Plaques that clog blood vessels, not from middle and old age, but from childhood, begin to form and worsen with age. Risk factors include abnormal cholesterol levels, unhealthy lifestyle Xi, and genes. Other risk factors that may contribute to plaque progression include obesity, elevated inflammatory markers, diet, and mental stress.
There are several ways in which most people can prevent or delay the onset and progression of plaques.
1.Optimize your diet.
A large number of observational studies have shown that people who consume a plant-based vegetarian diet, combined with fruits, nuts, vegetables, legumes, low-fat plant or animal proteins (preferably fish), inherently soluble and insoluble plant fibers, and a Mediterranean diet (consisting mainly of whole grains, nuts, vegetables and fruits, supplemented with olive oil, fish and red wine, etc., including less poultry and dairy, red meat and meat products) have lower all-cause mortality.
A dietary pattern consisting of whole grains, vegetables, fruits, and fish, plus extra virgin olive oil or nuts, may reduce the risk of composite endpoints such as myocardial infarction, stroke, or death from cardiovascular disease, especially stroke.
Replacing animal protein with plant-based protein can reduce cardiovascular mortality.
2.Limit cholesterol intake.
At present, the relationship between dietary cholesterol intake and cardiovascular disease and mortality is still controversial, but the results of studies suggest that high cholesterol intake can lead to an increase in total cholesterol (TC) and LDL C levels, which brings potential risks. Dietary cholesterol includes meat, eggs, etc.
In 2019, the American Heart Association recommended that the average person consume 1 egg (585mg cholesterol 100g egg) or equivalent daily in the current healthy dietary pattern.
Vegetarians, if they do not have other cholesterol**, can increase their intake of dairy products and eggsPeople with hyperlipidemia, especially those at high risk of type 2 diabetes or heart failure, should be cautious about eating high-cholesterol foods.
Elderly people with non-hypercholesterolemia can appropriately increase their egg intake, but not more than 2 eggs per day.
3.Control LDL-C levels.
The risk of cardiovascular events in patients with plaque progression is 21x. Lowering LDL-C (low-density lipoprotein cholesterol) to a certain level can slow, stop, or even reverse plaque progression and reduce cardiovascular and cerebrovascular events.
4.Improves sleep.
Healthy sleep includes adequate time and good quality. A large number of observational studies have shown that insomnia is associated with increased cardiovascular morbidity and mortality. Short sleep duration increases the risk of hypertension, coronary heart disease, and heart failure, while the risk of cardiovascular disease is significantly reduced in people who get 7-8 hours of adequate sleep per day and have good quality.
Prospective studies of chronic diseases in China found that the prevalence of insomnia symptoms such as difficulty falling asleep, or difficulty maintaining sleep, early awakening, and daytime sleepiness at least 3 days a week were respectively. 4% and 22%。Difficulty in falling asleep and maintaining sleep are closely related to acute myocardial infarction.
5.Maintain a good state of mind.
Studies have found that mental and psychological abnormalities such as depression, anxiety, anger, and post-traumatic stress disorder are associated with the occurrence of cardiovascular diseases. A good mental state can also help reduce the risk of cardiovascular disease morbidity and mortality.
The Interheart study found that the prevalence of depression in patients with acute myocardial infarction in China was 217%, which was significantly higher than that of the control group (104%）。Although the prevalence of depression in the two groups in China was lower than that in other 51 countries and regions in the world, the correlation between depression and acute myocardial infarction was higher than that in other countries.
When blood vessels are blocked in 7 different parts, including carotid arteries, cardiovascular arteries, and blood vessels in the limbs, symptoms such as angina, numbness of hands and feet, and difficulty breathing may occur. According to the recommendations of the guidelines, most people can prevent or delay the occurrence and development of plaque by adjusting their diet and improving their sleep and mental state.