walkers had a 10% lower risk of ischemic heart disease, cyclists had a 19% lower risk, and their risk of ischemic stroke was 8% lower.

When your commute is not long and the air is good, it is best to walk or bike to get off work.

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(3) During work: 5 minutes of exercise per hour

Set several alarms while working, and get up and do some stretching or squats every hour.

(4) Lunch: Eat more dark foods

Among the three meals a day, lunch should provide the most energy and nutrients for the human body, which is very important for replenishing physical and mental strength. A perfect lunch should include a variety of colors, grains of different colors, red poultry and fish, white eggs and milk, and dark green or orange vegetables.

(5) After dinner: Walk slowly for half an hour

After lunch, you can take a walk in the sun, which not only helps digestion of food, but also promotes calcium absorption and prevents osteoporosis.

(6) After get off work: Leave time to walk

After get off work, take a walk in a park near your home, or get off the bus two stops early and walk home. Make sure to walk four times a day, each time for 10 minutes, which will help stabilize your blood pressure.

(7) Dinner: Eat early

The European Society of Cardiology published a study showing that the later you eat dinner, the higher your risk of stroke; eating earlier and ensuring that there is a 60-70 minute gap between eating and sleeping can reduce your risk of stroke by 66%. A light dinner is recommended.

Source: CCTV Life Circle

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