Introduction

A coronary calcium score is a measure of plaque build-up in the coronary arteries, which are the blood vessels that supply oxygen and nutrients to your heart. A high score implies increased risk of heart disease and stroke. It’s essential to maintain a low coronary calcium score to ensure good heart health. In this article, we discuss three ways to lower your coronary calcium score effectively.

1.Adopt a Heart-Healthy Diet

One of the most effective ways to lower your coronary calcium score is by making changes to your diet. A heart-healthy diet emphasizes consuming vegetables, fruits, whole grains, lean proteins, and healthy fats while limiting sodium, added sugars, and saturated fats.

Here are some dietary tips to help you achieve a lower coronary calcium score:

– Opt for whole grains: Switch from refined grains to whole grains such as quinoa, brown rice, oats, and whole-wheat bread.

– Choose healthy fats: Incorporate mono- and polyunsaturated fats found in avocados, olive oil, and nuts into your daily meals.

– Limit processed foods: Reduce your intake of processed foods high in sodium and added sugars.

– Consume lean proteins: Focus on consuming lean protein sources such as fish, poultry, beans, and legumes.

2.Get Regular Exercise

A sedentary lifestyle can lead to plaque accumulation in your arteries. Regular physical activity can help prevent this build-up while also improving cardiopulmonary function. Engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

With regular exercise, you will experience numerous benefits such as:

– Strengthened heart muscles

– Improved blood circulation

– Lower blood pressure

– Weight management

Some activities you can incorporate into your routine are walking, jogging, swimming, or cycling.

3.Manage Stress and Quit Smoking

Stress and smoking are both significant contributors to poor heart health. Chronic stress can lead to the production of cortisol, which contributes to plaque build-up. Incorporating stress management techniques into your daily routine, such as mindfulness meditation, deep breathing exercises, or yoga, can help.

Smoking leads to arterial damage and promotes plaque build-up. The numerous harmful chemicals in tobacco smoke negatively affect your cardiovascular system. By quitting smoking, you can significantly lower your coronary calcium score and improve your overall heart health.

Conclusion

Taking the right measures to lower your coronary calcium score is crucial for maintaining heart health and preventing cardiovascular diseases. By adopting a heart-healthy diet, engaging in regular exercise, managing stress, and quitting smoking, you will be able to notice a substantial improvement in your coronary calcium score over time. Remember to consult with your healthcare provider before making any significant lifestyle changes or starting an exercise program.