Preventing vascular disease

Follow these steps

• Do not use tobacco. Nicotine causes your blood vessels to narrow, decreases the amount of oxygen in your blood and can cause blood to clot more easily. Avoid all forms of tobacco, including cigarettes, pipes, cigars and chewing tobacco. Even one or two cigarettes a day is harmful.
• Lower your cholesterol and saturated fat intake. This can reduce the plaque in your arteries. Cholesterol is found in animal products that contain fat, such as egg yolks, meats and dairy products. Saturated fats are found in most animal fats and some plant oils (coconut oil, palm oil and cocoa butter).
• Control high blood pressure. Have your blood pressure checked regularly as recommended by your doctor. Follow your doctor’s recommendations for lifestyle changes and take any medications prescribed for you.
• Control diabetes. People with diabetes are especially prone to atherosclerosis. Follow your doctor’s advice about diet, treatment and medications.
• Maintain a healthy weight. Losing as little as 10 pounds may lower your blood pressure and improve your cholesterol levels.
• Be physically active. You don’t need to exercise vigorously – just do it regularly. Try walking for 30 minutes, most days of the week.

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