When a fatty diet is consumed over a long period of time, fat builds up in the walls of the arteries, narrowing the arteries and increasing the risk of stroke or heart attack. Atherosclerosis does not completely disappear overnight, but it can be eliminated and prevented from further growth with a healthy lifestyle. First of all, a change in diet is necessary, which is the most important step. Fried foods, ghee, banaspati, fast food should be avoided at least or completely. Vegetables, fruits, pulses, whole grains like barley or brown rice are great options for this. Eat more fish, flax seeds and walnuts which contain omega-3. This removes fat from the arteries. Similarly, eat garlic (1–2 cloves daily) and use olive oil, while avoiding or completely limiting sugar and white flour. Fiber is particularly helpful in reducing the fat that accumulates in the arteries. Make regular exercise a part of your routine, take a brisk walk for 30–45 minutes every day. Also try cycling, swimming, etc. Exercise increases HDL, which helps keep the arteries clear. Similarly, use turmeric, black pepper and green tea. Reduce sweets and salt in appropriate quantities. These are also very helpful in removing fat.
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