For those who have atherosclerosis or some other type of heart or artery disease showing cardiovascular improvement may no longer but an option but a necessity. But where do I start?

In this article titled “Nine Steps to Cardiovascular Health at Home” we will first briefly explore atherosclerosis and then move on to our seven steps.

Atherosclerosis is a dangerous condition that is also known as hardening of the arteries. It is caused by the accumulation of arterial plaque, which are deposits that form in the interior lining of the artery wall. Over time these initially inconsequential obstructions increase in size leading to a reduction in blood flow, which in turn can cause a heart attack, stroke, angina, edema, coronary heart failure, along with a myriad of other conditions and symptoms including chronic fatigue and shortness of breath.

As you can see atherosclerosis is a dangerous condition, and the enemy of cardiovascular improvement. But the good news is that it can be reversed resulting in substantial cardiovascular improvement.

Nine step plan for cardiovascular improvement at home

* Limit Cholesterol Consumption: One of the main components of arterial plaque is cholesterol, along with other blood fats such as triglycerides. One might even consider cholesterol to be the primary building block for arterial plaque thus keeping cholesterol consumption under 200 milligrams or 30 percent per day if a very important part of our plan. The basic strategy to accomplish this would be to reduce red meat consumption, increase the amount of fruits and vegetables consumed, say no to full fat dairy (butter, cheese, whole milk), and limiting the amount of fried and baked foods consumed.

* Reduce saturated fat consumption: Saturated fat raises blood lipid levels more than any other type of fat. According to the American Heart Association in order to see cardiovascular improvement saturated fat intake should be held under 16 grams or seven percent of calories per day. The best way to do this is become an expert label reader when doing your grocery shopping.

* Increase the amount of soluble fiber in your diet: Soluble fiber is found in abundance in oats, beans, fruit pulp, whole grains, and vegetables. When consumed it has the uncanny ability to bind with cholesterol in the intestines and remove it from the body before it has a chance to make its way back into the cardiovascular system. Studies show that by simply eating 10 grams of soluble fiber daily one can reduce bad cholesterol (LDL) levels by around 7 percent.

* Neutralizing homocysteines is important: This may be a suggestion for cardiovascular improvement that you may not have heard of prior to reading this article but may in fact be one of the most important tips listed. Homocysteines are dangerous amino acids which are produced when a person digests protein. Research seems to show that these amino acids damage the interior lining of the arteries, thus providing a fertile breeding ground for arterial plaque to form. The best way to neutralize these dangerous amino acids is by consuming adequate quantities of B vitamins; specifically vitamins B6, B12, and folic acid. Foods rich in B vitamins are leafy green vegetables such as kale and turnip greens. Bean are also another good source.

* Watch out for that waistline: Women should strive to keep their waist circumference below 35 inches with men keeping it under 40. Studies show anything over this increases the risk of cardiovascular disease.

* Don’t become inactive: According to the CDC inactivity is the most common risk factor for heart and artery disease. Generally speaking around 30 minutes of doctor approved exercise is suggested daily but even 10 minutes could help.

* Don’t smoke: Smoking raises bad cholesterol (LDL), raises triglycerides, lowers good cholesterol, and causes the arteries to constrict. Smokers are 4 times more likely to have a heart attack and those consistently exposed to second hand smoke are twice as likely.

* Eat fish twice a week: The omega 3 oils plentiful in cold water fatty fish have been shown to help with other 60 different diseases and conditions including atherosclerosis and arterial inflammation. Salmon, tuna, and sardines are rich in these beneficial oils.

* Reduce stress: Stress can stifle any cardiovascular improvement you may be seeing. Yoga, meditation, aromatherapy, and deep breathing exercises are all great for reducing stress levels.

Rob D. Hawkins is an enthusiastic advocate for the use of natural health and natural living with over 10 years experience in the field. To learn more about high cholesterol and triglycerides, along with safe and effective natural remedies for managing these dangerous blood fats Click Here

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