One thing you can do every day to reduce artery inflammation, experts say
- Replies 0
Inflammation in the arteries may not make headlines every day, but cardiologists say it’s one of the most important health concerns people should understand.
Known medically as atherosclerosis, it can quietly damage your cardiovascular system over time without noticeable symptoms.
Fortunately, experts agree that there’s one simple daily habit that can lower artery inflammation and protect your heart. It’s a science-backed lifestyle change that’s as satisfying as it is effective.
“Artery inflammation is the process that leads to the buildup of plaque inside your arteries,” explains Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein.
This plaque is made of fats, cholesterol, and inflammatory cells, and it can narrow or block blood flow.
Risk factors include high LDL cholesterol, high blood pressure, smoking, infections, autoimmune diseases, and diets high in processed foods.
The danger increases over time as inflammation makes plaque more unstable, raising the risk of heart attacks and strokes.
To identify inflammation in the arteries, doctors use a blood test called high-sensitivity C-reactive protein, or hs-CRP.
Dr. Kee warns that without testing, you wouldn’t notice any symptoms until serious problems occur.
“As the inflammation continues, it leads to more accumulation, increasing the size of the plaque,” says Dr. Nissi Suppogu, MD, Medical Director of the Women’s Heart Center at MemorialCare Heart & Vascular Institute.
“It makes it unstable, easy to rupture and form a clot and cause a heart attack.” The daily habit cardiologists recommend is following a Mediterranean-style diet.
Also read: Discover the 6 secret lifestyle changes that can lower your blood pressure naturally!
“The Mediterranean diet isn’t just a trend—it’s a time-tested, science-backed way to protect your heart and reduce inflammation,” Dr. Kee says.
Inspired by traditional cuisines from countries like Greece, Italy, and Spain, it focuses on vegetables, fruits, whole grains, legumes, healthy fats, and lean proteins.
Dr. Suppogu notes that it also limits red meat and processed foods, which are known to raise inflammation levels.
Examples of anti-inflammatory Mediterranean staples include whole wheat bread, brown rice, beans, lentils, olive oil, nuts, seeds, salmon, and low-fat Greek yogurt.
Meals are enjoyed without distractions, often in the company of family or friends. This eating style is not about strict rules but about prioritizing nutrient-rich foods and a mindful approach to eating.
Cardiologists point out that these small daily choices add up to significant cardiovascular benefits over time.
The Mediterranean diet works by lowering harmful cholesterol, reducing inflammatory biomarkers, and improving gut health.
“Polyphenols, which are found in extra-virgin olive oil and other plant-based foods, stop harmful cholesterol from oxidizing and thus prevent it from forming dangerous, inflamed plaques in your arteries,” explains Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente.
Also read: This one lifestyle change could reduce heart attack risk by 50%, researchers say
Research shows that the diet reduces levels of hs-CRP and supports a healthier gut microbiome, which is linked to reduced inflammation. In short, it treats your arteries like a natural medicine cabinet.
Other daily habits can help too. Dr. Suppogu recommends 30 minutes of moderate-intensity cardio at least five days a week to lower LDL cholesterol and boost HDL cholesterol.
She also stresses the importance of regular check-ups to monitor blood pressure, cholesterol, and weight.
Cardiologists agree that quality sleep is another key factor in reducing inflammation and protecting long-term heart health.
Read next: Signs of a Heart Attack in Women: Could You Be Ignoring These Critical Symptoms?
Would you be willing to commit to a Mediterranean-style diet every day if it meant protecting your arteries? Cardiologists say it’s one of the simplest and most effective ways to fight inflammation, and it’s backed by decades of research. Share your thoughts in the comments—could you swap processed snacks for olive oil, whole grains, and fresh vegetables? Your heart might thank you for it sooner than you think.
Known medically as atherosclerosis, it can quietly damage your cardiovascular system over time without noticeable symptoms.
Fortunately, experts agree that there’s one simple daily habit that can lower artery inflammation and protect your heart. It’s a science-backed lifestyle change that’s as satisfying as it is effective.
“Artery inflammation is the process that leads to the buildup of plaque inside your arteries,” explains Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein.
This plaque is made of fats, cholesterol, and inflammatory cells, and it can narrow or block blood flow.
Risk factors include high LDL cholesterol, high blood pressure, smoking, infections, autoimmune diseases, and diets high in processed foods.
The danger increases over time as inflammation makes plaque more unstable, raising the risk of heart attacks and strokes.
One thing you can do every day to reduce artery inflammation, experts say. Image source: JLabAnimation / YouTube
To identify inflammation in the arteries, doctors use a blood test called high-sensitivity C-reactive protein, or hs-CRP.
Dr. Kee warns that without testing, you wouldn’t notice any symptoms until serious problems occur.
“As the inflammation continues, it leads to more accumulation, increasing the size of the plaque,” says Dr. Nissi Suppogu, MD, Medical Director of the Women’s Heart Center at MemorialCare Heart & Vascular Institute.
“It makes it unstable, easy to rupture and form a clot and cause a heart attack.” The daily habit cardiologists recommend is following a Mediterranean-style diet.
Also read: Discover the 6 secret lifestyle changes that can lower your blood pressure naturally!
“The Mediterranean diet isn’t just a trend—it’s a time-tested, science-backed way to protect your heart and reduce inflammation,” Dr. Kee says.
Inspired by traditional cuisines from countries like Greece, Italy, and Spain, it focuses on vegetables, fruits, whole grains, legumes, healthy fats, and lean proteins.
Dr. Suppogu notes that it also limits red meat and processed foods, which are known to raise inflammation levels.
Examples of anti-inflammatory Mediterranean staples include whole wheat bread, brown rice, beans, lentils, olive oil, nuts, seeds, salmon, and low-fat Greek yogurt.
Meals are enjoyed without distractions, often in the company of family or friends. This eating style is not about strict rules but about prioritizing nutrient-rich foods and a mindful approach to eating.
Cardiologists point out that these small daily choices add up to significant cardiovascular benefits over time.
The Mediterranean diet works by lowering harmful cholesterol, reducing inflammatory biomarkers, and improving gut health.
“Polyphenols, which are found in extra-virgin olive oil and other plant-based foods, stop harmful cholesterol from oxidizing and thus prevent it from forming dangerous, inflamed plaques in your arteries,” explains Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente.
Also read: This one lifestyle change could reduce heart attack risk by 50%, researchers say
Research shows that the diet reduces levels of hs-CRP and supports a healthier gut microbiome, which is linked to reduced inflammation. In short, it treats your arteries like a natural medicine cabinet.
Other daily habits can help too. Dr. Suppogu recommends 30 minutes of moderate-intensity cardio at least five days a week to lower LDL cholesterol and boost HDL cholesterol.
She also stresses the importance of regular check-ups to monitor blood pressure, cholesterol, and weight.
Cardiologists agree that quality sleep is another key factor in reducing inflammation and protecting long-term heart health.
Read next: Signs of a Heart Attack in Women: Could You Be Ignoring These Critical Symptoms?
